High Beta Carotene Diet: It’s Easier Said Than Done

Recent studies suggest that a diet high in beta carotene, along with vitamins C and E, plays a protective role in disease prevention. Beta carotene and the other nutrients counter the damage caused by substances called free radicals. Free radicals can hamper the ability of cells to protect themselves against carcinogens.

The National Cancer Institute now recommends a diet that includes at least five half-cup servings of carotene-rich fruits or vegetables per day. Carrots, sweet potatoes, winter squashes and yellow-orange fruits such as papaya, melon, mangoes and cantaloupes make the list of these foods. Spinach, Swiss chard, kale and broccoli are on there too, and many are also good sources of Vitamin C.

But have you ever thought of how you’d add five half-cups to your diet each day? With that task in mind, we designed a quick soup-and-salad supper based on the foods that are high in beta carotene. The sweet potatoes and squash can be cooked in the microwave in just minutes before they are peeled and pureed into a soup. While the soup is cooking, wash the spinach for the salad in preparation for the final heating of the dressing.

There’s a hint of nutmeg and ginger here. If you’re looking for a soup that will also meet protein needs, add 2 cups cooked and thinly sliced chicken (or turkey) when returning vegetable puree to casserole.

BUTTERNUT SQUASH SOUP 1 (2-pound) butternut squash 1 tablespoon olive oil 1 clove garlic, minced 1 medium onion, chopped 1 celery stalk, sliced 2 cups chicken broth 1 cup evaporated low-fat milk or 1/2 cup low-fat ricotta cheese 1 tablespoon brown sugar 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger Dash cayenne pepper 1/4 teaspoon freshly ground black pepper

Pierce squash with fork on top and bottom and place on microwave-safe plate for easier handling. Microwave on HIGH (100% power) 6 minutes. Turn squash over and rotate plate. Microwave on HIGH until entire squash has turned darker shade and is slightly blistered all over, 6 to 8 minutes. Let stand 5 minutes.

Combine olive oil, garlic, onion and celery in 3-quart microwave-safe casserole. Cover tightly with lid or plastic wrap, turned back slightly on 1 side. Microwave on HIGH until vegetables are tender, 3 to 5 minutes.

Cut squash in half and remove seeds and connective fiber with spoon. (Remove seeds from fiber and set aside for toasting, if desired.) Pour broth into 4-cup glass measure and microwave on HIGH 5 minutes.

Spoon flesh from squash into food processor bowl and add cooked vegetables. Process into smooth puree. Add evaporated milk, brown sugar, nutmeg, ginger, cayenne and black pepper. Process quickly to blend. Return mixture to casserole and stir in warmed chicken broth. Cover again and microwave on HIGH until heated through, 8 to 10 minutes. Let stand, covered, 3 to 5 minutes. Makes 4 servings.

This makes a delicious dish for lunch.

SWEET POTATO SOUP 2 large sweet potatoes 3 cups chicken broth 1/4 cup low-fat ricotta cheese 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 tablespoon fresh lemon juice 1 tablespoon brown sugar

Pierce sweet potatoes on top and bottom with tines of fork. Place on paper towel at least 1 inch apart in microwave oven. Microwave on HIGH (100% power) until tender, 8 to 10 minutes. Let stand 5 minutes.

Peel sweet potatoes and cut each into 8 pieces. Place in bowl of food processor and pulse on and off 6 to 8 times until pureed. Combine puree with broth, ricotta cheese, salt, pepper, lemon juice and brown sugar. Stir until smooth.

Pour into 2-quart microwave-safe casserole. Microwave on HIGH until heated through, 6 to 8 minutes. Makes 4 servings.

WILTED GREENS SALAD 1 pound spinach or romaine leaves, washed and dried 1 tablespoon sesame or canola oil 1 medium onion, chopped 1 tablespoon vinegar 1 tablespoon orange juice 1 tablespoon soy sauce Tear up spinach and place in salad bowl.

Combine oil and onion in 2-cup glass measure. Microwave on HIGH (100% power) until onion is tender-crisp, 1 to 2 minutes. Stir in vinegar, orange juice and soy sauce. Microwave on HIGH until heated through, 30 seconds to 1 minute. Pour over greens and toss. Makes 4 servings.