Nutritional
Information:
This food is very low
in Saturated Fat and Cholesterol. It is also a good source of Vitamin
C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper,
and a very good source of Dietary Fiber, Vitamin A, Vitamin K and
Manganese.
Storage Information:
Carrot tops can be used
in soups or stews. If you are going to use the tops, do so fairly
quickly, as they do not store well. The carrots themselves, however,
store extremely well. Don’t wash them! Put them in a plastic
bag and store them in a temperature just above freezing. In your
refrigerator is fine if you have room. I have kept carrots all
winter and spring by this method. Simply check them periodically to
make sure they are dry and no condensation collects on the inside of
the bag.
(from An Endless
Harvest: Betty Levine)
Fun Food Facts:
A
single
carrot will supply all your vitamin A needs for the whole day.
Research has also shown that this vegetable has a protective effect
against ultraviolet light Chinese medical practitioners recommend
eating carrots to give your liver more energy.
Carrots
are good for naturally lowering cholesterol levels.
Simple From Scratch:
30
Minute Hearty Veggie Meal—with various spice combinations
NOTE: this can easily
be turned into a one-pot meal.
Scrub and chop: Any one
of, or a combination of: Carrots, potatoes, and squash (Sweet
potatoes and carrots, and squash and sweet potatoes, are particularly
delectable combinations.)
Boil in some water. (If
just carrots, save the water and boil your rice in it.)
When fork tender, drain
and set aside.
Heat in a
heavy-bottomed deep skillet:
Butter, margerine, or
any vegetable oil. (Note: the oil or combination of oils you choose
can really enhance the finish product: one of our favorites is
toasted sesame oil.)
Add: turmeric, cumin
powder, a little cayenne, ground coriander, sea salt
Or
Turmeric, coriander,
powdered ginger and cinnamon, and black pepper, sea salt
Or
Turmeric, coriander,
thyme, black pepper, garlic, sea salt
Or
Curry powder, cumin,
cinnamon, cayenne, sea salt
Etc. Variations are
endless.
Brown the spices
slightly and put in the carrots, potatoes, etc. Stir until nicely
coated with spices. Done!
With some yogurt, an
egg, or cheese on the side,--or of course, any bean dish-- this can
be a complete light meal.
Optional: While veggies
are boiling, chop an onion and sauté it in the oil. Yum!
Even
Better:
While carrots and
potatoes are boiling,
steam and throw in
some:
Broccoli, a couple
chopped apples (the Idareds and Jonagolds we got are both excellent);
cauliflower; cabbage, or anything green (i.e. greens, peas, string
beans, etc.-- even salad greens, if they are Heniz’s!) (Note:
you may want to add some nutmeg and/or more coriander to counter the
greens’ bitterness, if any.)
Adds a lot of nutrition
and uses more of your CSA veggies—still in half an hour.
As you see, the
variations are endless, and easy. Each vegetable will add its own
special character to the final product.
One-Pot Meal: throw in
some tofu or tempeh, and stir around with the veggies.
Other Recipes:
Cabbage
and Carrot Salad
Instructions:
1 green
cabbage, finely shredded
1 medium carrot, peeled and grated
1
teaspoon chopped fresh chives
1 teaspoon chopped fresh dill
1/2
teaspoon chopped fresh thyme
For the dressing:
1 tablespoon
fresh lemon juice
2 tablespoons wine vinegar
1/2 teaspoon dijon
mustard
1 clove garlic, peeled and crushed
1/3 cup olive
oil
Salt and pepper
Instructions:
Mix
together the lemon juice, mustard, garlic and vinegar and season to
taste with the salt and pepper
Braised Green Cabbage
with Onions, Carrots, and a Poached Egg
Adapted from All
About Braising, by Molly Stevens.
Ingredients:
1 medium head green
cabbage
1 large yellow onion, sliced
1 large carrot, sliced
into rounds
¼ cup vegetable stock, or water
¼ cup
extra virgin olive oil
Salt and black pepper to taste
1/8 tsp
crushed red pepper flakes
1 egg, poached
Instructions:
Preheat
the oven to 325 degrees.
Cut the cabbage into 8 wedges, and
trim away some of the woody core, leaving enough to hold each wedge
intact. Arrange the wedges in a 9 x 13 baking dish.
