Terri Taylor, a registered dietician with the HonorHealth Virginia G. Piper Cancer Network, offers a colorful, delicious take on carrots.
This anti-inflammatory spread is rich in plant-based carotenoid phytochemicals. Eating foods high in carotenoids is associated with lower cancer risk as well as supporting immune function.
- 3 cups sliced carrots
- ¾ cup chopped onions
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon curry powder or turmeric
- 1 teaspoon ground cumin
- 1 (15-ounce) BPA –free can cannellini beans, rinsed and drained
- Steam carrots until soft and tender.
- In small skillet, cook onions and garlic in hot oil until tender. Stir in curry powder and cumin.
- Transfer carrots and onion mixture to food processor. Add beans.
- Cover and process until smooth. Add small amount of water to slightly thin mixture while processing. Cover. Chill four hours up to four days.
- Serve on cucumber slices, with raw vegetables or on whole grain crackers or whole grain pita.
Yield: 3 cups
Approximate nutritional breakdown per 1/3 cup serving: 71 calories, 2 grams protein, 3 grams fat, 9 grams carbohydrate, 2.5 grams fiber, 33 milligrams sodium.