CARROTS

A familiar root vegetable in cuisines worldwide, carrots were first grown more than 3000 years ago in the vicinity of Afghanistan.

This herbaceous, biennial belongs to the parsley family (Apiaceae) and has a crunchy taproot that is usually bright orange, though cultivars can be yellow, red, purple or pink.

Preparing:

cut off the leaves, rinse and gently scrub them with a vegetable brush. no need to peel organic carrots.

Storing:

cut off all but an inch of the greens, and store in the fridge crisper up to two weeks or more. Wrap the carrots dry in 100% cotton kitchen towels and store it in a container and refrigerate.

Preserving:

To freeze carrots Cut others into thin slices, 1/4-inch cubes or lengthwise strips. Water blanch small whole carrots 3 minutes diced or sliced 2 minutes and lengthwise strips 2 minutes. Cool promptly, drain and package, leaving 1/2-inch headspace. Seal and freeze.

Uses:

Carrots can be eaten raw or shredded, sliced or diced or julienned, as a snack, toss then in a salad, slaws, stir fries, can make juices and baked goods such a carrot cake or muffins

Nutritional Value: (3/4 cup)

CALORIES: 41.

FIBER 2.8 G. VITAMIN K 13%.

FOLATE 11% VITAMIN C 8%.

VITAMIN A 93 %. VITAMIN B6 11%.

NIACIN 7% POTASSIUM 7%

Health Benefits:

Support healthy vision.
Nourishes skin.
Powerful antioxidants.
Boosts heart health
Help prevent cancer
Regulate blood sugar

Recipes

CURRIED ROASTED CARROT HUMUS

INGREDIENTS

• 2 medium carrots, sliced

• 1½ teaspoons onion powder

• 1½ teaspoons curry powder

• 1 clove garlic, minced

• 1 15-ounce can of chickpeas, rinsed and drained

• 3 tablespoons lime juice

• Sea salt and freshly ground black pepper, to taste

• 1 tablespoon finely chopped fresh cilantro

INSTRUCTIONS

1. In a skillet bring the first four ingredients (through garlic) and ¼ cup water to simmering. Cook, covered, over medium-low 10 minutes or until carrots are tender.

2. Transfer the carrot mixture to a blender or food processor. Add chickpeas and lime juice. Cover and blend or process until smooth—season with salt and pepper. Add cilantro; cover and pulse until just combined.

3. Chill, covered, until ready to serve.

PERFECT VEGAN CARROT CAKE

INGREDIENTS

• 1½ cups unsweetened plant milk, such as almond, soy, cashew, or rice

• 4½ ounces pitted whole dates, chopped

• ¾ cup raisins, divided

• ½ cup sliced ripe banana

• 1 teaspoon pure vanilla extract (or seeds from 1 vanilla bean)

• 1¾ cups regular rolled oats

• 2 teaspoons baking powder

• 2 teaspoons ground cinnamon

• 1 teaspoon baking soda

• 1 teaspoon ground nutmeg

• Pinch of ground cloves

• 1½ cups finely shredded carrots

• ½ cup chopped walnuts (optional)

• 1 cup Vanilla Bean Frosting (optional)

INSTRUCTIONS

1. Combine the plant milk, dates, ¼ cup of raisins, banana, and vanilla in a medium bowl. Let stand for 15 minutes or until the dates are softened.

2. Preheat the oven to 350°F. Line an 8-inch square baking pan with parchment paper (or use a silicone baking pan).

3. Place the oats n a blender. Cover and blend until a powder forms. Transfer to a large bowl. Stir in the baking powder, cinnamon, baking soda, nutmeg, and cloves.

4. Transfer the date mixture to the blender. Cover and blend until smooth. Add the date mixture to the oat mixture in a bowl; stir just until combined. Fold in the remaining ½ cup of raisins, the carrots, and walnuts (if using).

5. Spread the batter into the prepared baking pan. Bake for 40 to 45 minutes or until golden. Cool in the pan for 10 minutes. Remove from the pan; cool on a wire rack. Spread the cake with Vanilla Frosting (if using).

ROASTED GLAZED CARROTS

Step 1: Preparing and Roasting Carrots

• 16 medium carrots • 3 tbsp brown sugar ( or Coconut Sugar ) • 1 tbsp butter, melted* (or Vegan Butter ) • 1 tbsp grapeseed oil • 1/2 tsp freshly ground black pepper • 1/4 tsp sea salt • 1/2 tsp salt (to finish)

Method

Preheat the oven to 425°F (220°C). Take the carrots and cut them into long diagonal strips. To do this, first cut the carrots in half lengthwise and then lay them down on the flat side so that the carrots are stable when you slice them. Also, try to cut them all roughly the same size so they cook evenly during roasting. Transfer the carrots to a large bowl. Add the brown sugar, melted butter and oil and toss to coat evenly. Add the salt and pepper and toss again. *Note: Use a non-dairy butter such as Earth Balance for plant-based. Place the carrots onto a parchment-lined baking tray. Roast the carrots for approximately 12 to 15 minutes, taking them out of the oven to toss halfway through the roasting process. Once caramelized and just cooked through, serve immediately, sprinkling with a bit of grey salt, if desired.