Vitamin A with recipe for creamy carrot pasta
ALERT - READ ON FOR RECIPE
Vitamin A - the anti-inflammatory vitamin is important for health and, as it is the first letter of the alphabet so, this is where I will start.
We, as humans require a percentage of Vit A daily, it is higher for adult men at 900 RAE for adult women the required daily amount is 700 RAE. It is referred to as RAE (Retinol Activity Equivalents) but that is my job to understand so do not worry about that just yet.
Percentage required is affected by age, pregnancy, breastfeeding too so it is not all fits one!
Yes, it is possible to have too much Vitamin A from compound vitamins (supplements)and this is as bad as not enough as too much can really weaken your bones. It can also cause dizziness, nausea, headaches and for pregnant women too much can cause birth defects.
Beta carotene converts into Vitamin A and too much can turn you Tango (called Carotenemia)…yep orange skin and nails.
It can also interact with certain medications – so let your doctor know if you are taking supplements…please!
So, what does Vitamin A do? In a nutshell it :
- Helps your immune system to work properly (antioxidant)
- Helps vision in dim light
- Keeps skin and mucous membranes healthy
It does do more but this is its’ main function.
So, where in a plant-based diet can you get your Vitamin A? You will be pleased to know it is in most fruit and vegetables.
One sweet potato can provide a daily dose of Vit A – so watch out if you’re eating more...Remember the tango effect!
Other foods high in Vitamin A include your yellow/orange fruits and vegetables.
Cantaloupe melon, butternut squash, apricots, mango, tomatoes, red bell peppers and of course carrots (yep bunnies see in the dark).
……and your greens
Collard greens, Kale, Spinach, broccoli, romaine lettuce.
Do not forget any fortified breakfast cereals and plant-based milk will contain vitamins too.
I will include recipes each time I post so please if you make the dish leave your photos/reviews and any questions you have please ask away.
Todays Vitamin A recipe
Creamy Carrot Pasta 
INTRODUCTION
Use can use any pasta in this dish – I like wholemeal and this will give you a daily portion of wholegrains important to a plant-based diet. Whole grains will be discussed another day.
This is a creamy dish that has no cream, it has a richness that is warming on a winter's day. Carrots are available any time of the year and easily sourced but consider a local supply rather than your supermarket.
There are only seven ingredients in this dish and not much preparation time so hopefully even the less experienced chefs out there can throw this one together.
I'm using cups as not everyone has scales - please ask for conversions.
INGREDIENTS
INGREDIENTS
1 cup baby carrots (any carrots will do if not)
3 cups unsweetened almond milk (any milk will do but for plant-based Almond is good in this dish)
½ cup of Almond flour (again any flour will work, just think healthy and try and avoid white flour)
1 tsp salt (change to taste, not everyone will use salt and consider health especially if hypertensive)
1 tsp crushed black pepper
1 or 2 crushed garlic cloves (again this is to your preferred taste)
4 cups of cooked pasta ( whole wheat is healthier)
PREPARATION
Grind the carrots as fine as possible – if you have an electric one then great if not try grating and then chopping Using a non-stick pan heat up and add all the ingredients except the pasta Bring to the boil gently and stir to ensure nothing sticks to the bottom and avoid lumps in the mix. Lower the heat and add the pre-cooked pasta This dish is versatile you can add other ingredients like asparagus, broccoli, spinach- whatever takes your fancy. I like a few finely sliced red chillies in mine.
You can serve with a sprinkle of nuts (toasted almonds- be mindful of the carbon footprint with almonds – they use a lot of water to grow)! Maybe a few chopped spring onions on top- use your imagination and post your pics for us to see.
Thank you from
HHH
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