Carrots Not Just for Rabbits, Fresh Recipes
Growing up we were always told “Eat your carrots, they are good for you”!! But how did the carrot get such a great reputation? Carrots can be found in supermarket year-round. They are a versatile vegetable and commonly eaten raw, steamed, boiled, roasted and as an ingredient in many soups and stews. They can be bought fresh, frozen, canned or even pickled.
Carrots can be served in a wide variety of ways;
- Shredded into coleslaw, or in salads and wraps,
- Carrots are sweet and a great ingredient in cakes and muffins.
- Carrot sticks or baby carrots make for a great snack and yummy with dips
- Carrots are a popular vegetable to juice because of their sweet mild flavor.
Carrots really are GOOD FOR YOU! Eating them raw or steamed provides the most nutritional value. Carrots are rich in vitamin A and an excellent source of vitamin A, providing 210% of the average adult’s needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.
The antioxidant beta-carotene gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion. Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.
Research states that an increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.
Here are some great ways to incorporate carrots into your daily diet.
- 2 tablespoons canola oil
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- ½ teaspoon salt
- 2 pounds carrots (10-12 medium) cut into ¼-inch diagonal slices
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons lime juice
- Position rack in lower third of oven; preheat to 450ºF.
- Combine oil, chili powder, cumin and salt in a medium bowl. Add carrots and toss well to coat. Spread out on a rimmed baking sheet. Roast the carrots, stirring once, until tender and golden, 20 to 25 minutes.
- Toss the carrots with cilantro and lime juice. Serve immediately.
Serves 4. Each serving contains Calories 161, Fat 8 g, Cholesterol 0mg, Carbohydrates 23g, Sugars 0g, Protein 2g, Fiber 7g, Sodium 455mg, Potassium 750 mg.
Carrot Salad with Lemon
- 1 tablespoon lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ small clove garlic, minced
- ⅛ teaspoon salt
- Freshly ground pepper, to taste
- 1 cup shredded carrots
- 1 ½ tablespoons chopped fresh dill
- 1 tablespoon chopped scallion
- Whisk lemon juice, oil, garlic, salt and pepper to taste in a medium bowl.
- Add carrots, dill and scallion; toss to coat.
Serves 2. Each serving Calories 90, Fat 7g, Carbohydrates 6g, Added Sugars 0g, Protein 1g, Fiber 2g, Sodium 184 mg, Potassium 198.
Shaved Zucchini and Carrot Salad
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- ¼ teaspoon sugar
- 2 cups thinly shaved carrot
- 2 cups thinly shaved zucchini
- ¼ cup thinly sliced red onion
- ¼ cup loosely packed fresh flat-leaf parsley
- 2 tablespoons torn mint leaves
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- Combine first 4 ingredients in a medium bowl, stirring well with a whisk.
- Add carrot, zucchini, and onion; toss. Sprinkle with herbs, salt, and pepper; toss.
Serves 2. Each serving contains Calories 68, Fat 4.8 g, Protein 1 g, Carbohydrate 6.2 g, Fiber 1.6 g, Cholesterol 0.0 mg, Iron 0.5 mg, Sodium 131 mg, Calcium 25 mg.
Carrot Cake Pancakes
- 1 ¼ cup all-purpose flour
- ¼ cup chopped walnuts, toasted
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
- ⅛ teaspoon freshly ground nutmeg
- Dash of ground cloves
- Dash of ground ginger
- ¼ cup brown sugar
- ¾ cup low-fat buttermilk
- 1 tablespoon canola oil
- 1 ½ teaspoons vanilla extract
- 2 large eggs, lightly beaten
- 2 cups finely grated carrot (about 1 pound)
- Cooking spray
- 3 tablespoons butter, softened
- 2 tablespoons honey
- Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 7 ingredients (through ginger) in a large bowl, stirring with a whisk. Combine ¼ cup brown sugar and next 4 ingredients (through eggs); add sugar mixture to flour mixture, stirring just until moist. Fold in 2 cups carrot.
- Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon 4 (¼ cup) batter mounds onto pan, spreading with a spatula. Cook for 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 minute or until bottoms are lightly browned. Repeat procedure twice with remaining batter. Combine butter and honey in a small bowl; serve with pancakes.
Serves 6. Each serving contains Calories 315, Fat 13.3 g, Protein 7.8 g, Carbohydrate 41.6 g, Fiber 2.2 g, Cholesterol 78 mg, Iron 2.3 mg, Sodium 381 mg, Calcium 177 mg.
Carrot Orange Juice
- 1 medium yellow tomato, cut into wedges
- 1 medium orange, peeled and quartered
- 1 medium apple, cut into eighths
- 4 large carrots, peeled
- Ice cubes (optional)
- Working in this order, process tomato, orange, apple and carrots through a juicer according to the manufacturer’s directions. (No juicer? See Below)
- Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.
No juicer? No problem. Try this DIY version of blended and strained juice instead.
- Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied.
- Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth.
- Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.
Serves 2. Each serving contains Calories 11, Fat 1g, Cholesterol 0g, Carbohydrates 24g, Added Sugars 0g, Protein 2g, Fiber 1g, Sodium 38g, Potassium 434 mg.