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Carrots

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:

  • 4 large carrots, cooked and grated

  • 1 small onion, grated

  • 1/2 teaspoon salt

  • 1/4 teaspoon nutmeg

  • 1 tablespoon granulated sugar

  • 1 cup milk

  • 3 eggs, beaten


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:

  • 3/4 c Water

  • 1 tbs Olive; or vegetable oil

  • 2 tbs Lemon juice

  • 1 tbs Sugar

  • 1/2 tsp Salt

  • 3 Carrots; thinly sliced

  • 1 Celeriac; peeled and julienned


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.

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