Essential for eyesight, skin and bone development, vitamin A also supports immunity and is an antioxidant. Prepare tasty recipes rich in it.
Are you including enough foods with vitamin A on your menus? It is necessary that vitamin A is present in the diet to protect the skin and visual capacity, defend against infections, gain antioxidants and strengthen bones.
To guarantee the appropriate supply of this vitamin, we recommend you include in your recipe’s foods rich in it. Here we bring you ideal proposals to fill your plates with vitamin A.
RECIPES WITH FOODS WITH VITAMIN A
Pumpkin, carrot, cabbage, apricot, peaches, mango… These recipes are delicious and involve foods with a lot of vitamin A.
PUMPKIN BALLS WITH MUSHROOMS
INGREDIENTS (SERVES 4):
- 1 medium round pumpkin
- 300 g assorted mushrooms
- 1 tray cherry tomatoes
- 1 tablespoon sesame
- 40 ml olive oil
PREPARATION (15’+10′ COOKING):
- Part of the pumpkin is split in half and empties the pulp with a sacabalas.
- Heat the oil in a paella or wok and add the pumpkin balls. When they have been impregnated with oil, add the mushrooms, clean and chopped.
- Sauté for about 10 minutes. After this time, add the tomatoes, whole and unpeeled, and the sesame.
VARIANT:
The stir-fry can be served inside the pumpkin.
NUTRITIONAL INFORMATION:
- Vitamin A per serving: 360 mcg. It covers 36 per cent of men’s daily needs and 45 per cent of women’s.
- Calories: 220.
WARM COLESLAW WITH WATERCRESS BUTTER
INGREDIENTS (SERVES 4):
- 1 green cabbage
- 2 carrots
- 1 bunch asparagus
- 50 g raisins
- 100 g butter
- 100 g watercress
- olive oil
- pepper and salt
PREPARATION (20’+30′ COOKING):
- Let the butter soften at room temperature. Meanwhile, wash the watercress, remove their stems and chop the leaves. Mix with butter until you get a homogeneous paste and wrap it in aluminum foil giving it a cylindrical shape. Reserve in the fridge.
- Remove the outer leaves of the cabbage, wash and cut into slightly thick strips. Sprinkle everything with salt and let stand on a colander. Peel the carrots and cut into strips. Chop the asparagus, without its hard stem.
- In a wide skillet or wok sauté the asparagus. Add the carrots, raisins and, at the end, the cabbage. 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 (SERVES 4):
- 1 bunch of large Swiss chard
- 1 zucchini
- 1 onion
- 2 garlic cloves
- 150 g quinoa
- 30 g pumpkin seeds
- vegetable broth
- parsley
- olive oil
- pepper
- salt
PREPARATION (15’+30′ COOKING):
- Clean the chard removing the musty parts, wash in abundant water and cut in julienne.
- Peel the onion and finely chop. Wash and peel the zucchini. Save the skin to make the chopped and cut the rest into small cubes. Bring the broth (or water, failing that) to a boil. It takes about twice as much liquid as quinoa.
- Cut the garlic cloves into slices and brown in a low saucepan. Before they take color add the onion and sauté a couple of minutes. Then add the zucchini and sauté for another two minutes. Finally add the Swiss chard and sauté everything for a last five minutes.
- When the vegetables are lightly cooked, add the quinoa and wet with a couple of ladles of vegetable broth or boiling water. Cover and lower the heat. Meanwhile make a chop by crushing the parsley, half of the pumpkin seeds and the skin of the zucchini along with a little water, pepper and salt.
Control the quinoa to add water, always hot, if the grain asks for it. A good way to know if it is already cooked is to observe the moment in which the circles of the grain separate. Before this happens, after fifteen minutes of cooking, add the chopped, which will be what gives it color.
Since it is a paella, it must be a little dry. Even so, if it is somewhat soupy it does not spoil the final dish.
Once at its point, the paella can be served sprinkled with the rest of pumpkin seeds, lightly toasted.
NUTRITIONAL INFORMATION:
- Vitamin A per serving: 175 mcg. It covers 18 per cent of men’s daily needs and 22 per cent of women’s.
- Calorías: 275.
NUTRITIONAL INFORMATION:
- Vitamin A per serving: 675 mcg. It covers 68% of men’s daily needs and 84% of women’s.
- Calories: 567.
GREEN CHEESE SALAD WITH MANGO
INGREDIENTS (SERVES 4):
- 1/2 endive
- 150 g of canons
- 4 parsley sprigs
- 50 g walnuts
- 30 g vegan manchego cheese
- 30 g Emmental vegan cheese
- 30 g Galician tetilla vegan cheese
- 50 g vegan Gouda cheese
- 1 handle
- 30 ml apple cider vinegar
- 50 ml olive oil
- pepper and salt
PREPARATION (20’+10′ COOKING):
- Preheat the oven to 190 ºC. Grate the Gouda cheese and distribute in four circles on a baking paper. Bake until golden and crispy.
- To prepare the vinaigrette, peel the mango and cut into small squares. Salt and pepper and mix with vinegar and olive oil.
- Wash endive leaves by immersing them in water. He also washes the canons and removes the root with his fingers. The parsley is washed and the stems are removed. 4 Finally, the rest of the cheeses are cut into thin strips. The nuts are chopped. Mix all the ingredients of the salad in a bowl and then serve it on plates, each with a portion of golden and crispy Gouda cheese, and its dressing.
NUTRITIONAL INFORMATION:
- Vitamin A per serving: 304 mcg. Covers 30% of men’s daily needs and 38% of women’s daily needs
- Calories: 390.
CARROT AND PEACH CREAM
INGREDIENTS (SERVES 4):
- 250 g carrot
- 100 g dried apricots
- 3 peaches
- 50 g whole cane sugar
- 1 orange
- 1 lemon (its juice)
- 1 nail
- 40 ml olive oil
PREPARATION (20’+30′ COOKING):
- Peel the carrots and cut into slices. Peel the peaches, cut into half-moons and drizzle with lemon. Cut the apricots into strips.
- Sauté the carrots and add the cloves, orange peel, apricots and peach. Add the orange juice and sugar. Cover with water and cook for about 10 minutes. Remove the orange peel and clove, beat and serve in glass glasses.
NUTRITIONAL INFORMATION:
- Vitamin A per serving: 977 mcg. It covers 98 per cent of men’s daily needs and 122 per cent of women’s.
- Calories: 284
