5 vegan recipes with foods that protect from sunrays
The photoprotective effects of certain vegan foods is established science, and the reason for that, are compounds found fruits and vegetables called phytochemicals, such as: beta carotene and other carotenoids. These phytochemicals will not only make your skin healthier, they will also protect from sun damage, and offer other health benefits. So, below are 5 vegan recipes with foods that protect from sunrays.
Protection against skin damage from sunlight by nutritional means is well established in science. A recent review discussed that this is possible is because certain molecules with suitable structures absorb UV light and prevent direct damage of cellular targets. Phytoene and phytofluene are precursor molecules of higher unsaturated carotenoids and occur in various fruit and vegetables.
Recently, its been reported that foods that protect from sun rays include: oranges, sweet potatoes, carrots and spinach. This is because they are rich in beta carotene and other vitamins that can revitalize your skin and offer a better option to self- tanning. In addition to that, turmeric and tomato have also been studied and proven to have photoprotective activities.
With that in mind, below are 5 vegan recipes with foods that protect from sunrays
1) sweet potato and carrot soup
500g sweet potatoes
Sweet potatoes, peeled and cut into chunks
300g carrots, peeled and cut into chunks
3 tbsp olive oil
2 onions, finely chopped
2 garlic cloves, crushed
1l vegetable stock
blend till smooth and serve!
2) Tomato Basil Spinach Pasta
2 ounces linguine pasta
1½ cups diced tomatoes with liquid (of 1 15 ounce can)
½ cup sun-dried tomatoes
1 sweet onion, cut in julienne strips
4 cloves garlic, thinly slices
½ teaspoon red pepper flakes
½ tsp salt
Fresh ground black pepper
2 teaspoons dried oregano leaves
handful of basil, chopped
handful of spinach (optional) *
4½ cups vegetable broth
2 tablespoons extra virgin olive oil
Place pasta, tomatoes, sun dried tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth.
Sprinkle the pepper flakes and oregano on top.Drizzle with olive oil. Add ½ tsp salt and some ground black pepper
Cover pot and bring to a boil. Reduce to a low simmer and cook for about 10 minutes, stirring every 2 minutes. Cook until almost all the liquid has evaporated until there is about one inch of liquid left in the bottom of the pot.
*Add the spinach 7 to 8 minutes into cooking.
3) turmeric broth
1-2 tablespoons oil
1 onion- diced
1- 2 tablespoons fresh ginger, grated or finely minced
4-5 garlic cloves- grated or finely minced
2 teaspoon turmeric powder (or 3 teaspoons fresh turmeric, finely grated - see notes)
¼ teaspoon mustard seed (optional)
1 teaspoon cumin
1 teaspoon coriander
¾ - 1 teaspoon salt
4 cups water
4 cups veggie stock
⅛ teaspoon cayenne, or to taste
1-3 teaspoons apple cider vinegar - or lime or lemon juice ( to taste)
½ cup basmati rice (dry) or pasta, quinoa (or 1½ cup cooked)
½ cup little dry lentils (or 1 cup cooked)
1 cup cooked garbanzo beans (or canned, drained)
1 can diced fire roasted tomatoes ( or use 1-2 cups fresh, diced tomatoes)
cilantro as garnish
In a large heavy bottom pot or dutch oven, saute onion in 1-2 T olive oil over medium heat for 2-3 minutes.
Add ginger. Lower heat to medium low and saute 5 minutes until it begins to brown, stirring often.
Add garlic, saute 2 minutes. Add all the spices and cook 1 more minute.
Add water, stock and salt.
Bring to a simmer.
Add vinegar or citrus.Taste. Adjust salt, acid and spice level to your liking. At this point you will have a flavorful base to add what you like. You can also refrigerate or freeze this in batches for later use.
Remember uncooked pasta and beans will double or triple in size, so add moderately. Remember to think and be sensible about cooking times for each ingredient you add.
4) orange smoothie
1 frozen banana
1 orange peeled and seeded
1/2 cup almond milk
1/2 cup ice
1 tsp vanilla extract
Add all ingredients to a high-powered blender, and blend on high for 1-2 minutes or until smooth.
5) carrot and tomato soup recipe
1/2 kg tomatoes
200 g carrot
2 tsp salt, or to taste
1/4 tsp powdered black pepper
1 tsp sugar (optional)
Grated carrot for garnishing
Chop the tomatoes and carrots. Put them to boil, partially covered, with 1 cup water and the salt.
When it comes to a boil, lower the heat and simmer till the vegetables are completely cooked through.
Cool and pass through a soup strainer or blend in a blender and then strain.
Add water to make up to 4 1/2 cups of liquid. Put on the fire and bring to a boil and simmer. Add the sugar and the pepper. Simmer for about 10 minutes.
Serve garnished with the cream and carrots.
Note that these foods that protect from sunrays offer many other health benefits. For example: While turmeric has been reported to have anticancer activties, sweet potato is a nerve- calming food plus spinach and orange have been reported to be foods that help you manage and halt diabetic retinopathy (DR).
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