Carrots
SUCH A BABY!
Did you know … most “baby” carrots were once longer carrots that have been trimmed to size? True baby carrots are removed from the ground early.
What’s the Story?
Carrots belong to a diverse group of vegetables called “taproots”. They are unique as they grow downward into the soil rather than upward towards the sun. Carrots come in many different shapes and sizes but the most popular colour is orange and the most popular size is seven to nine inches in length. Over forty different pigmented varieties are available that vary in the types of phytochemicals they contain. But the majority of cultivated carrots are usually orange, purple, yellow or white. They all fall within the two basic categories: eastern (Asiatic) carrots or western (carotene).
A Serving of Food Lore …
The cultivation of carrots dates back thousands of years. Native to central Asia and the Middle East, they soon spread throughout the Mediterranean region. India, China and Japan had established carrots as a food crop by the thirteenth century. In Europe, however, carrots did not gain favour until the Renaissance. During the seventeenth century, farmers started cultivating different varieties of carrots including the orange-coloured variety we know today.
Where Are Carrots Grown?
China is the largest producer of carrots, followed by the United States, Russia, France, England, Poland and Japan.
Why Should I Eat Carrots?
Carrots are an excellent source of carotenes, particularly beta-carotene. One cup (5oz/150g) of diced carrots provides roughly 686.3 per cent of the RDA for vitamin A. Carrots are also a good source of fibre, manganese, niacin, potassium, vitamin B6 and vitamin C.
Home Remedies
Long ago, Greeks used carrots to cure stomach ailments and Romans ate carrots to improve their love life. Carrots also have other traditional “roots”: during Rosh Hashanah, the Jewish New Year, for example, carrots are served in the shape of coins, as a symbol of future prosperity.
Throw Me a Lifesaver!
HEART DISEASE: Multiple studies examined the association between high-carotenoid diets and reduced risk of heart disease. One of those studies, reported over ten years ago in a leading journal, followed 1,300 elderly people who ate at least one serving of carrots and/or squash each day. The results showed that those who were on the carotenoid-rich diet had a 60 per cent reduction in their risk of heart attacks compared to those who ate less than one serving.
CANCER: High carotenoid intake has been linked with a 20 per cent decrease in postmenopausal breast cancer and up to a 50 per cent decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx and oesophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half. Precancerous colon lesions in animals given diets containing carrots or falcarinol (a natural phytochemical in carrots) were much smaller than those in the control animals, and far fewer lesions had progressed to become tumours.
Though a large population study called CAROT showed that smokers who ingest beta-carotene supplements were more prone to lung cancer, a study from the National Cancer Institute found that lung cancer occurrence was higher in men whose diets did not supply a healthy intake of alpha-carotene.
DIABETES: Human research suggests that eating foods rich in carotenoids, like carrots, may aid in making insulin more effective, thus improving blood-glucose control.
EMPHYSEMA: Animal research conducted at Kansas State University showed that diets rich in vitamin A reduced lung inflammation and the occurrence of emphysema.
VISION: Beta-carotene helps to protect vision, especially night vision. Beta-carotene’s powerful antioxidant actions help provide protection against macular degeneration and the development of cataracts, the leading cause of blindness in the elderly.
Tips on Using Carrots
SELECTION AND STORAGE:
• Carrots that are deep orange in colour contain the most beta-carotene.
• Avoid carrots that are cracked, shrivelled, soft or wilted.
• Carrots are best kept refrigerated in the crisper section, but don’t store them with fruits. Fruits produce ethylene gas as they ripen. This gas will decrease the storage life of the carrots.
PREPARATION AND SERVING SUGGESTIONS:
• Peeling carrots may make them look pretty but generally it is unnecessary. Besides, peeled carrots lose some of their vitamins.
• Steaming, braising, roasting and grilling are the preferred methods of preparing carrots. There is more nutrient loss when carrots are boiled. And though cooking carrots in a microwave may be a time-saver, there is a reduction in beta-carotene content when you do so.
• Season raw or cooked carrots with dill, tarragon, ginger, honey, brown sugar, parsley, lemon or orange juice.
by Chef J. Hugh McEvoy
Servings: 12 • Prep and cooking time: 60 minutes
This recipe contains seven powerhouse foods.
INGREDIENTS:
1lb/450g fresh baby carrots
1lb/450g fresh butternut squash, cubed
5oz/150g Vidalia onions, chopped
1¾ pints/1l low-sodium chicken stock
3 tablespoons olive oil
1 fresh garlic clove
12 cinnamon sticks
½ teaspoon fresh thyme
¼ teaspoon nutmeg, whole, grated
12 fresh peppermint leaves
1 teaspoon dried whole bay leaves
DIRECTIONS:
Preheat oven to 375°F/190°C. Roast carrots and squash until tender, approximately 20 minutes. In a large heavy saucepan, sauté onions and garlic in olive oil until translucent. Add squash, carrots, chicken stock, bay leaf and thyme. Bring to boil, reduce heat and simmer 15 minutes. Remove bay leaf and thyme. Using a food processor, blend until very smooth. Season to taste with salt and pepper. Serve in wide bowls. Garnish with single cinnamon stick, fresh grated nutmeg, and floating mint leaf.
BREAK IT DOWN …
Calories: 80; Total fat: 3g; Saturated fat: 2g; Cholesterol: 8mg; Sodium: 56mg; Total carbs: 12g; Fibre: 2g; Sugar: 4g; Protein: 3g.