Scatter
the onion and carrot over the cabbage, and pour the stock and oil
over the whole mess. Season with salt, pepper, and the red pepper
flakes. Cover and cook the vegetables for 1 hour; then remove the
dish from the oven and gently turn the cabbage wedges. If the dish
seems at all dry, add a couple tablespoons of water. Cover the dish,
and return it to the oven to cook until the vegetables are very
tender, about an hour more.
When the cabbage is completely
tender, remove the foil over the baking dish, turn the oven up to 400
degrees, and continue cooking until the vegetables begin to brown
lightly on their edges, another 15 or so minutes.
Serve warm,
topped with a poached egg and sprinkled with salt and pepper.
Cabbage
Carrot & Onion Curry
Ingredients:
1/2 a
small Cabbage
3 medium Carrots
2 large
Onions
1 Tb Ghee (or butter or oil)
1/2 tps Cumin
1/4 tps Turmeric
1/4 tps Mustard
seeds
1/4 tps Chili powder
1/4 tps Coriander
1/4 tps Cinnamon
powder
Salt and
pepper to taste
Instructions:
Cut the cabbage into small pieces. Cut carrots into thin rounds and
put into a separate container. Peel onions and cut into small pieces.
In a medium-sized pan sauté the onion with ghee or butter or
oil. When onions feel soft, add mustard seeds. 30 seconds
after that add cumin powder, coriander powder, and turmeric powder.
Mix the spices.
Drop
carrots in pan and sauté. Cover for 5 minutes, then add
cabbage. Mix all the vegetables together. Add cinnamon powder,
salt, and chili powder. Cover for another 5 minutes. Stir to
make sure the spices aren’t sticking and cover the pan again.
Whisk in
the olive oil and set aside. Place the cabbage and carrots in a bowl.
Sprinkle the herbs on top and toss with the salad dressing when ready
to serve.
Turnip and Carrot Mash
Ingredients:
2 lbs carrots
2 lbs turnips or
rutabagas
cream or milk or veggie
broth
butter
salt and pepper
Instructions:
Boil carrots and turnip
separately. When done, mash each separately using as much cream or
broth or butter and seasonings to taste. Before serving, drain foam
and liquid from the bottom of the bowls and combine the two –
gently.
Mashed Potatoes with
Carrots, Turnips and Horseradish Recipe
Ingredients:
2-1/2
pounds potatoes
3 pounds turnips cut into 2-inch pieces
6 tbs
butter, softened
2 tbs horseradish cream or drained bottled
horseradish
1/4 cup grated carrots
2 to 4 tps sugar
1/2 cup
chopped fresh parsley
1 tsp pepper
Instructions:
In
a large sauce pan cover the potatoes with salted cold water in a
large pot and simmer, uncovered, until very tender, 20 to 30 minutes
(depending on size of potatoes). Drain potatoes in a colander and,
when just cool enough to handle, peel. Transfer potatoes to a bowl.
While potatoes are
cooking, In another pot cover turnips with salted cold water and
simmer, uncovered, until very tender, 10 to 20 minutes. Add the
carrots to the turnips after they have been cooking for 10 minutes.
Drain turnips and carrots in a colander and immediately add to warm
potatoes, then mash with butter and horseradish. Season with sugar
(to taste), salt, and pepper and stir in parsley.
Turnip-Carrot-Cabbage
Slaw
Ingredients:
1 cup shredded white
turnip
1 cup shredded carrots
2 cups finely shredded
cabbage
1/4 cups finely chopped onion
1/4 cups chopped
parsley
1/4 tsp. salt
1/8 tsp. pepper
3 tbsp. mayonnaise
Instructions:
Toss vegetables
together gently with a mixture of salt, pepper and mayonnaise until
are evenly coated. Chill, covered, in refrigerator until ready to
serve.
Carrot
Burgers
Ingredients:
10
Carrots, peeled and chopped
1/2 tps Basil
½ tps
Paprika
2 tbs Oil
1/2 tps Oregano
3 Garlic cloves,
minced
1/2 tps Parsley
3 Onions, cut into chunks
1/2 c
Tahini
2 Celery stalks, diced
3 tbs Peanut butter
2 Green
peppers, diced
2 tbs Cashew Butter (opt)
5 tbs Tamari
1/2
cup Wheat germ, bran or flour
1/2 tps Garlic powder (opt)
Instructions:
Preheat
Oven to 350. Place the carrots in a medium-sized Saucepan containing
3 or 4 inches of water; steam over medium heat for 15 minutes, till
soft. Drain and mash well using a Potato masher. In a large skillet,
heat the oil over medium heat; add the diced garlic, onions, celery,
and peppers; sauté for 7 minutes. Add the tamari, basil,
garlic powder, parsley, and oregano; sauté for 2 minutes more,
until vegetables are soft. In a large bowl, combine the carrots,
sautéed vegetables, tahini and peanut butter. Season to taste.
