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What's Your Carrot IQ? By Dana Jacobi, AICR
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Cabbage Carrot-Pineapple Salad Carrot Cake With Orange-Cream Cheese Frosting Kimberlee's "Customized" Carrot & Spinach Pâté Pan-Fried Potatoes Sweet-And-Sour Beans And Carrots
Carrot Tips Look for firm, bright orange carrots with smooth skin and no roots. Avoid limp specimens and those with black tops. Medium-size, tapered carrots are sweeter and more flavorful than small ones and are more tender than big, thick carrots. Clip the greens before storing and they'll last for weeks in the crisper drawer of your refrigerator. Remember that most of the nutrients and fiber found in carrots lie close to the surface, so a gentle scrubbing should be enough to clean them. Source: AICR
Getting The Most From Your Carrots Add a little fat. Beta-carotene needs a small amount of fat to make the trip through your intestinal wall and into your body, says John Erdman, Ph.D., Director of the Division of Nutritional Sciences at the University of Illinois in Urbana. So the next time you're serving carrot sticks, you may want to accompany them with a small amount of a dip such as ranch dressing. Eat them cooked. While many foods are more nutritious raw than cooked, carrots benefit from a little cooking. The reason is that carrots have a lot of dietary fiber -- over 2 grams in one carrot -- which traps the beta-carotene, says Dr. Erdman. Cooking carrots helps free beta-carotene from the fiber cells, making it easier for your body to absorb. Save the nutrients. One problem with cooking carrots is that some of the nutrients escape into the cooking water, says Carol Boushey, R.D., Ph.D., Assistant Professor of Food and Nutrition at Southern Illinois University in Carbondale. To get nutrients into your body instead of pouring them down the sink, try reusing the cooking water -- in a sauce, for example, or for moistening mashed potatoes. Enjoy some juice. Another way to release more of the beta-carotene from carrots is to make a carrot cocktail. Processing carrots in a blender breaks apart the fibers, allowing the beta-carotene to get out, says Dr. Erdman. Trim them well. When you buy carrots with the greenery still on them, it's important to trim it off before storing them. Otherwise, those pretty, leafy tops will act like nutrient vampires, sucking out the vitamins and moisture before you eat the carrots. Food Alert: Orange and yellow are attractive colors for autumn leaves, but not at all pleasing when it's your own skin that's making the change. People who enjoy their carrots a bit too much may experience a colorful condition called carotenosis, in which the skin turns a faint orange hue. Doctors tell stories of frantic parents rushing to the hospital because they think their children are jaundiced, when in fact they just ate a lot of baby-food carrots. "Children are particularly prone to it because parents will give them puréed carrots or squash or sweet potatoes, usually in a number of servings," says John Erdman, Ph.D. Carotenosis is harmless, Dr. Erdman says. It's also easy to remedy. Stop eating carrots, and within a day or two your skin color should return to normal. Source: Prevention's New Foods For Healing, ©1998 by Rodale Press, Inc.
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The vitamin A in carrots benefits more than your eyesight.
It may also help you stay mentally sharp. (Without sufficient vitamin A, mice in clinical
studies were unable to learn and remember properly.) To test your mental acuity, see if
you can answer these carrot questions:
The first carrots, which grew wild in Afghanistan, India and
China, came in a rainbow of colors, including white, yellow, red, burgundy and purple.
Eventually brought to Europe, the orange ones we know today were first cultivated in the
Netherlands in the 1700s. Today, the “Beta Sweet,” a hybrid created in Texas, is
dark purple on the outside and brilliant orange inside. (The orange color reflects the
super-enriched presence of carotenoids, a family of antioxidants present in all carrots
and believed to fight cancer and bolster immunity.) It doesn't matter how you serve them, carrots are standouts in appetizers, soups, salads, main dishes, side dishes, beverages, garnishes and even desserts. You can bake them, roast them, grill, steam, boil or juice them -- or simply serve them raw and crunchy. Carrots are one of our favorite sources of beta-carotene and its carotenoid cousins, which are linked to a host of health benefits, including reduced incidence of some cancers. Research indicates that these benefits occur when carotenoids are consumed as part of the diet, not in the form of pills. And carrots provide a wide range of these phytochemicals, not to mention vitamins, minerals and dietary fiber. Carrots are sensational when combined with mint in a Moroccan salad. Cut carrots into fine strips and toss with a mixture of olive oil, lemon juice, minced garlic, cumin, cinnamon, chopped fresh mint, strips of orange zest and small amounts of salt, pepper, confectioners' sugar and cayenne pepper. Chill before serving and garnish with mint leaves. Oven-roasted carrots and sweet potatoes are delicious with roasted chicken or turkey. Peel and cut the vegetables into 1-inch chunks and put in a roasting pan that has been sprayed with vegetable spray. Toss with chicken or vegetable stock seasoned with salt, pepper and mace. Roast at 500 degrees for about 25 minutes (tossing twice) or until tender. Or, stir-fry thin strips of carrot and yellow squash with snow peas cut diagonally in 1-inch strips in olive oil seasoned with salt and freshly ground pepper for a colorful side dish. AICR "Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's Stopping Cancer Before It Starts.
