Think Orange!

March 2, 2017 at 9:21 am  •  0 Comments

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This week your mission is to Think Orange! 

Orange plant-based foods such as carrots, sweet potatoes, yams, butternut squash, persimmons, and mangoes provide protection against cancer. That’s because these orange foods are loaded with carotenoids, powerful antioxidants that neutralize free radicals and give these foods their beautiful bright orange color.

This delicious, savory, and satisfying chile is easy to make and gets its beautiful orange color from sweet potatoes and carrots. And it makes great comfort food on a cold night. Enjoy with brown rice or quinoa over a bed of fresh spinach.

Easy Sweet Potato Mole Chile

Makes 6-8 servings

Ingredients:

1 small onion, diced

1 red bell pepper, diced

1-2 jalapeño or serrano peppers, minced (optional)

1 large carrot, peeled and diced

1-2 cloves garlic, pressed

1 tablespoon chile powder

1 teaspoon cumin

1 teaspoon onion powder or granules

1 tablespoon unsweetened cocoa powder

1 teaspoon oregano

1 bay leaf

2 teaspoons maple syrup

2 large tomatoes, diced or 1 15-ounce can diced tomatoes

1 large or 2 small sweet potatoes (or yams), washed and cut into ~½ inch cubes

3 15-ounce cans of assorted beans (e.g., pinto, black, kidney, navy, garbanzo, etc.), drained and rinsed

1 ½ cup water

½ teaspoon sea salt, or to taste

Preparation:

1. Heat a 12” stainless steel or non-stick skillet over medium-high heat

2. Dry-sauté onions by placing them into the hot skillet, stirring frequently until softened and translucent, about 2-3 minutes. If the onions begin to stick, add water, about a tablespoon at a time, only as needed, and continue to stir (avoid adding too much water so the onions don’t steam or boil).

3. Add red bell peppers, jalapeño or serrano peppers (if using), and carrots, and continue to stir for another 2-3 minutes. Continuing adding water as needed to prevent sticking, a tablespoon at a time.

4. Stir in the chile powder, cumin, and onion powder or granules. Continue stirring for about 30 seconds.

5. Add garlic and continue to stir for another 30 seconds, or until the garlic releases its aroma.

6. Stir in the cocoa powder, oregano, bay leaf, maple syrup, diced tomatoes, sweet potatoes, beans, water, and salt, and bring to a boil.

7. Reduce heat and simmer, covered, 15-20 minutes, or until potatoes are tender and flavors have blended. Image by Unsplash.

 

More Reading

Carrots

The Role of Carotenoids in Human Health

The Skinny on Winter Squash

The Importance of Yellow and Orange Colour in Food

 

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