If the batter is too wet, add the wheat germ to make it hold
together. Form the mixture into patties, and place on an oiled Cookie
sheet. Bake for 10 to 12 minutes, until golden on top. Turn and bake
on the other side until golden brown.
Carrot
Cabbage Casserole
Ingredients:
4 cups green cabbage, sliced thin
4-6 carrots, sliced thin
2
onions, sliced
2 cups bread crumbs
1/4 cup sesame seeds
2
Tbsp. oil
1 tsp. salt
1/4 tsp. pepper
2 Tbsp. nutritional
yeast
Tofu
Sour Cream:
(You can
of course use regular sour cream if you prefer)
2 cups
firm tofu
1/4 cup oil
3 Tbsp. lemon juice
1/2 tsp. salt
1 tsp. sugar
Instructions:
Steam the carrot slices until crisp-tender. Heat the oil in a
large pan and add the onions, cooking for a few minutes. Then add
cabbage and cook for 10 minutes more. Remove from heat and stir in
the salt, pepper, and carrots.
Oil an 8" x 8" baking
pan. Blend the sour cream ingredients until smooth. Mix half the
tofu sour cream into the cabbage mixture. Add the nutritional yeast
to the remaining tofu mixture. Put this on top of the vegetables. Mix
crumbs and seeds and sprinkle on top of the casserole.
Bake
at 350 for 35-40 minutes until top is lightly browned.
Carrot-Apple
Hasty Pudding
Ingredients:
Carrots—trimmed
and chopped.
Apples—peeled and
cored.
Cooked Cous-cous
Honey
Vanilla extract
A little lemon
juice—optional
Directions:
Proportions: Apples and
carrots should be in about equal proportions, and they should be
about double the amount of cous-cous.
Cook cous-cous.
Place apples and
carrots in food processor, or grate by hand.
Add cous-cous, honey,
and vanilla to taste—whip til pudding –like consistency.
Optional: a little
black pepper; rosewater instead of vanilla.
Serve. Best warm.
Carrot, Tangelo and
Radish Salad
(Serves 6)
Ingredients:
1 lbs Carrots,
peeled & shredded
1 large Onion, cut
into bite-sized chunks
¾ cup
Radishes, thinly sliced
½ cup
Cilantro, chopped
3 tbs Olive oil
2 tbs Lemon juice
2 tbs Tangelo
juice
1 dash
Orange-blossom water
1 dash Cinnamon
Salt & pepper
Pita
wedges
Instructions:
Combine carrots,
tangelo, radishes & cilantro in a salad bowl. Whisk together the
olive oil, juices, water, cinnamon, salt & pepper & pour over
the salad. Cover & chill. Serve garnished with pita wedges.
Spiced
Carrot Dip
(Serves
4)
Ingredients:
1
onion
3
carrots, plus extra to garnish
Grated
zest and juice of two tangelos
1
tablespoon hot curry paste
2/3
cup yogurt
Handful
of fresh basil leaves
1-2
tablespoons fresh lemon juice, to taste
Red
Tabasco sauce, to taste
Salt
and black pepper
Instructions:
Finely
chop the onion. Peel and grate the carrots. Place the onion, carrots,
tangelo zest and juice, and curry paste in a small saucepan. Bring to
a boil, cover and simmer gently for 10 minutes, until tender.
Process the mixture in a blender or food processor until smooth. Let
cool completely. Stir in the yogurt, then tear the basil leaves
roughly into small pieces and stir them into the carrot mixture. Add
the lemon juice and Tabasco and season with salt and pepper. Serve
within a few hours at room temperature. Garnish with a grated carrot.
Crock-pot
Carrot Pudding
Ingredients:
Instructions:
Mix
together the cooked carrots, onion, salt, nutmeg, sugar, milk, and
beaten eggs. Pour into greased slow cooker; cover and cook on HIGH
for 3 to 4 hours.
