Written by Klair Urbin

Love Fall Veggies? You Bet(a-Carotene) We Do! 

Have you been patiently awaiting the season of pumpkin spice? Do you find a tray roasted root veggies as comforting as a warm blanket? Follow these tips and recipes to get help you get the most out of fall veggies as we focus on our October nutrient super star… Beta-Carotene! 

Vitamin A-Okay 😊  

Beta carotene is made into vitamin A in the body. 

Benefits of vitamin A include:  

  • Eye site 
  • Memory and cognitive function 
  • Skin 

Roast up a tray! 

Line a tray with foil. Prick medium sweet potatoes with a fork and roast whole at 425 for 45-55 minutes.   

Canned, Frozen, Fresh 

Whichever form you choose, all varieties of carrots contain over 100% of your daily vitamin A per ½ serving! Make sure to choose low sodium options.  

Check out your frozen section for new varieties of frozen veggies like squash cubes or veggie spirals made of sweet potatoes! 


(All Recipes Serve Two) 

Pumpkin spice smoothie 

  • 2 Bananas, frozen 
  • 1 cup Canned pumpkin 
  • 1 cup Milk of choice 
  • ¼ tsp. Cinnamon or pumpkin spice blend 

Blend all ingredients until smooth.  


Sweet Potato Pie Overnight Oats 

  • 1 roast sweet potato (see instructions above) 
  • 2/3 cup rolled oatmeal 
  • 1 cup milk of choice 
  • 2 tsp sweetener of choice (brown sugar, maple syrup, honey) 
  • ¼ Cinnamon or pumpkin spice blend 
  • 2 tbsps. Chopped nuts 

Chop sweet potato into bite sized pieces. Stir all ingredients in a bowl, cover and refrigerate at least 4 hours. Serve warmed via stovetop or microwave, or chilled.  


Carrot and Red lentil soup 

  • 1 tbsp vegetable oil 
  • 1 small onion, chopped 
  • 2 cloves garlic, minced  
  • 1 tsp Coriander 
  • Ginger – 1 tsp fresh or ½ tsp dried 
  • 32 oz. Vegetable or other broth, low sodium 
  • 2 cups frozen or canned carrots, No Salt Added 
  • 1 1/2 cups red lentils 
  • 1 x 14.5 oz diced tomatoes, no salt added  
  • Optional – cilantro, lemon juice, non fat plain yogurt 

In large pot, sauté onion over medium heat until tender, 5-10 minutes. Add garlic, coriander, and ginger, and give a stir. Add the remaining ingredients. Bring to a boil and simmer 40 minutes. Stir occasionally throughout and add water as needed. Serve as a hearty stew or blend until silky smoothe. Top with cilantro, a squeeze of lemon, and a dollop of plain yogurt if desired.  


Chef’s note: This is a great dish to experiment on with herbs and spices!