Powerfood Profile: Carotenoids

Carotenoids are red, yellow, and orange plant pigments such as those in carrots, tomatoes, pumpkin, and winter squash. Carotenoids have important anti-cancer properties. For instance, lycopene, which makes tomatoes red, has the ability to inhibit the cancer-promoting growth factor IGF-1. Scientific studies show that lycopene helps prevent prostate, lung, and stomach cancers. 

In addition to eating whole foods containing carotenoids, the Block Center recommends the freeze-dried juice of the carotenoid vegetables, which gives you the equivalent of several servings in one glass.

Recipe for Lentil Salad with Tomato & Dill (after the jump)

Lentil Salad with Tomato & Dill

Serves 6

Ingredients:

1 cup dried lentils, small orange or green

1 garlic clove, chopped

1 tsp sea salt

2 cups diced tomatoes

¾ cup fresh scallions, thinly sliced

1/4 cup fresh dill, chopped

1/4 cup fresh basil, chopped

3 Tbsp red-wine vinegar

1/4 cup extra-virgin olive oil

1 tsp fresh-ground black pepper

Instructions: 

1. Bring 4 cups water to a boil in a heavy saucepan with lentils, garlic, and 1/2 teaspoon salt.
2. Reduce heat and simmer, uncovered, until lentils are tender (15 to 25 minutes).
3. Drain, then transfer to a large bowl.
4. Toss hot lentils with tomatoes, scallions, dill, basil, vinegar, oil, pepper, and remaining 1/2 teaspoon salt. Serve warm.