June 30, 2023
Posted: April 4, 2023 10:00 am
National Vitamin C Day is April 4, providing the perfect opportunity to learn more about this nutritional powerhouse and how you can ensure adequate intake of the nutrient. Vitamin C is a powerful antioxidant that the body uses to form muscle, blood vessels, collagen, and more. The nutrient is most known for its ability to boost the immune system and support the body’s healing process. Vitamin C also protects the cells against the dangers of free radicals, thereby guarding against cancer, heart disease, and other illnesses and health issues.
Because your body does not naturally produce vitamin C on its own, you must be intentional about consuming it from food, drink, and supplement sources. Here are 12 of the best recipes to try on National Vitamin C Day.
This mango smoothie bowl makes a great breakfast, lunch, or snack idea. Although the recipe calls for mango as the base ingredient, is also loaded with blueberries, pineapple, coconut, and granola. This bowl creates the ideal balance of creaminess and crunch. Unlike a smoothie, a bowl that you eat with a spoon using the same general ingredients sends the signal to your brain that you are consuming a full meal rather than just a drink. Although the recipe calls for a homemade chai spiced granola, you can certainly use a store-bought version.
You do not need to travel to Mexico to enjoy this colorful strawberry agua fresca. This refreshing drink is made with a simple ingredient list of water, fresh lime juice, strawberries, ice, and granulated sugar. You will need a food processor or blender to prepare this beauty. This is a lovely non-alcoholic drink that is suitable for people of all ages, however, feel free to add a shot of tequila or vodka to kick it up a notch. You will still enjoy the benefits of the vitamin C from the strawberries.
This grapefruit avocado salad includes a few different superfoods all while tasting delicious. The tartness of the grapefruit contrasts beautifully with the creaminess and earthiness of the avocado. The lime vinaigrette brings it all together, creating a flavorful and colorful salad. This recipe works well as a side dish or starter for nearly any entree. Or serve it with shrimp or crab meat as a main entree.
While citrus fruit tends to get all of the attention when it comes to vitamin C, you will also find this nutrient in a number of vegetables. These healthy baked broccoli tots are loaded with vitamin C, making them a fun side dish even for picky eaters. Diced and blanched broccoli is combined with egg, cheddar cheese, diced onion, and cilantro. The last ingredient is your choice of Italian or all panko bread crumbs. There is a bit of a learning curve when shaping the mixture into tots but they are a breeze to put together once you figure it out. Serve these broccoli tots with your favorite dipping sauce.
Papaya is another fruit that is high in vitamin C that tends to be overlooked by most people looking to boost their consumption of this nutrient. This papaya bruschetta recipe also includes tomato and red pepper, making it a vitamin C powerhouse. You can serve this appetizer with crackers, chips, or a fresh baguette loaf. The end result is a bright and flavorful bruschetta topping that will go quickly.
Bell peppers are another food that is extremely high in vitamin C. These stuffed bell peppers are as delicious as they are nutritious. The peppers are stuffed with ground beef, rice, and tomato sauce. All of this goodness is topped with mozzarella cheese and baked in the oven. Use a variety of green, red, orange, and yellow bell peppers to add some color to your dish. Choosing peppers with flat bottoms will support them standing up in your baking pan.
Did you know that one cup of Brussels sprouts contains the same amount of vitamin C as one cup of oranges? Even self-professed Brussel sprouts haters will like these parmesan sprouts. The crispy sprouts are complemented by the parmesan crust. You can pull this recipe together in about 30 minutes from start to finish.
Loaded with vitamin C-rich sweet potatoes, tomatoes, and bell peppers, this healthy turkey chili is a real winner. Although the recipe calls for ground turkey, feel free to use ground beef, pork, or chicken. This recipe is easily customizable as long as you do not skimp on the veggies if the goal is to boost your intake of vitamin C. Good topping options for this chili recipe include shredded cheese, sour cream, fresh cilantro, avocado slices, or jalapeños.
Aside from salt and pepper, you only need two more ingredients to make these crispy kale chips. Simply tear clean kale leaves into small pieces, drizzle with olive oil, and bake in the oven after sprinkling with salt and pepper. Twelve cups of uncooked kale will cook down to about eight cups of chips. These kale chips are a satisfying and healthy snack that will satisfy your urge for something crispy and salty. Do not be afraid to experiment with a variety of spices to suit your liking.
Using the juices of four oranges and three limes, it is easy to see how this easy citrus roasted salmon is bursting with vitamin C. The dish is easy enough to prepare on a busy weeknight while being elegant enough to serve to dinner guests. The orange and lime slices add flavor as well as a colorful addition to the dish. The fresh dill brings out the flavors of the citrus juices. Serve this salmon with a variety of complementary side dishes, including brown rice, pasta, baked potatoes, or couscous.
Everyone will appreciate the convenience of these portable apricot energy bites. The tasty snack is made with dried apricots, raw walnuts or pecans, old fashioned rolled oats, unsweetened shredded coconut, pure maple syrup, vanilla extract, ginger, and cinnamon. These energy bites will stay fresh for up to one week in your refrigerator when properly stored in an airtight container. This makes them a perfect snack for busy families.
Need a light and healthy dessert to round out your vitamin C intake? Be sure to try this melon and lime sorbet. This recipe uses the galia melon, a unique hybrid of a cantaloupe and honeydew melon. You can also use plain honeydew if you cannot find galia melon. This guilt-free sorbet is free of gluten, dairy, and refined sugar. The slushy treat will quickly become a family favorite that you can feel good about serving.
You owe it to your health to be purposeful about consuming adequate amounts of vitamin C. Trying these 12 recipes is a great start!
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