CARROT AND APPLE SOUP 1 Tbsp. canola oil Heat oil in medium Dutch oven or large saucepan
over medium-high until hot. Sauté onion and leek until onion is translucent, 4 minutes.
CARROT CAKE BREAD 1 cup rolled oats Heat oven to 350 degrees. Lightly spray the bottom only of a 9x5 loaf pan with non-stick cooking spray. Combine oats with milk, mix well and set aside. In a large bowl, combine flour, sugar, baking powder, baking soda, cinnamon and salt. Mix well. Stir in carrots and raisins. Combine oat mixture with pineapple (including juice), egg whites, vegetable oil and vanilla. Mix well. Add to mixture of dry ingredients and mix just until dry ingredients are moistened. Pour into prepared pan. Bake 60 to 75 minutes or until wooden pick inserted into center comes out clean and crust is golden brown. Cool 10 minutes in pan. Remove from pan and cool completely on wire rack. Makes 12 (1-Slice) Servings. Note: You can also bake this bread in an 8- x 8- x 2-inch square baking dish or pan. Be sure to cut into 12 squares for equivalent nutritional analysis. Per (1 Slice/Square) Serving: 261 Cal; 6 g Total Fat (1 g Sat Fat); 47 g Carb; Trace of Cholesterol; 237 mg Sodium; 6 g protein; 4 g Dietary Fiber; 287 mg Potassium; 108 mg Calcium. Exchanges: 2-1/2 Starch; 1/2 Fruit; 1 Fat.
ROASTED WINTER
VEGETABLES 1-3/4 cups butternut squash cut into 1-1/2" pieces *If desired, replace the Marsala with more chicken broth. Hint: Experiment with roasting your favorite vegetables. Roasting brings out the natural sweetness in the vegetables by caramelizing their sugars. Preheat the oven to 375°F. Line a 13- x 9-inch baking dish with foil and coat with nonstick cooking spray. In a large bowl, combine the squash, parsnips, carrots, and shallots. Drizzle with the oil. Toss well to coat. Transfer to the prepared baking dish. Bake, turning the vegetables every 10 minutes, for 20 to 25 minutes, or until soft and tender. In a large nonstick skillet, combine the Marsala or apple cider, broth, and mustard. Mix well. Add the vegetables. Cook over medium heat for 5 minutes, or until the liquid is syrupy. Season with the salt and pepper. Makes 4 Servings. Per Serving: 174 Cal; 3 g Total Fat; 32 g Carb; 00 mg Cholesterol; 144 mg Sodium; 7 g Dietary Fiber; 3 g Protein. Exchanges: 1 Starch; 4 Veg; 1/2 Fat.
CARROT SOUFFLÉ 2 pounds carrots, sliced Doc's Notes: Carrots are high in Vitamin C, beta carotene, and potassium. They are also a good source of fiber. Preheat oven to 350°F. Coat an oblong baking dish with nonstick cooking spray and set aside. Cook carrots in a small amount of water or in the microwave until very soft; drain well. In a mixing bowl, beat carrots. Add sugar, egg whites, and eggs. Mix together flour and baking powder and add to carrot mixture, blending well. Add margarine and vanilla. Transfer to prepared baking dish and bake for 1 hour. Makes 8 Servings. Per Serving: 176 Cal; 6 g Total Fat (1 g Sat Fat); 80 mg Cholesterol; 219 mg Sodium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 2 Veg; 1 Starch (Other Carb); 1 Fat.
