All About Carrots

The crunchy, sweet carrot is one of the most popular and versatile root vegetables. Full of vitamins, minerals and fiber, carrots are a simple, healthy addition to any diet.

Carrots deserve their reputation as one of the healthiest foods you can eat. One cup of chopped raw carrot contains only 30 calories, and 3 grams of fiber, a whopping 421% DV of Vitamin A, as well as other vitamins such as Vitamins K and C, and Potassium.

However, carrots really stand out for their beta-carotene content. This antioxidant carotenoid gives carrots their vivid orange color. The body converts beta-carotene into vitamin A, important for eye health, a strong immune system and healthy skin and tissues. Just one medium carrot provides over 200% of your daily vitamin A needs.

The wide array of nutrients in carrots promote good health in many ways:

• Vision: Vitamin A protects eyesight and prevents night blindness.
• Immunity: Vitamin C, vitamin A and antioxidants boost immune function.
• Heart health: Potassium and folate support heart health and lower stroke risk.
• Cancer prevention: Falcarinol, a nutrient in carrots, exhibited anticancer properties in studies.
• Liver health: Carrot fiber removes toxins and waste from the liver and colon.
• Skin health: Vitamin A and antioxidants protect and nourish skin cells.
• Oral health: Carrots increase saliva and fight bacteria and cavities.

Look for firm, smooth carrots without cracks, bruises or mushy spots. Avoid giant carrots, which may be fibrous and dry. Carrot greens should be bright green and fresh, not wilted.

Trim greens before storing. Keep carrots in a perforated plastic bag in the fridge for 2-3 weeks. Peel and cut carrots increase perishability. You can also freeze cooked carrot dishes for 4-6 months.

Rinse and scrub fresh carrots well to remove dirt. Peel if desired, or simply scrub well if keeping skin on. Carrot skin contains fiber and nutrients. Slice, chop, grate or julienne carrots into your desired shape and size to cook.

To soften texture in cooked dishes, boil or steam carrots for 10 minutes until barely tender. They can also be microwaved 4-6 minutes with a bit of water.

• Roast: Toss carrot chunks or batons in oil, season, and roast at 425 degrees for 30 minutes until tender and caramelized.
• Sauté: Heat olive oil in pan. Add sliced or diced carrots and sauté over medium-high heat until lightly browned.
• Steam: Place carrot pieces in steamer basket over boiling water and steam for 7-10 minutes until tender-crisp.
• Bake: Add shredded carrots to quick breads, cakes, muffins and cookies.
• Grill: Toss carrot slices in oil and grill over high heat for 5-8 minutes, flipping once.
• Purée: Cook carrots until very soft. Blend with broth and cream for a smooth soup or side dish.
• Juice: Juice carrots with apples, ginger or other vegetables for a healthy, vitamin-rich drink.

Carrots are more than just a vegetable; they are a versatile and nutritious addition to your culinary repertoire. Whether you're snacking on raw carrot sticks, savoring a hearty bowl of carrot soup, or indulging in a slice of carrot cake, these vibrant orange roots offer a world of flavor and health benefits. So, the next time you reach for a bag of snacks or plan your dinner menu, don't forget to include carrots – the crunchy and colorful stars of the vegetable world!