Essential for vision, skin and bone development, vitamin A also promotes immunity and is an antioxidant, that’s the key to making it ideal for skin care. You can prepare delicious meals by thinking about ingredients that contain this vitamin.
You may not have asked yourself, but are you including enough vitamin A foods in your daily diet? This vitamin is necessary to be present in your daily meals to protect your skin and good eyesight, defend against infections, gain antioxidants and strengthen your bones.
To ensure adequate daily intake of this vitamin, we recommend including foods rich in it in your recipes. Here we share some ideal proposals to fill your plates with vitamin A.
Recipes with foods containing vitamin A
Pumpkin, carrots, cabbage, apricots, peaches, mango… These recipes are delicious and contain foods with a lot of vitamin A.
Pumpkin balls with mushrooms
Ingredients for 4 people)
- 1 medium round pumpkin
- 300 g of mixed mushrooms
- 1 tray of cherry tomatoes
- 1 spoon of sesame
- 40ml of olive oil
Preparation (cooking 15’+10′):
- Cut the squash in half and scoop out the pulp with a bale spoon.
- Heat the oil in a pan or wok and add the pumpkin balls. When they are soaking in oil, add the cleaned and chopped mushrooms.
- Saute for about 10 minutes. After this time, add the tomatoes, whole and unpeeled, and the sesame seeds.
Variant: The stew can be served inside the pumpkin.
Nutritional information:
- Vitamin A per serving: 360 mcg. It covers 36% of men’s daily needs and 45% of women’s.
- Calories: 220.
Warm coleslaw with watercress butter
Ingredients (for 4 people)
- 1 green cabbage
- 2 carrots
- 1 bunch of asparagus
- 50 g of raisins
- 100g of butter
- 100 g of watercress
- olive oil
- pepper and salt
Preparation (20’+30′ cooking):
- Let the butter soften at room temperature. Meanwhile, wash the watercress, remove the stalks and chop the leaves. Mix with the butter until obtaining a homogeneous paste and wrap it in aluminum foil, giving it a cylindrical shape. Book in the fridge.
- Remove outer leaves from cabbage, wash and cut into thick strips. Sprinkle everything with salt and let it rest in a colander. Peel the carrots and cut into strips. Chop the asparagus, without the hard stalk.
- In a wide skillet or wok, sauté the asparagus. Add the carrots, raisins and finally the kale. Salt pepper.
- Serve with a slice of watercress butter on top, which will melt with the heat of the vegetables.
Nutritional information:
- Vitamin A per serving: 910 mcg. It covers 91% of men’s daily needs and 14% of women’s.
- Calories: 303.
green quinoa paella
Ingredients (for 4 people)
- 1 large bunch of chard
- 1 zucchini
- 1 onion
- 2 garlic cloves
- 150g of Quinoa
- 30 g of pumpkin seeds
- vegetable broth
- parsley
- olive oil
- pepper
- salt
Preparation (cooking 15’+30′):
- Clean the chard, removing the soft parts, wash in plenty of water and cut into julienne strips.
- Peel the onion and chop finely. Wash and peel the zucchini. Save the skin for mincing and cut the rest into small cubes. Bring the broth (or water, if you don’t have one) to a boil. It takes about twice as much liquid as quinoa.
- Cut the garlic cloves into slices and brown them in a low saucepan. Before they gain color, add the onion and sauté for a few minutes. Then add the zucchini and fry for another two minutes. Finally, add the chard and sauté everything for the last five minutes.
- When the vegetables are slightly cooked, add the quinoa and add a couple of ladles of vegetable broth or boiling water. Cover and lower the heat. Meanwhile, make a mince by grinding the parsley, half the pumpkin seeds and the zucchini skin together with a little water, pepper and salt.
Control the quinoa to add more water, always hot, if the grain requires it. A good way to tell if it’s already cooked is to observe the moment when the small circles of the grain separate. Before this happens, after approximately fifteen minutes of cooking, add the mince, which will give it color.
As it is a paella, it should be a little dry. Even so, if it gets a little soaked, it doesn’t ruin the final dish either.
Once cooked, the paella can be served sprinkled with the remaining pumpkin seeds, slightly toasted.
Nutritional information:
- Vitamin A per serving: 175 mcg. It covers 18% of men’s daily needs and 22% of women’s.
- Calories: 275.
Source
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