From Nutrition resident: Jacquelyn Lombari
Adapted from: Cannelle et Vanille
Dinner time seems to approach quickly on shorter winter days. With these cold days, I prefer meals that are easy yet nutritious. The following recipe highlights two of my favorite foods: lentils and carrots. Lentils are versatile, chock full of polyphenols, which protect against oxidative stress, and a great plant-based source of protein, fiber, and iron. Carrots contain pigments called carotenoids, which give them their bright orange, yellow, or red color; these antioxidants protect cells from free radical damage and reduce the risk of certain cancers. A few of these carotenoids include beta-carotene, a vitamin A precursor, which helps support the production of secretory immunoglobulin A (IgA), a first-line defense against viruses, lutein, which is important to eye health, and lycopene, which supports cardiovascular health. In addition to strengthening the immune system, carrots are a good source of fiber, vitamin K1, and potassium. We’ve also added a quick side kale salad and a versatile nut and spice blend originating from ancient Egypt that is known as a digestive aid.