Primavera Verde - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This festive, colorful dish is an excellent way to add more health-promoting vegetables to your meal. Your choice of veggies is only limited by your imagination and it's a great way to use whatever is in your refrigerator. Enjoy!
Primavera Verde
Prep and Cook Time: 50 minutes
Ingredients:

• 1 medium onion, quartered and sliced thin
• 1 small red bell pepper, cut in 1 inch strips
• 1 medium carrot, cut in very thin sticks 1-1/2 inches long
• 1 bunch thin asparagus, cut 1-1/2 inches long, discard bottom fourth
• 1-1/2 cup zucchini or summer yellow squash, cut in thin 1 inch strips
• 6 medium cloves garlic, chopped
• 1 15 oz can diced tomatoes, with juice
• 1 TBS + 1/4 cup vegetable broth
• 1 cup fresh basil, chopped
• 3 TBS fresh sage, minced
• 1 cup fresh parsley, minced
• 3 TBS fresh oregano, minced
• salt and black pepper to taste
• 4 oz whole grain linguini pasta
• 4 oz Chevre goat cheese (optional)

Directions:

1. Bring salted water to a boil for pasta.
2. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
3. Chop remaining vegetables.
4. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
5. Add tomatoes and broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
6. While vegetables are simmering, cook pasta according to package instructions and strain through colander.
7. Toss pasta with vegetable mixture and top with goat cheese if desired.

Serves 6 Printer Friendly Version of Primavera Verde
In-Depth Nutritional Profile for Primavera Verde
Healthy Food Tip

What is the difference between different types of peppers?

All peppers, including green chili peppers, belong to the Capsicum genus of foods, and this food group has been extensively studied with respect to health. We include three of the most widely available and commonly consumed Capsicum peppers on our website and The World's Healthiest Foods book: bell peppers, cayenne peppers, and chili peppers. But there are many other peppers with similar properties, including tabasco peppers, jalapeno peppers, and hot cherry peppers, as well as other sweet peppers in addition to bell peppers.
Although it might seem like the biggest differences in peppers would be related to their size or shape, peppers can be nutritionally different for a wide variety of reasons. For example, if the growing season for a pepper has been cool and rainy, the pepper can accumulate more beta-carotene but less red-colored xanthophyll pigments. This trade-off isn't bad or good; it just gives you a different combination of healthy nutrients. Most peppers will also appear green when they are not fully ripened because their high chlorophyll content (making them look green to the eye) will overshadow their carotenoid content (which will make them look orange or yellow). If allowed to ripen more fully, these same green peppers will change in color to show more of their yellow-red carotenoid pigments. You'll get wonderful benefits from all of the peppers mentioned above, just different nutrient combinations.
If you are looking for particular nutrient benefits, you can use the following color-nutrient combinations as a general rule of thumb. Yellow peppers typically contain more of the lutein and zeaxanthin carotenoids. Red peppers usually have more lycopene and astaxanthin, two other important carotenoids. Orange peppers tend to offer more alpha-, beta-, and gamma-carotene, while purple peppers will usually provide you with more anthocyanin flavonoids. Since all of these nutrients can make important contributions to your health, I recommend a variety of peppers for the widest possible health support.
There is one group of individuals who may want to decide about peppers a little differently. The family of foods to which all Capsicum peppers belong is the nightshade family (Solanaceae). Nightshades also include tomatoes, eggplant, and potatoes. Nightshades contain substances called alkaloids that can be problematic in the diets of some individuals. In general, those with health problems involving their joints, including osteoarthritis, rheumatoid arthritis, and gout may be more sensitive to the effects of nightshade alkaloids and may need to reduce or eliminate these foods in their diet. All peppers would be included in this list of nightshade foods.