Carrot
Soup with Tangelo and Tarragon
(Serves
4)
Ingredients:
1
Tbs butter
1
lb. carrots, peeled and chopped into small chunks
3/4
cup chopped onion
3
cups vegetable broth
1/2
cup juice from freshly squeezed tangelos
2
tsp chopped fresh tarragon
salt
and pepper
fresh
tarragon sprigs for garnish
Instructions:
Melt
butter in heavy pot over medium heat. Add the onion and the carrots
and sauté until onion is soft, 6-8 minutes. Add broth; cover
and bring to a boil. Reduce heat, uncover and simmer until carrots
are tender, about 10 minutes. Puree soup smooth with an immersion
blender or, working in batches, in your blender or food processor.
In pot,
stir in tangelo juice, and chopped tarragon. Simmer for 5 minutes
more to blend flavors. Season with salt and pepper and garnish with
tarragon sprigs.
Broccoli
and Tofu with Spicy Carrot Tangelo Sauce
Ingredients
1
lb. Tofu, firm
2 lb. Broccoli,
fresh or frozen
1 Spanish
Onion, medium size
3-4
Carrots, medium size
2 -3
Tangelos
2 tsp. Ginger,
ground
1/2 tsp. Cinnamon,
ground
1/2 tsp. Turmeric
powder
1/4 tsp. Cayenne
Pepper, ground or Hot Pepper Sauce (to taste)
Sauce
3/4 cup Tangelo Juice
2
Carrots, medium size
1/4 cup
Soy Sauce
2 tbsp. Corn
Starch
5 Dates,
pitted
Instructions:
Start cooking the rice.
Chunk the onion into 1/2 to 3/4 inch pieces and stir-fry them
until they are semi-translucent. Thinly slice the Carrots and
them to the pot. Separate and cut the Broccoli stems and florets
into bite size pieces and them to the mixture. Slice the Tofu into
3/8 inch cubes and add it. Mix the ingredients together and
sprinkle in the Ginger, Cinnamon, Turmeric and Cayenne Pepper and mix
again. Cook until tender.
While
they cook add the Juice and an equal volume of Carrots to the
blender. Add the Dates, Corn Starch and Soy Sauce and blend
with the cover on at high speed until the ingredients have a smooth
consistency.
Wash and peel
the tangelos, separate into sections and cut each section in
half.
Add the tangelos and the
sauce, use a half cup or so of water to rinse out the blender and add
the water to the pan. Mix and continue cooking for about 5 minutes,
until all of the flavors are blended.
Celeriac
and Carrots
(Serves
4-6)
Ingredients:
Instructions:
In
medium saucepan; combine water, oil, lemon juice, sugar, and salt.
Bring to a boil. Add carrots, and simmer for 3 min. gently stir in
celeriac. Make sure all veggies are coated. Cover, and simmer for
10-12 min.
Chilled Crème De
Crecy - from New Recipes from Moosewood Restaurant
Serves 4 to 6
A brilliantly orange
first course or summer luncheon soup.
2 tbs butter
1/3 cup chopped
scallion bulbs (white part only)
1 tsp grated fresh
ginger root (1/2 tsp powdered ginger)
½ tsp ground
cinnamon
4 medium carrots,
peeled and sliced
3 tbs gated orange peel
3 cups water
salt and black pepper
to taste
1 ½ cups orange
juice
½ cup heavy
cream
2 tsp fresh lemon juice
Gently sauté the
scallions, ginger, and cinnamon in butter for several minutes. Stir
in the carrots and the orange peel and sauté 3 – 4
minutes more. Add the water, salt, and pepper. Bring to a boil, then
reduce the heat and simmer covered until carrots are just tender.
Puree the carrot mixture with the orange juice, cream, and lemon
juice. Adjust salt and pepper to taste.
Chill several hours
before serving.
Middle Eastern Carrot
Salad - from New Recipes from Moosewood Restaurant
Serves 4 to 6
An easy, light and
refreshing salad, sparkling with lemon and mint. Maple syrup gives it
an interesting twist.
4 cups grated carrots
3 tbs fresh lemon juice
3 tbs vegetable oil
½ tsp ground
coriander seeds
¼ tsp salt
2 tsp chopped fresh
mint (1/2 tsp dried)
1 tbs chopped fresh
parsley
1 to 2 tsp honey,
sugar, or maple syrup
Mix all the ingredients
together and chill at least one hour before serving.
Some Tridoshic Salad
Combination (This means that it is beneficial with all three types of
doshas defined by ayurveda).
