Foods by Color: Carrots

Moms were right when they taught us that carrots are good for our eyes and they are delicious as well.  Carrots taste great raw, cooked, dipped, in soups, in salads, thinly sliced as “pasta,” in juices, smoothies and more.  Although we associate carrots with the color orange, not all carrots are orange and they come in a variety of colors.  My kids love “rainbow carrots” from the farmer’s market and I’m considering buying these colorful carrot seeds for our backyard.

CarrotsHealth Benefits

Carrots are known for their cancer-fighting properties.  They are high in carotenoids, including beta-carotene and alpha-carotene. .  High caratenoid intake has been associated with a decrease of up to 50 percent in bladder, cervix, prostate, colon, larynx and esophageal cancer.  Carrots are good for your eyes as they contain lutein and zeaxanthin, carotenoids that work together to protect eyes and prevent macular degeneration and cataracts.  Carrots contain calcium, potassium, magnesium, phosphorus, vitamin C, vitamin A and fiber.  Cooking carrots slightly changes the nutritional content of carrots and makes some of the nutrients more bioavailable.  Both raw and cooked carrots are good for your health.

Selection and Storing

Choose firm, smooth and crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots. When storing remove green tops and store in a plastic bag for up to two weeks.

Carrot Recipe Round-Up

14 Delicious Carrot Recipes

pasta with carrots risotto styleCarrot Pasta Risotto Style from Saveur

peach and carrot smoothiePeach and Carrot Smoothie from Little Dairy on the Prairie

shaved brussels sprout and carrot salad with cara cara and avocadoShaved Brussels Sprouts and Carrot Salad with Cara Cara, Avocado and Orange Tahini Dressing from Brooklyn Supper

carrot soupCarrot Soup with Garam Masala Cream from Ripe featured on KQED

middle eastern carrot tacosMiddle Easter Carrot Tacos from Big Girls Small Kitchen

roasted carrot turmeric soupRoasted Carrot & Sweet Potato Turmeric Soup from Love and Lemons

slow cooker chicken noodle soupSlow Cooker Chicken Noodle Soup from Cooking Classy

Morrocan carrot and chickpea saladMoroccan Carrot and Chickpea Salad from  101 Cookbooks

vegan carrot pastaVegan Carrot Pasta with a Creamy Zesty Garlic Sauce from Tales of a Kitchen

roasted carrots and fennelRoasted Carrots and Fennel from Williams-Sanoma

roasted carrot soupRoasted Carrot Soup from Food52

carrot chickpea taco fillingCarrot Chickpea Taco Filling from Around the Veggietable

kale carrot pesto crustless quicheCarrot, Kale and Pesto Crustless Quiche from Gaby’s Gluten Free

Carrot-Lemon RisottoCarrot Lemon Risotto from Martha Stewart

Eat more Carrots!

 {Sources: 150 Healthiest Foods on Earth by Jonny Bowden Photo Source: Lupen Grainne on Etsy}

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