Vegetable of the Month: Carrot
Carrots are an excellent source of Vitamin A, which is necessary for healthy eyesight, skin, growth, and also aids our bodies in resisting infection.
Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.
Varieties
There are many varieties of carrots, but the variety typically found in supermarkets is from 7–9 inches in length and 3/4–1-1/2 inches in diameter. Carrots are usually sold packaged in plastic bags. Baby carrots were once longer carrots that have been peeled, trimmed to 1-1/2–2 inches in length and packaged. True baby carrots are removed from the ground early and actually look like miniature carrots.
Selection
Carrots are available and in season all year long. Look for well shaped carrots. Pick carrots that are deep orange in color. More beta carotene is present in carrots that have a darker orange color. Avoid carrots that are crackled, shriveled, soft, or wilted.
Storage
Carrots are best stored between 32–50 degrees in the crisper section of the refrigerator. If you buy carrots with the green tops still on, break off the tops and rinse, place in a plastic bag and store as described above. Storing them in the refrigerator will preserve their flavor, texture, and the beta carotene content. Do not store them with fruits. Fruits produce ethylene gas as they ripen. This gas will decrease the storage life of the carrots as well as other vegetables. This is why it is best to store fruits and vegetables separately.
Preparation
Although carrots lose some of their vitamins when peeled, dishes prepared with peeled carrots taste fresher and better. Cook carrots in a small amount of water until they are tender, or save time and cook them in the microwave. Season with dill, tarragon, ginger, honey, brown sugar, parsley, lemon or orange juice.
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Cooked Carrots
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Serving Size 1/2 cup (78g)
Amount Per Serving
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% Daily Value
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Calories 25
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Calories from Fat 0g
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Total Fat 0g
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0%
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Saturated Fat 0g
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0%
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Cholesterol 0mg
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0%
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Sodium 45mg
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2%
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Total Carbohydrate 6g
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2%
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Dietary Fiber 2g
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8%
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Sugars 3g
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Protein 1g
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Vitamin A
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270%
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Vitamin C
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4%
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Calcium
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2%
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Iron
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2%
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* Percent Daily Values are based on a 2,000 calorie diet.
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Raw Carrots
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Serving Size 1/2 cup (64g)
Amount Per Serving
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% Daily Value
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Calories 25
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Calories from Fat 0g
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Total Fat 0g
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0%
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Saturated Fat 0g
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0%
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Cholesterol 0mg
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0%
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Sodium 45mg
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2%
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Total Carbohydrate 6g
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2%
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Dietary Fiber 2g
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7%
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Sugars 3g
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Protein 1g
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Vitamin A
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150%
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Vitamin C
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6%
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Calcium
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2%
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Iron
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2%
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* Percent Daily Values are based on a 2,000 calorie diet.
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Recipes
Gingered Carrots
Makes 4 servings.
Ingredients
1 pound carrots
1 Tbsp. margarine
2 Tbsp. brown sugar
1/2 cup apple juice
2 Tbsp. fresh ginger, or ½ Tbsp. dried ginger
1/4 tsp. cumin
1 tsp. white pepper
A pinch of salt
Cook carrots in boiling water for 3 minutes or until tender, cool. In a sauce pan melt margarine and sugar until it begins to boil. Reduce heat, cook for 5 minutes to caramelize. Add apple juice and bring to a boil. Cook until sauce is reduced to a light syrup. Add carrots, ginger and cumin. Cook on medium heat until glazed. Add salt and pepper.
Nutrient analysis per serving: Calories 118, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 179 mg, Carbohydrates 22 g, Fiber 4 g, Protein 1.4 g.
Protein 4% Carbohydrates 73% Fat 23%
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