March 21, 2016

Photo @Kenanhill


We’ve celebrated each week of March—National Nutrition Month, by clearing up misconceptions surrounding elements of our diets that merit careful consideration: sugar, fat, and carbs. And this final week it’s time to turn to something a little less controversial. Vegetables may seem straightforward and are touted as some of the most nutritious things one can eat, but there are some veggie misconceptions and little-known tricks that are important to know to get the most out of our food. So here are our Final Four Facts of the month.

  1. Veggies lose their nutritional value over time. For instance, the broccoli that traveled across the country and has been in your fridge for days is far less nutritious than the broccoli you just picked up at the farmers market. So eat local for maximum benefit.
  2. To cook, or not to cook? Some veggies are more nutritious when eaten raw, like broccoli, and others are better for you when cooked, like carrots and onions. And some veggies are actually better for you when canned, like corn!
  3. Generally speaking, the brighter in color the vegetables are, the better they are for you. Red and purple, dark green, and light green (in that order). Darker pigments develop when the produce makes antioxidants that act as “plant sunscreen,” and those phytonutrients are passed along to us as we digest them. Exception: cauliflower is packed with antioxidants, so eat up!
  4. Straight-up veggies aren’t always best. In fact, lettuce and carrots need to be eaten with fat in order for us to absorb their nutrients.





1 1/2 lb. multicolored carrots
2 tablespoons olive oil
Kosher salt
Freshly ground pepper
1/3 cup pistachios, toasted & roughly chopped
2 tablespoons mint, chopped
Cayenne mustard dressing
1/4 cup olive oil
1/4 teaspoon cayenne
1 tablespoon Dijon mustard
1 lime juice
1 tablespoon honey
Kosher salt
Freshly ground pepper


Heat oven to 375°. Toss carrots with 2 tablespoon olive oil, salt and pepper. Transfer to a baking sheet and cook until brown and crisp, about 20 minutes or till tender.

Meanwhile, mix the dressing ingredients. Transfer the carrots to a plate, drizzle with the dressing and garnish with pistachios and mint. Serve immediately.



1 clove garlic
6 anchovies fillets
1 tablespoon Dijon mustard
2 egg yolks
3 tablespoons lemon juice
1/2 cup extra virgin olive oil
1/4 cup grated Pecorino Romano cheese, plus more for garnish
sea salt and freshly-ground black pepper, to taste
2 heads romaine lettuce


Finely mince or press garlic, and let sit for at least 10 minutes to activate its cancer fighting and anti-viral properties. Meanwhile, finely chop the anchovies.

Combine the anchovies, mustard, egg yolks and lemon juice in a bowl. Add the garlic. Slowly whisk in the olive oil until the dressing becomes thick and glossy. Stir in the Pecorino, then add salt and pepper to taste. If the dressing needs a little more acid, squeeze in a tad more lemon juice.

Chop the romaine into ribbons, and pour the dressing on top. Toss very thoroughly, as the dressing is thick! And garnish with a sprinkle of Pecorino and a few grinds of black pepper.

Serves 6-8

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