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The Flavorful Carrot
Carrots are some of the best things you can munch. In the American diet, carrots are the leading source of beta-carotene, which the body converts into the active form of vitamin A as needed. Vitamin A is important for its role in promoting vision, bone growth, reproduction, cell division and cell differentiation.
Carrots are also a good source of fiber. One-half cup of steamed carrot slices contains 35 calories, 9610mcg of beta-carotene, 2-1/2 grams of fiber, 5-1/2mg of vitamin C and 250mg of potassium.
Nutritionally, eating carrots raw is fine, but cooking them until they are crisp-tender makes the nutrients more available. This is because carrots have a tough cellular wall that is difficult for the digestive system to break down.
Carrots should not be stored near apples, pears or other ethylene gas producing produce, as this gas will cause carrots to develop a bitter flavor.
Carrots are a wonderful addition to comfort foods such as soups and stews, stuffing, meatloaf, casseroles or salads. For an easy flavorful dish, try adding lemon juice, honey, orange juice, a bit of brown sugar or dried fruits to steamed carrots.
Tip: If you eat carrots and tomatoes together, the lycopene in the tomatoes will enhance the body's absorption and utilization of beta-carotene.
Notable Notes:
Eating too many carrots can cause the skin to turn yellow because of their rich orange-yellow pigment, but this condition is completely harmless. The skin will return to normal within a few weeks after reducing carrot consumption.
Carrots contain more sugar than any other vegetable, with the exception of beets. Mature carrots are often sweeter than young carrots with the sweetest part of the carrot being closest to the outer layers.
Carotenoids, the yellow and orange pigments found in fruits and vegetables are named after carrots, the vegetable in which they were first identified.
Recipes:
Carrot-Pumpkin Muffins
Ingredients:
1-1/2 cup whole wheat flour
1-1/2 teaspoon pumpkin pie spice
1 teaspoon baking soda
1/2 teaspoon baking powder
1 egg or 1/4-cup fat free liquid egg substitute
1 cup canned pumpkin
3/4 cup honey
2 tablespoons applesauce
1 tablespoon olive oil
1 cup shredded carrots
Directions
Preheat the oven to 350-degrees. Coat a 12-cup muffin pan with cooking spray.
In a large bowl, mix the flour, pumpkin pie spice, baking soda and baking powder.
In a medium bowl, which the egg, pumpkin, honey, applesauce and oil until smooth. Add to the flour mixture and stir just until combined. Do not over-mix. Fold in the carrots. Spoon into the pan.
Bake for 20 to 25 minutes or until a toothpick inserted in the center comes out almost clean. Remove from the pan and cool on a rack.
Recipe makes 12 servings.
Nutritional information per serving:
Calories: 145
Protein: 3g
Carbohydrates: 31g
Fat: 2g
Saturated Fat: 0
Cholesterol: 18mg
Fiber: 3g
Sodium: 93mg
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Indian Carrot Soup
Vitamin-rich and inexpensive, carrots star in this rich and spicy soup without the addition of any cream. This soup can be made with winter squash, such as butternut, acorn or hubbard, in place of the carrots.
Ingredients:
Nonstick cooking spray
1 small onion, chopped
1 tablespoon minced fresh ginger
1 teaspoon olive oil
1-1/2 teaspoons curry powder
1/2 teaspoon ground cumin
2 cans (about 14 ounces each) fat free reduced-sodium chicken broth, divided
1 pound peeled baby carrots
1 tablespoon sugar
1/4 teaspoon ground cinnamon
Pinch ground red pepper
2 teaspoons fresh lime juice
3 tablespoons chopped cilantro
1/4 cup plain nonfat yogurt
Directions:
Spray large saucepan with cooking spray; heat over medium heat. Add onion and ginger; reduce heat to low. Cover; cook three to four minutes or until onion is transparent and crisp-tender, stirring occasionally. Add olive oil; cook and stir, uncovered, three to four minutes or until onion just turns golden. Add curry powder and cumin; cook and stir 30 seconds or until fragrant. Add one can chicken broth and carrots; bring to a boil over high heat. Reduce heat to low; simmer, covered 15 minutes or until carrots are tender.
