Cooking Your Veggies is More Nutritious

I have to tell you, I am reading the most fascinating book. It's actually what inspired me to make this recipe. It's called Eating On The Wild Side by Jo Robinson, and it's being hailed as the first book to reveal the nutritional history of fruits and vegetables. Ok, I admit this may not sound as riveting as a suspense thriller, but to a veggie-growing nutrition nerd like me, it's pretty much on par so I'm savoring every word. And here's what I learned that inspired me to whip up this dish: it turns out that beets and carrots become MORE nutritious when you cook them. Who knew? I sure didn't.

I've been going around for years making grated beet and carrot salads, thinking I was maximizing the nutritional value of these veggies by eating them raw rather than cooked. Well. It turns out a roasted carrot is healthier for you than munching on a raw carrot stick. In fact, a cooked whole carrot served with olive oil (beta-carotene is fat-soluble) will give you eight times more beta-carotene than a raw baby carrot would! Similarly, beets become more nutritious when you roast them. Roasting beets and carrots whole (no chopping), and leaving their skins on keeps the nutrients intact.

This easy lentil dish showcases freshly harvested carrots and beets, roasted whole in a bit of olive oil, which brings out their sweetness and flavor. At this time of year, carrots and beets are probably the shining stars of your garden or local farmer's market, so this is the perfect season to make this recipe. Did you know carrot tops are edible and have a distinctive fresh, carrot-ey flavor? For this recipe, I like to add a half cup of chopped carrot greens to the lentils, for added flavor.

Lentils are delicious and don't take too long to prepare from scratch since they don't need to be soaked in advance the way beans do. I use French lentils which are dark and more nutritious than the conventional brown lentils. I also prefer their taste, and they are so pretty to look at. Topped with some salty feta and an eggless aioli that takes only minutes to prepare, this delicious lentil dish can be served for lunch or dinner, either as a main course or a side dish. Bon appétit!