KIMBERLEE'S
"CUSTOMIZED" CARROT & SPINACH PÂTÉ 1 cup (10 ounces) frozen chopped spinach, thawed and drained Combine ingredients thoroughly and refrigerate at least 1 hour. Flavors marry better if pâté is made ahead. Refrigerate at least 1 to 3 hours. Makes 20 (2 Tablespoon) Servings. Per (2-Tablespoon) Serving: 25 Cal; 00 g Total/Sat Fat; 3 g
Carb; 2 mg Cholesterol; 104 mg Sodium; 4 g Protein; <1 g Dietary Fiber; 47 mg Calcium.
Exchanges: 1 Veg. CABBAGE-CARROT-PINEAPPLE
SALAD 2 cups cabbage, finely shredded Combine all the ingredients and serve. Makes 6 Servings. Per Serving: 77 Cal; Trace Fat; 19 g Carb; 00 mg Cholesterol;
22 mg Sodium; 1 g Protein; 3 g Dietary Fiber. Exchanges: 1 Fruit;
CINNAMON CARROT COINS 3 cups thinly sliced carrots In a medium saucepan, combine the carrots and orange juice. Cover and cook over medium-low heat, stirring once or twice, for 6 to 8 minutes, or until the carrots are crisp-tender. Add the butter and cinnamon. Cook for 1 minute, stirring to coat. Season to taste with the pepper. Makes 4 Servings. Per Serving: 64 Cal; 2 g Total Fat (1 g Sat Fat); 12 g Carb; 4 mg Cholesterol; 65 mg Sodium; 4 g Dietary Fiber; 1 g Protein; 222 mg Potasssium. Exchanges: 2 Veg.
SWEET-AND-SOUR
BEANS AND CARROTS 1 cup chopped carrots In a saucepan, cook the chopped carrot, covered, in a small amount of boiling salted water until nearly tender, about 10 minutes. Add cut green beans and return to boiling. Cover and cook until the vegetables are tender, about 5 minutes more; drain well. Meanwhile, in a skillet cook bacon until crisp; drain, reserving 1 tablespoon drippings. Crumble bacon and set aside. Cook sliced onion in reserved drippings over medium heat until tender, but not brown. Add sliced apple, vinegar, sugar, and salt. Cover and cook just until apples are tender, 3 to 4 minutes. Add cooked beans and carrots; heat through. Sprinkle with the bacon. Makes 6 Servings. Per Serving: 89 Cal; 2 g Total Fat (1 g Sat Fat); 17 g Carb; 3 mg Cholesterol; 219 mg Sodium; 2 g Protein; 248 mg Potassium. Exchanges: 3 Veg.
ZUCCHINI WITH BABY
CARROTS 2 medium zucchini Cut zucchini crosswise into 1/2-inch thick diagonal slices. Set aside. Combine carrots and remaining 5 ingredients in a large nonstick skillet; bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally. Add zucchini; cover and cook 3 to 4 minutes or utnil vegetables are crisp-tender, stirring occasionally. Makes 5 (1-cup) Servings. Per Serving: 37 Cal; Trace of Fat; 8 g Carb; 00 mg Cholesterol; 61 mg Sodium; 2 g Protein; 2 g Dietary Fiber; 31 mg Calcium. Exchanges: 1-1/2 Veg.
CARROT DIP 1 package (8-ounces) fat-free cream cheese, softened In a small bowl, mix cream cheese and mayonnaise until smooth. Stir in carrots, onions, Worcestershire sauce and garlic powder. Chill for at least 1 hour. To make a lettuce serving bowl, hollow out the head of lettuce, keeping the core at the bottom intact and removing enough interior leaves so that a 1-inch shell remains. Add dip; serve with vegetables or crackers. Yield: 1-3/4 cups. Per (2 Tbsp) Serving w/o vegetables or crackers: 26 Cal; Trace Fat; 3 g Carb; 00 mg Choesterol; 211 mg Sodium; 2 g Protein. Exchanges: FREE! (Dip only). PAN-FRIED POTATOES
AND CARROTS Vegetable cooking spray Coat a large nonstick skillet with cooking spray; add margarine. Place skillet over medium-high heat until margarine melts. Add potato and remaining ingredients; toss. Cover; reduce heat, and cook 25 minutes or until vegetables are tender, stirring occasionally. Serve immediately. Makes 4 (1-cup) Servings. Per (1-cup) Serving: 150 Cal; 2 g Total Fat (00 g Sat Fat): 30 g Carb; 00 mg Cholesterol; 203 mg Sodium; 4 g Protein; 5 g Ditary Fiber. Exchanges: 1-1/2 Starch; 3/4 Veg.
