Most experts in nutrition today agree that vitamins and minerals are best used and absorbed by the body when consumed in the diet. Many simple and surprisingly savory dishes that are rich in vitamins can be easily made and are sure to become family favorites. The best part? While delighting your tastebuds, you are also providing your body with scar healing nutrients.
Pumpkin Spice Cake (Rich in Vitamin A)
1 1/2 c. flour
1 1/2 tsp. cinnamon
1/2 tsp. ground ginger
1/2 tsp. nutmeg
1/8 tsp. ground cloves
2 tsp. baking powder
2 c. sugar
1-15 oz. can pumpkin
1/3 c. shortening
2 tsp. vanilla extract
Preheat oven to 350 degrees. Grease the bottom of a 13×9 inch pan. Sift the dry ingredients together except for the sugar. Mix in the remaining ingredients and mix on low speed for two minutes, stopping occasionally to scrape the bowl. Empty mixture into prepared pan and bake for 40 to 45 minutes or until done.
Sauteed Chicken and Vegetables (Rich in Vitamins A and C)
2 lbs. boneless, skinless chicken breasts
1 medium onion, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
1 lb. broccoli florets
1 clove garlic, minced
Coat the bottom of a skillet or wok with canola oil and heat the pan on the stove at medium. Cook the cubed chicken until done in the center and brown. Set the chicken aside, and add the remaining ingredients cooking until desired tenderness. Add the chicken back into the mixture and serve over brown rice. Serves 4.
Sweet and Savory Mashed Potatoes (Rich in Vitamins A and C)
1 1/2 lbs. Yukon Gold potatoes
1 1/2 lbs. sweet potatoes
1/2 c. lowfat milk
Butter to taste
Peel and dice the potatoes and boil in a Dutch Oven half-filled with water until tender. Whip the potatoes with milk and butter, adding more milk to desired consistency. Serves 4.
Cooking with vitamin-rich foods is simple and satisfying. Savvy cooks can serve meals that are both healthy and delectable and can rest assured that they and their families are enjoying satisfying and nourishing fare.
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