Forget about tanning. New research shows you'll look better if you eat more vegetables.
By Amy Ahlberg
Enjoy seasonally abundant bright-orange vegetables in our recipes, like Rosemary-Rubbed Sweet Potatoes, Wilted Spinach-Bacon Salad with Bow Ties, and Butternut Squash, Kale, and Tomato Stew.
The sweet potatoes in this fish dish could give you a healthier look.
RODALE NEWS, EMMAUS, PA—We now know there’s no such thing as a “healthy” tan, but plenty of people still think that tan skin makes you look healthier. Well, science says different. New research finds that humans actually prefer the golden skin color that can result from eating lots of carotenoid-rich fruits and vegetables, more so than a suntanned look. As reported last month in the scientific journal Evolution and Human Behavior, UK researchers discovered that study participants preferred carotenoid-induced skin color over tanned skin. The study authors believe this preference may reflect our innate desire for healthier mates, since carotenoid consumption is associated with improved immune defense and reproductive health. Similar perceptual preferences for more golden skin tones were noted in both a UK-based Caucasian study population and a black South African study population.
And, alas, other studies show that we tend to fall short in our consumption of the deeply pigmented fruits and vegetables that are especially rich in the carotenoids alpha- and beta-carotene, which the body converts to vitamin A. Along with protecting our skin, these antioxidant pigments boost eye health and protect the linings of our respiratory, urinary, and intestinal tracts.
Excellent carotene/vitamin A sources include sweet potatoes (one medium baked sweet potato contains 1,096 micrograms of vitamin A), carrots (671 mcg per ½ cooked cup), spinach (573 mcg per ½ cup), kale (478 mcg per ½ cup), and winter squash (268 mcg per ½ cup). What’s more, it’s best to cook these vegetables, as cooking boosts their vitamin A content, compared with eating them raw. It’s also good to include a little fat along with them, as this increases your absorption of fat-soluble carotenoids. Tasty fat sources that work well include olive oil, nuts, even butter or bacon.
#2: Pomegranate-Glazed Carrots - For a unique, seasonal side, try these carrots glazed with orange and pomegranate juice. Alternatively, horseradish gives this Carrot casserole a zesty kick.
Pomegranate- Glazed Carrots
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With just four ingredients, this recipe is perfect for beginning cooks. It also delivers flavors complex enough to please sophisticated diners. Leftovers are good at room temperature.
Ingredients
Serves: 4
Prep: 5min
Cook: 14min
Total: 19min
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Directions
1.
In a medium skillet, melt the butter over medium heat. Add the carrots and saute until they are bright orange, 2 minutes.
2.
Pour in the orange and pomegranate juices. Season to taste with salt and pepper. Simmer, stirring occasionally, until the carrots are tender-crisp and glazed, 12 minutes.
Recipe Tips
For a sharper, more pungent version, use 1/2 cup pomegranate juice and omit the orange juice.
Nutritional Facts per serving
#3: Sauteed Spinach and Pine Nuts - The vegetable dish that cooks the fastest? Sautéed spinach, hands down, and it’s perfect with pine nuts. Or, for a delicious spinach entrée, try Wilted Spinach-Bacon Salad With Bow Ties.
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Sauteed Spinach and Pine Nuts
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Pine nuts are a bit of a luxury--you could easily make this with slivered almonds instead.
Ingredients
Serves: 4
Prep: 5min
Cook: 10min
Total: 15min
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Directions
1.
In a large, deep skillet or Dutch oven, heat the oil over medium heat. Add the garlic and red pepper flakes, and cook until the garlic is golden.
2.
Discard the garlic. Add the pine nuts and sesame seeds to the oil and cook, stirring constantly, until lightly toasted, 1 to 2 minutes. Add the spinach, water, and salt. Cover and cook over high heat, tossing with a fork once or twice, just until wilted and tender, 4 to 5 minutes. Serve hot with lemon wedges.
Nutritional Facts per serving
#4: Braised Kale with Smoked Nuts - Add a smoky accent to kale recipes by adding chopped almonds, or pairing it with crispy bacon.
Braised Kale with Smoked Nuts
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Chewy, crunchy, salty, and sour, this dish is guaranteed to make greens fans swoon. Kale-a relative of broccoli and cauliflower-is another super cancer-fighter.
Ingredients
Serves: 4
Prep: 19min
Cook: 6min
Total: 25min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
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Directions
1.
Heat the oil in a large pot or Dutch oven over medium-high heat. Cook the onion for 3 minutes or until lightly browned. Stir in the vinegar to deglaze the pan.
2.
Meanwhile, rinse the kale, allowing the water to remain on the leaves. Add the kale and water and cook, stirring and tossing, for 3 to 4 minutes or until the kale wilts. Stir in the salt and red-pepper flakes, if using.
3.
Transfer to a serving bowl and sprinkle with the nuts.
Nutritional Facts per serving
#5: Maple Squash with Cardamom - Baked cubes of butternut squash in this delicious winter side dish are both savory and sweet. For a main dish that's positively bursting with carotenes, stir up a Butternut Squash, Kale and Tomato Stew.
Maple Squash With Cardamom
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Ingredients
Serves: 4
Prep: 20min
Cook: 49min
Total: 1hr 9min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
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Directions
1.
Preheat the oven to 400°F. Coat a 13" x 3 x 9" baking pan with cooking spray.
2.
In a large bowl, combine the butter, maple syrup, cardamom, and salt.
3.
Pierce the squash in several places with a fork. Place in the microwave and cook for 4 minutes, or until softened. Peel and seed the squash and cut into 1" chunks. Add to the bowl withthe butter mixture and toss to coat well. Place the squash mixture in the prepared baking pan.
4.
Bake, tossing occasionally, for 45 minutes, or until browned and tender.
Nutritional Facts per serving
