Carrots info & recipes
Carrots are such a versatile and widely loved vegetable, with extensive health benefits. Carrots are a rich source of antioxidants, particularly beta-carotene (pro-vitamin A). The anti-oxidant compounds in carrots help to protect against cancer, cardiovascular disease, to regulate blood sugars, to promote the immune system, and also to benefit vision, especially night vision. Carrots additionally contain significant levels of fibre, vitamins C, B3, K and E, calcium, potassium, zinc, iron and phosphorus. Carrots are best stored in the coolest part of the refrigerator, either wrapped in paper towel or in a plastic bag, and away from fruits and vegetables that produce ethylene gas, such as apples, pears and potatoes, as this will cause carrots to become bitter. To prepare carrots simply cut off the stems and wash them just before eating. There is no need to peel carrots unless they are old, tough or not grown organically. It is necessary to peel conventionally grown carrots as almost all non-organic carrots are sprayed with pesticides and other chemicals.
RECIPES
MOIST CARROT AND HONEY CAKE
• 4 organic eggs
• 1 cup organic olive oil
• ¾ cup organic honey
• ¾ cup organic brown rice syrup
• 1 cup organic wholemeal flour*
• 1 cup organic unbleached white flour*
• 4 tsp aluminium-free baking powder
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 cup walnuts, roughly chopped
• 4 cups finely grated organic carrot, loosely packed
Mascarpone lemon icing: (optional)
• 250g mascarpone or cream cheese
• 60g organic butter
• 3 tbsp organic maple syrup
• 2 tbsp organic lemon juice
• 1 tsp finely grated organic lemon zest
*Flours can be substituted with spelt, or with brown rice flour for a gluten free cake.
Preheat oven to 175C. Beat eggs, olive oil, honey and rice syrup until well combined. Sift in flours, baking powder and spices, mix, and then stir in walnuts and carrots. Pour into a well greased 22cm springform cake tin. Bake for 1 hour and 10 minutes or longer, until a skewer comes out clean. Leave to cool in the tin.
To make the icing: blend all ingredients in a small food processor. When it has completely cooled cut cake in half horizontally, sandwich with 50% of the icing, and then spread the rest over the top of the cake.
Serves 12.
Carrot cupcakes: This recipe can also be used to make delicious cupcakes. Make recipe in the same manner, spoon into greased cupcake tins and bake at 180C for 20-25 minutes. Spread over icing when cooled. Makes approximately 20 cupcakes.
CARROT FRITTERS WITH YOGHURT DRESSING
• 150g organic plain flour or chickpea flour
• 1 tsp ground coriander
• 1 tsp ground cumin
• ½ tsp turmeric
• 1 tsp unrefined sea salt
• ½ cup sparkling or soda water
• 1 organic egg, lightly whisked
• 1 small red chilli, deseeded and finely chopped
• 1 cup finely grated organic carrot, tightly packed
• 6 shallots, finely chopped
• 3 tbsp finely chopped coriander leaves
• 3 tbsp organic coconut oil
• extra coriander leaves for serving
Yoghurt coriander dressing:
• 1 cup sheep’s milk yoghurt
• 1 tsp finely chopped coriander leaves
• 2 tbsp organic lime juice
• ½ tsp ground cumin
• 2 tbsp organic olive oil
• sea salt and pepper
Sift flour, spices and salt into a bowl. Stir in sparkling water and egg, mix well, and then add chilli, carrot and shallots. Heat oil in a frying pan over a medium-high heat. Add 2 tbsp of batter to the pan for each fritter, and cook for 2 minutes each side, or until golden brown. Drain on paper towels. For the yoghurt coriander dressing: simply mix all the ingredients together.
Sprinkle the carrot fritters with coriander leaves and serve with the dressing. These fritters are good with pan-fried or barbequed fish or lamb, or with a roasted pumpkin, green bean and mint leaf salad.
Serves 6.
SIMPLE CARROT SOUP FOR CHILDREN
• 1 tbsp organic butter
• 1 tbsp organic olive oil
• 1 onion, finely chopped
• 250g organic carrots
• 250g organic sweet potato (or pumpkin), peeled and chopped
• 3 cups organic vegetable stock
• 1 cup organic milk
• ½ cup organic cream
• pinch freshly grated nutmeg
• sea salt and pepper
Heat butter and oil in a large saucepan. Add onion and carrot, cover and cook gently without browning for 20 minutes, stirring occasionally. Add sweet potato and stock and simmer for 20-30 minutes, until vegetables are very soft. Puree soup and then return to a low heat, and add milk, cream, nutmeg, salt and pepper. Stir for a few minutes without boiling. Serve with buttery organic rye or wholemeal toast soldiers.
Serves 6.
OTHER IDEAS:
• To make a middle eastern carrot dip blend cooked carrots, olive oil, red wine vinegar or lemon juice, garlic, harissa, ground cumin, ground ginger, salt and pepper in a food processor. Decorate with cumin seeds and a swirl of olive oil.
• Roast carrots with thyme leaves, olive oil, honey, butter, salt and pepper.
• Carrot mash is a nice alternative to mashed potato. Puree together cooked carrots, olive oil or butter, lemon juice, cumin seeds, finely chopped parsley, a little honey, salt and pepper.
• Mix raw grated carrot and beetroot with a little tahini, lemon juice and currants, and roll up in flat bread with falafels and green leaves for a quick, healthy lunch.
• Juice carrots with beetroot and apple, or with pineapple and ginger.
• For carrot and zucchini muffins replace half the carrot in the above ‘Moist Carrot and Honey Cake’ recipe with zucchini (squeeze the grated zucchini to remove most of the liquid). Bake in muffin tins at 180C for 25 minutes and serve without the icing.
