Quick and Healthy Carrot Recipes
Carrots can be shredded, chopped, juiced or cooked whole. They are delicious roasted, boiled, steamed, stir-fried, grilled, and they team up beautifully with almost any vegetable companion. Carrots boost the nutritional value of soups, stews, salads and are indispensable in the stockpot.
Nutritional Value andHealth Benefits of Carrots
As the name implies, carrots are brimming with beta carotene. Beta carotene is a substance that is converted to Vitamin A in the human body. A 1/2 cup serving of cooked carrots contains four times the recommended daily intake of Vitamin A in the form of protective beta carotene.
Beta carotene is also a powerful antioxidant effective in fighting against some forms of cancer, especially lung cancer. Current research suggests that it may also protect against stroke, and heart disease. Research also shows that the beta carotene in vegetables supplies this protection, not vitamin supplements. So eat your carrots.
Nutrition Facts
1/2 cup cooked
- Calories 35
- Protein .86 grams
- Carbohydrates 8.19 grams
- Dietary Fiber 2 grams
- Calcium 24.18 mg
- Iron .47 mg
- Phosphorus 23.4
- Vitamin A 19,152 IU
- Vitamin C 1.79
Preparation and Serving Carrots
Use a vegetable brush to remove every speck of soil from carrots. Peel if desired. Raw carrots are naturally sweet, but lightly cooked carrots are even sweeter. Carrots are one of those vegetables that loses very little nutritional value during cooking. In fact, some nutrients in slightly cooked carrots are more available to the body than raw carrots. Cooking actually breaks down the tough cellular wall of carrots making some nutrients more useable to the body.
Home Preservation
Canned carrots must be processed in a pressure canner. Do not can in a water bath canner. Make sure you have the correct caning equipment. To can carrots safely follow these simple instructions;
- Select small carrots, preferably 1 to 1 1/4 inch in diameter. Large carrots are often too fibrous. Wash, peel and rewash carrots. Slice or dice.
- Hot Pack:Cover carrots with water and bring to a boil. Simmer 5 minutes. Pack into hot jars, leaving 1-inch head space. Add 1/2 teaspoon salt to pints; 1 teaspoon to quarts, if desired.
- Fill jars to 1 inch from top with boiling water.
- Remove air bubbles. Wipe jar rims. Adjust two piece lids and process.
- Process in a dial gauge pressure canner at 11 pounds pressure or in a weighted gauge pressure canner at 10 pounds pressure: pints for 25 minutes and quarts for 30 minutes.
To freeze carrots they must be blanched. Blanching (scalding vegetables in boiling water or steam for a short time) is a must for almost all vegetables to be frozen. Blanching slows or stops enzyme action which can cause loss of flavor, color and texture.
- Select young, tender, medium length carrots. Remove tops, wash and peel.
- Leave small carrots whole. Cut others into thin slices, 1/4-inch cubes or lengthwise strips.
- Water blanch small whole carrots for 5 minutes, diced or sliced 2 minutes and lengthwise strips 2 minutes.
- Cool promptly in ice water for 5 minutes, drain and package leaving 1/2- inch head space. Seal in zip closure freezer bags and freeze. For detailed instructions on blanching see Beans.
Flavor Enhancements
The flavor of cooked carrots is enhanced by herbs. Use spearmint, marjoram, a small bay leaf, thyme, grated ginger root, chopped chives, dill or parsley. To sweeten carrots, use honey, maple syrup or a sprinkle of sugar.
