Need Vitamin C? Skip the orange and grab a red pepper - AmericaNowNews.com

Need Vitamin C? Skip the orange and grab a red pepper

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Did you know oranges aren't necessarily your best source of Vitamin C? We went to the farmer's market with a culinary expert to learn about some vegetables that are challenging oranges for Vitamin C supremacy.

Joann Cianciulli knows a lot about fruits and vegetables. Having written more than 10 cookbooks, her farmer's market outings aren't just about finding tasty food, but about great nutrition as well.

"This orange has about 82 mg of Vitamin C, which is almost a full day's worth," says Cianciulli, "They're great, but did you know there are actually several vegetables that have more Vitamin C than this fruit? First, one of my favorites, is the red bell pepper. I like red bell peppers because they are really sweet and they have about 133 mg of vitamin C. And that's raw. A half of a cup of chopped red bell peppers. You can toss that into a salad. I also like to just snack on it dip it in a little yogurt or fresh cream. And, if you are going to cook them, let's say, make a roasted bell pepper, you're going to lose a little bit of the Vitamin C but not all that much."

As if you needed another reason to eat your broccoli, broccoli has 143 mg of Vitamin C. Cianciulli loves broccoli raw. In fact, she takes the stems, which a lot of people throw away. You get a double whammy. And she shaves them off and makes broccoli slaw.

"When you cook broccoli, you don't want to boil it to death in water because you're going to lose most of the vitamins and nutrients. For me, what I like to do actually is roast broccoli. It really condenses the flavor and the nutrients don't end up being poured down the sink in the water," says Cianciulli.

"One of my favorite ingredients is raw kale. It's like the new little black dress. Kale has 160mg of Vitamin C for just two cups," says Cianciulli, "Kale is also high in Vitamin K, it's high in potassium, it's also high in Vitamin A and fiber and has all these antioxidants. It's really, really truly a super food."

Put it in salad. It's also really great just chopped up and sautéed really quickly. You don't need to cook kale to death. One thing people may not realize is that Kale actually softens when you massage it. So you massage it with vinegar, let's say or vinaigrette. And the leaves then, begin to soften and get a little bit more supple. That makes it a little more palatable and not as rough when you eat it. It's just delicious and absorbs the flavor.

"So next time you're at the Farmer's Market and feel a cold coming on, remember to look beyond the orange and eat your veggies," says Cianciulli.

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