Nibble on This! It’s All In The Color

by Nan Sprouse, MSN, FNP-BC

It’s all in the color! Beta carotene is a powerful antioxidant that protects the body from cellular damage caused by harmful free radicals. Its many benefits include:


  • Supporting the reproductive system
  • Enhancing the immune system
  • Decreasing the risk of osteoporosis


This is the season to add lots of beta carotene to your diet. The fall is full of color and many of the fruits and vegetables are chock full of this super antioxidant. Browse the produce section of the supermarket to find your daily dose of beta carotene in sweet potatoes, pumpkin, spinach, collard greens, kale, carrots, turnip greens and winter squash. Remember, the richer the color, the more nutrients!

Curried Mustard Greens and Garbanzo Beans with Sweet Potatoes
(Serves 4)

Ingredients :
2 medium sweet potatoes, peeled and sliced thin
1 medium onion, cut in half and sliced thin

3 medium cloves garlic, sliced
1 TBS + 1/4 cup chicken or vegetable broth
1/2 tsp curry powder
1/4 tsp turmeric
1 bunch mustard greens, stems removed, chopped
1 15 oz can diced tomatoes
1 15 oz can garbanzo beans, drained
3 TBS extra virgin olive oil
salt and white pepper to taste

Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly (about 5-10 minutes).

While steaming potatoes, slice onion and garlic. Heat 1 tbs. broth in 12 inch skillet. Saute onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Stir occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.

Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

Nan Sprouse, MSN, FNP-BC, received her Bachelor of Science in Nursing degree at University of Tennessee, Knoxville and her Master of Science in Nursing degree from Carson Newman College. She is a certified Family Nurse Practitioner with specific research in women’s health. Nan is working toward a fellowship in Anti-Aging and Regenerative Medicine.

For more information about the Forum Health Knoxville’s approach to wellness, call 865-675-9355 or get in touch with us.