Importance of Vitamins!

Vitamin A

• essential for cell renewal and cell repair.  
• helps the body produce new skin cells, membranes and tissues by aiding in cell turnover. 
• regulates the activity of oil glands, which keeps your skin and hair from becoming dry.
• protective of our eyes, especially ones staring at a computer screen all day long.

Some great sources of Vitamin A….

Beets

Butternut squash

Carrots

Collard greens

Kale

Pumpkin

Spinach

Sweet potato

Vitamin C

• powerful antioxidant defender.  It helps antioxidants in your body protect your cells from damage.   
• helps with the production of collagen and elastin, essential for healthy skin.  
• important for a healthy metabolism.

Sources of Vitamin C...

Bell peppers

Brussel sprouts

Cabbage

Kale

Kiwi

Papaya

Pineapple

Strawberries

Vitamin D

• mood booster for your body that functions as a hormone once it builds up.
• regulates an antimicrobial defense of your skin 
• important for bone building, immunity and energy.

Sources of Vitamin D...

Mushrooms

Eggs

Sardines

Vitamin E

• used by your body as a defender against free radical damage.  
• helps maintain healthy skin and scalp by helping your body build red blood cells.  
• supports healthy levels of glutathione which is anti aging.

Sources of Vitamin E...

Almonds

Avocado

Chard

Olive oil

Papaya

Peaches

Spinach

Tomatoes

Here is an easy recipe to get lots of Vitamins! 

Coconut kale and sweet potato

INGREDIENTS

·       3 tablespoons extra-virgin olive oil, divided

·       1 onion, chopped

·       2 pounds sweet potato or butternut squash, peeled and sliced into ½-inch cubes

·       5 garlic cloves, pressed or minced

·       2 teaspoons grated fresh ginger

·       1 teaspoon curry powder

·       2 large bunches of kale (about 2 pounds), stemmed and chopped

·       1 cup vegetable broth

·       1 (14-ounce) can full-fat coconut milk

·       1 tablespoon lime juice

·       1 avocado

·       1½ cups brown basmati rice, rinsed

INSTRUCTIONS

1.    Cook rice as instructed and let cool until you're ready to serve.

2.    Meanwhile, warm 2 tablespoons olive oil in a large pan over medium heat about 2 minutes. Add onion and cook, stirring frequently, until softened, about 5 minutes. Add sweet potato or squash, cover and cook, stirring occasionally, until the sweet potato is bright orange (or until the butternut is just beginning to brown), about 5 minutes. Transfer the mixture to a bowl for now.

3.    Add 1 tablespoon olive oil to the pan and raise the heat to medium-high. Add garlic, ginger and curry powder and cook, stirring constantly, about 30 seconds. Add half of the kale and stir until it's beginning to wilt, about 1 minute. Stir in remaining greens, broth, all but ½ cup coconut milk

4.    Cover pan, reduce heat to medium low, and cook, stirring occasionally, until kale is wilted, about 12 to 15 minutes. Pour in sweet potato or squash mixture, cover and continue to cook until kale and sweet potato or squash are tender, 10 to 20 minutes.

5.    Once the kale and sweet potato/squash are tender, uncover the pot and increase heat to medium-high. Cook, stirring occasionally, until most of the liquid has evaporated and sauce has thickened, 2 to 5 minutes.

6.    Remove from heat and stir in the remaining coconut milk. Add the lime juice. Divide rice into 4 bowls, then top with kale mixture and ¼ avocado to each.