Lettuce, sprouts,
carrots, and beets
Lettuce, sprouts,
carrots, and spinach
Cucumber, sprouts,
carrots, and radish
Carrot Raisin Salad -
from The Ayurvedic Cookbook by Amadea Morningstar and Urmila Desai
Preparation time: 20
minutes
Serves: 4-5
5-6 large carrots (4
cups grated)
½ cup raisins
½ cup boiling
water
2 tbs rice vinegar
1 tbs dry dill weed
¼ tsp sea salt
1 tbs apple concentrate
¼ cup sunflower
oil
2 tbs mayonnaise (for
Vata only)
Pour the boiling water
over the raisins in a small heatproof bowl. Let soak for 10 minutes.
Go on to wash, peel and grate the carrots. (You do not have to peal
the carrots, but the dish will be sweater and less bitter if you do.)
Mix up the dressing in a small bowl, stirring the dill, salt and
apple concentrate into the vinegar before adding the oil. Drain the
raisins, discarding the water. Stir them into the salad. Add the
mayonnaise if you are serving an all Vata group. Otherwise serve the
mayonnaise on the side as a garnish for Vata.
Curried Parsnips and
Carrots - from The Ayurvedic Cookbook by Amadea Morningstar and
Urmila Desai
Preparation time: 25
minutes
Serves: 4-5
6 medium parsnips (11/2
pounds)
3 medium carrots (1/2
pound)
2 tbs sunflower oil or
ghee
1 tsp black mustard
seeds
1/8 tsp hing
½ tsp turmeric
¼ cup water
¼ - 1 cup plain
yogurt (the lesser amount for Pitta and Kapha)
¼ cup additional
water
½ tsp sea salt
¼ tsp cinnamon
½ tsp curry
powder, mild
1 tsp coriander powder
Shredded unsweetened
coconut as garnish
Fresh coriander leaves,
chopped, as garnish
Wash vegetables and
dice into ½ to 1-inch pieces. Heat oil or ghee in large
skillet; add mustard seeds and hing. When mustard seeds pop, add
turmeric, ¼ cup water, parsnips and carrots. Stir well. Cover
and cook on medium heat for 15 minutes. Add yogurt, rest of water,
and rest of spices. Cook another 5 minutes, covered, over low heat.
Garnish with coconut and fresh coriander leaves.
Comments: This goes
well with rice, barley, or cracked wheat. This recipe also makes a
good vegetable side dish, if you omit the yogurt and additional
water.
Curried Potato Patties
with Carrots - from The Ayurvedic Cookbook by Amadea Morningstar and
Urmila Desai
Preparation time: 1
hour
Serves: 8
6 large or 8 small red
potatoes
2 large carrots (2 cups
grated)
11/2 tbs sunflower oil
1 tbs black mustard
seeds
1 tbs curry powder
1 to 11/2 tsp sea salt
(to taste, the lesser amount for Kapha)
2/3 cup green onions,
finely chopped
½ cup fresh
coriander leaves, finely chopped (optional)
Put water in large pot
to boil for the potatoes. Wash the potatoes well and leave on their
skins. Put them in the water to boil until tender, about ½
hour. While they are cooking, wash and finely grate carrots. Wash and
finely chop the green onions. Put the oil in a large skillet and add
the mustard seeds. When they pop, add the grated carrot and cook just
long enough to wilt them slightly. Stir in the Curry powder and sea
salt. When the potatoes are done, drain them and let them cool enough
to handle them. Mash them well, with a fork or your hands, and stir
or mash in the rest of the ingredients, including the uncooked green
onion and coriander leaves. Form the mixture into patties and cook on
a skillet, browning them 1 – 2 minutes on each side. Serve hot.
Comments: This goes
well with Cucumber raita, and a vegetable side dish. Garnish with
extra ghee for Vata.
Carrot and Apple Juice
Need to use a lot of
carrots? Try this simple juice recipe. Juicing also makes nutrients
more easily to assimilate.
In your “Juiceman”or
other centrifugal juicer (one that removes the pulp), juice 5 medium
carrots and one to two apples.
Carrot and Ginger Juice
-from The Ayurvedic Cookbook by Amadea Morningstar and Urmila Desai
Preparation time: 15-20
minutes
Serves: 2
For this recipe, you
need a vegetable juicer.
8 large carrots
1-2 inches fresh ginger
root
Peel the ginger, wash
the carrots.
Put the carrots and
ginger through the juicer. Drink immediately if possible.
Comment: A beautiful
tonic for the liver, especially if it is sluggish or has been abused.
Best drunk on an empty stomach.
