5. Carrots (January)

carrots

What they are:

Carrots are root vegetables that belong to the same family as parsley, celery, parsnips, fennel, caraway, cumin and dill. They are most commonly orange, but they come in yellow, white, purple and even red varieties. While most people know them for their eye-vision benefits due to their high beta-carotene concentration, they have many other health benefits as well. A recent 10-year study came out that shows that consuming deep orange fruits and vegetables, especially carrots, significantly reduces one’s risk of cardiovascular disease.

Nutrition:

    • Carrots are best known for their beta-carotene content, a carotenoid found to reduce the risk of glaucoma and cataracts

    • Excellent source of vitamin A and very good source of biotin, vitamin K, dietary fiber, potassium, molybdenum, vitamin B6 and vitamin C

    • Filled with antioxidants

How to cook carrots:

    • Cut off green leafy stems, and wash

    • If not organically grown, peel the outer skin of the carrot

    • Boil, steam, sauté, bake, shred into a slaw or eat raw with hummus

    • Sauté chopped onions, carrots and celery in olive oil until soft; add them to chicken broth and add noodles, chicken, salt, pepper and dill for a delicious chicken noodle soup

Fun Facts:

    • Despite what you see in cartoons, wild rabbits do not eat carrots

    • Carrots were originally grown as medicine and not food

    • The name carrot derives from the Greek word “karaton” whose first three letters “kar” signify anything with a horn-like shape.

    • On average, U.S. adults consume about 1 cup of fresh, frozen or canned carrots per week

Recipes for Home

Chili Roasted Carrots**

Orange Glazed Carrots*

Perfectly Cooked Carrots

Moroccan Carrot Dip with Pita Chips

*School cafeteria item.

**Recipe card also available at County Market in Sherman, Illinois, during January 2017.

Orange Glazed Carrots

3 1/4 cups frozen sliced carrots

1 Tbsp + 2 tsp butter, melted

2 Tbsp + 2 tsp sugar

2 ½ Tbsp frozen orange juice concentrate

Dash ground nutmeg, optional

1 tsp cornstarch

3 Tbsp + 1 tsp cold water

Thaw sliced carrots in refrigerator.

In medium saucepan, mix together melted butter, sugar, orange juice concentrate, and nutmeg. Separately, whisk together cornstarch and cold water. Stir into saucepan ingredients. Heat to simmer on medium-low heat, stirring constantly.

Stir thawed carrots gently into sauce. Continue to heat until carrots are heated through, minimum of 140°F.

Serves 5

Perfectly Cooked Carrots

Makes: 4 servings

1 pound carrots, peeled and thinly sliced on an angle

1 1/2 tablespoons extra virgin olive oil, plus more for drizzling

1 clove garlic, crushed

In small saucepan, combine carrots, 1 1/2 tbsp. extra virgin olive oil, and garlic over low heat. Cover and cook, stirring occasionally, until tender, 15 minutes. Discard garlic; season. Drizzle with move extra virgin olive oil.

Recipe by Rachael Ray

Moroccan Carrot Dip with Pita Chips

Dip:

3 tablespoons extra virgin olive oil

2 pounds carrots (about 12), peeled and sliced ¼ inch thick

Salt

Pepper

2 garlic cloves, minced

¾ teaspoon ground coriander

¾ teaspoon ground cumin

¾ teaspoon ground ginger

⅛ teaspoon chili powder

⅛ teaspoon ground cinnamon

⅓ cup water

1 tablespoon white wine vinegar

1 tablespoon minced fresh cilantro

Whole-Wheat Pita Chips:

4 (8-inch) whole wheat pita breads, cut into 6 wedges

Olive oil spray

1 teaspoon salt

Step 1: Heat 1 tablespoon of the oil in a large saucepan over medium-high heat until shimmering. Add the carrots and 1/2 teaspoon salt and cook until they begin to soften, 5 to 7 minutes. Stir in the garlic, coriander, cumin, ginger, chili powder and cinnamon and cook until fragrant, about 30 seconds. Add the water and bring to a simmer. Cover, reduce the heat to low, and cook, stirring occasionally, until the carrots are tender, 15 to 20 minutes.

Step 2: Off the heat, mash the carrots with a potato masher, leaving a few coarse pieces for texture. Stir in the remaining 2 tablespoons oil and vinegar. Transfer to a bowl, cover, and refrigerate until the dip is chilled, about 30 minutes. Season with salt and pepper to taste and sprinkle with the cilantro before serving. The dip can be refrigerated in an airtight container for up to 2 days. Season with additional vinegar, salt and pepper to taste and sprinkle with the cilantro before serving.

Pita Chips:

Step 1: Adjust the oven racks to the upper-middle and lower-middle positions and heat the oven to 350 degrees. Spread the pita wedges, smooth-side down, over 2 rimmed baking sheets. Spray the top of each chip with oil and then sprinkle with the salt.

Step 2: Bake the chips until they begin to crisp and brown lightly, 8 to 10 minutes. Flip the chips over so their smooth side is facing up and continue to bake until the chips are fully toasted, 8 to 10 minutes longer. Remove the baking sheets from the oven and let cool before serving.