CARROT-PINEAPPLE-BRAN
MUFFINS 1-3/4 cups all-purpose flour Combine first 5 ingredients in a large bowl. Make a well in center of mixture, and set aside. Combine milk and next 3 ingredients, stirring well. Stir in cereal; let stand 5 minutes. Place carrot and water in a small saucepan. Cover and bring to a boil; reduce heat, and cook 1 to 2 minutes or until carrot is tender. Drain and set aside. Add cereal mixture to flour mixture; add carrot, and stir just until dry ingredients are moistened. Spoon batter evenly into muffin pans coated with cooking spray, filling two-thirds full. Bake at 350°F for 20 to 22 minutes or until golden. Remove muffins from pans immediately; cool on wire racks. Makes 18 Muffins. Per Muffin: 88 Cal; 2 g Total Fat (Trace Sat Fat); 16 g Carb; 12 mg Cholesterol; 109 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch.
CARROT CAKE WITH
2 cups flour Preheat oven to 325°F. Spray a 9-inch square baking pan with nonstick cooking spray. In a medium bowl, combine the flour, cinnamon, baking soda, salt, ginger, cloves, and nutmeg; set aside. In a large bowl, combine the applesauce, brown sugar, orange juice, oil, whole egg, and egg white, whisking until well combined. Stir in the carrots, raisins, pineapple, and vanilla. Fold in the flour mixture. Scrape the batter into the prepared pan and smooth the top. Bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack for 10 minutes. Turn the cake out onto the rack to cool completely. Meanwhile, make the orange-cream cheese frosting. Place the cooled cake on a plate, spread the frosting on top, and serve. Makes 12 Servings. Hint: For a whimsical garnish, top each piece of cake with a carrot curl (made with a vegetable peeler) and a mint sprig. Per Serving: 258 Cal; 7 g Total Fat (2 g Sat Fat); 44 g Carb; 23 mg Cholesterol; 337 mg Sodium; 5 g Protein. Exchanges: 3 Starch; 2 Fat. ORANGE-CREAM CHEESE FROSTING 4 ounces reduced-fat (Neufchatel) cream cheese, at room In a small bowl, with an electric mixer, beat the reduced-fat and nonfat cream cheeses until smooth. At low speed, beat in the yogurt, confectioners' sugar, and vanilla until smooth and well blended.
CARROTS WITH CHARACTER 1 pound fresh carrots, peeled and sliced Put carrots in a medium saucepan and cover with water. Cook, covered, 8 to 10 minutes or until tender. Drain well. Put drained carrots back in the saucepan. Add cherries, maple syrup, butter and spices; to coat carrots with all ingredients. (It is not necessary to thaw cherries before combining with carrots). Cook over medium heat, stirring occasionally, until mixture is hot and bubbly. Makes 6 (1/2 cup) Servings. Per Serving: 89 Cal; 2 g Total Fat; 17 g Carb; 00 mg
Cholesterol; 66 mg Sodium; 3 g Fiber. Exchanges: 1/2 Starch; 1-1/2 Veg;
CARROT RISOTTO 1 Tbsp unsalted butter or olive oil Heat oil in a small Dutch oven or large, heavy saucepan, over medium-high heat. Sauté onion and carrots, stirring often with a wooden spoon, until the carrots are soft and dry, about 10 minutes. Stir in the rice and cook 1 minute. Add the sherry or vegetable broth and cook 1 to 2 minutes, or until the liquid has almost entirely evaporated. Add the hot chicken broth, 1/2 cup at a time, stirring until the broth is almost entirely absorbed before making the next addition. Reduce the heat to medium if necessary, to keep the vegetables from browning. After about 20 minutes, when the rice is al dente (to a firm state) and the spoon makes a clear path through the risotto, stir in the cheese. Season to taste with freshly ground pepper and serve immediately. Makes 4 Servings. Per Serving: 197 Cal; 4 g Total Fat; 33 g Carb; 1 mg Cholesterol; 743 mg Sodium; 5 g Protein. Exchanges: 2 Starch/Bread; 1/2 Veg; 1/2 Fat.
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