Alternative HealthHealth & Fitness

A Refreshing Fruit Salad… and Glazed Carrots

In this video, Sodexo’s Roxanne Moore and a young helper Tyler show how you can have a surprising and refreshing healthy salad created with a mixture of fruits and vegetables.

Orange is the new … orange

Mostly there’s a focus on the color orange, with carrots and oranges featured. Why? Because the deeper and richer the color of the fruit and vegetable, the greater chance that the food element is packed with nutrients. Colorful fruits and vegetables such as carrots, sweet potatoes, and oranges are great sources of rich and powerful nutrients. And these orange fruits and vegetables have something a little extra: they contain beta-carotene. The name beta-carotene comes from the Greek “beta” and Latin “carota” (which means carrot). Beta-carotene is the yellow/orange pigment that gives vegetables and fruits their rich colors. Why do we need it? Because our bodies convert beta-carotene into vitamin A (retinol), and we need vitamin A for healthy skin and mucus membranes, to support our immune systems, and to provide us with good eye health and vision.

Orange fruit salad

Tyler precociously notes that today’s recipe is for an “easy and gluten-free orange fruit salad and then a orange glazed carrots.” For the fruit salad, first combine 16 oz. cottage cheese, 9 oz. Cool-Whip, then stir in 15 oz. drained fruit cocktail, 15 oz. chun k pineapple, 15 oz. sliced peaches, 15 oz. mandarin oranges, two sliced bananas, and 6 oz. orange Jell-O crystals. Chill the salad in the refrigerator for about half an hour and then spoon it into individual dessert cups.

Orange glazed carrots

Here’s a recipe that also takes advantage of the beta-carotene in oranges and adds in carrots. It makes it easy to stay healthy by getting all the right nutrition. It’s a recipe that’s low-calorie and gives you both a ton of Vitamin A and Vitamin C. So start this recipe by filling a large pan half-full of water and putting it on the stove to boil. In a smaller pan, you’ll want to heat 1 c. orange juice. Stir and watch it: you want the liquid to both thicken and reduce to about half its volume when you started. When the water in the large pot starts to boil, put in 1 lb. fresh or frozen sliced carrots and cook until the carrots are slightly soft but still crunchy—a little al dente. That should take between seven and 10 minutes. Drain the carrots into a colander and rinse them under cold water.

Grab a medium-sized bowl and put the carrots in there. Add ¼ t. salt, ½ t. dried basil, a pinch of pepper and—you got it!—the reduced orange juice. Toss this mixture together. When the carrots are fully coated you’re about done; taste it if you’d like and add additional seasonings to taste.

You need to include both fruits and vegetables in your meal plans every day, and today Moore and Sodexo are encouraging you to include orange fruits and vegetables for the best possible taste—and beta-carotene!