Ready in just 30 minutes, this tasty dish is low in calories, but rich in heart-healthy nutrients, including beta-carotene, the compound that gives carrots their orange color. In a large study of older adults, those who consumed the most beta-carotene in their diet had a 45% lower risk for heart attack than those who ate the least.

In this recipe, carrots are paired with kale, another nutritional powerhouse known as “the queen of vegetables.” Serve with brown rice, couscous or your favorite pasta for an easy, colorful meal. This mildly spicy veggie mixture is also a delicious filling for crepes or pita bread.


1 pound carrots, peeled and sliced lengthwise, then sliced on the diagonal
8 ounces kale, washed, with tough stems removed, then chopped
2 tablespoons olive oil
1 small red onion, minced
1 jalapeño pepper, seeded and chopped
4 garlic cloves, crushed
Freshly ground black pepper
Salt and grated Parmesan cheese to taste (optional)

Preheat oven to 400.  Combine all ingredients except salt and Parmesan in a mixing bowl and mix well. Spread mixture in a 13 X 9 baking dish and bake for 20-25 minutes, stirring once. Season with salt and grated Parmesan if using, then enjoy. Serves four.  Adapted from and