Ladle carrot mixture into food processor; process until smooth. Return to saucepan; stir in remaining one can chicken broth, sugar, cinnamon and red pepper; bring to a boil over medium heat. Remove from heat; stir in lime juice. Ladle into bowls; sprinkle with cilantro. Top each serving with 1-tablespoon yogurt if desired.
Recipe makes four servings.
Nutritional information per serving:
Calories: 99
Total Fat: 2g
Saturated Fat: trace
Protein: 3g
Carbohydrate: 17g
Cholesterol: trace
Sodium: 77mg
Fiber: 1g
Dietary Exchanges: 1/2 Starch/Bread, 3 Vegetable, 1 Fat
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Honeyed Carrot Coins
Ingredients:
1-1/2 cups sliced carrots
1/2 cup apple juice
1 tablespoon honey
1 teaspoon grated lemon peel
1 teaspoon butter or margarine
1/4 teaspoon salt, optional
Directions:
In a small saucepan, combine carrots and apple juice. Cover and cook over medium heat for ten minutes or until tender. Stir in remaining ingredients. Serve with a slotted spoon.
Recipe makes two servings.
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Garlic Carrots
Ingredients:
1 pound baby carrots
Two garlic cloves
2 tablespoons olive oil
1/4 cup hot water
1/2 teaspoon salt
1/4 teaspoon dried thyme
Dash pepper
Directions:
In a skillet, saute carrots and garlic in oil for five minutes. Add water, salt, thyme and pepper. Bring to a boil. Reduce heat; cover and cook for eight to twelve minutes or until carrots are tender.
Recipe makes six servings.
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Candied Carrots
Ingredients:
2 pounds peeled baby carrots
1/4 cup plus 2-tablespoons sugar
3 tablespoons olive oil
Juice of one-half a lemon
Directions:
In saucepan filled with boiling water, cook carrots until tender, 12 to 15 minutes. Drain and return to pan. Add sugar, oil and juice. Partially cover and cook over low heat, stirring gently once or twice so as not to damage the carrots, until evenly glazed, 1-1/4 to 1-1/2 hour. Serve hot.
Recipe makes eight servings.
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Roasted Carrots
Ingredients:
1 package (16 ounces) baby carrots
1 small onion, cut into thin wedges
1-1/2 teaspoons olive oil
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Directions:
Preheat oven to 450-degrees.
Coat 13 x 9-inch baking dish with vegetable oil spray.
In baking dish, toss together carrots, onion and oil. Spread to make a single layer. Roast, stirring occasionally, 20 to 25 minutes, or until carrots are lightly browned and just tender. Add parsley, salt and pepper and toss to coat.
Recipe makes two servings.
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Carrot-Apple Bake
Ingredients:
2 pounds carrots, sliced
1-1/2 cups water, divided
2 tablespoons sugar
3 medium-size Red Delicious apples, peeled and diced
2 tablespoons brown sugar
2 tablespoons butter or margarine
1 teaspoon ground cinnamon
1/8 teaspoon salt
1/4 teaspoon ground nutmeg
Directions:
Cook carrot, 1-cup water, and 2-tablespoons sugar, covered, in a medium saucepan over medium heat 12 to 15 minutes or until tender. Drain and mash.
Cook apple, remaining 1/2-cup water and brown sugar, covered in saucepan eight minutes or until tender. Drain; mash.
Stir together carrot mixture, apple mixture, 1-tablespoon butter, cinnamon and salt; spoon into a greased 1-quart baking dish. Sprinkle with nutmeg; dot with remaining 1-tablespoon butter.
Bake, covered, at 400-degrees for 30 minutes.
Recipe makes four servings.
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See also:
Good Eats: Carrots
Beneficial Bytes: Carrots
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