Carrots always rank high on any veggie-oriented greatest hits list—most popular to grow in the garden; best for weight loss; favorite veggie to eat raw; healthiest snack on the run; and so on. If there was a lifetime achievement award in the produce world, they’d be a serious contender. Carrots are pleasantly crisp, sweet and bright tasting—a colorful feast for the eye, too. When you think about it though, these familiar faces mainly assume a supporting role on the plate—as healthy lunchbox sides; crunchy dip scoopers; building blocks for deeply-flavored soup; adds-in to a leafy salad. As directors of our personal mealtime productions, we rarely cast carrots in the starring role. More’s the pity as they’re capable of delivering a flavorful line in the spotlight.
In fact, armed with the sweetest, fresh-picked carrots in hand, there’s no more satisfying script to follow than a simple root soup, supported by a mellow leek or two and a dollop of creme fraiche. Likewise, a few toasted spices are the only props needed for a flavorful Indian-inspired carrot sauté. Roasting fans will appreciate the bold concentrating of flavors achieved by a cast of oil-dressed root slices during a short stint in a hot oven. And after you toss them together for an improvised salad, you’ll marvel at how shredded carrots with just a handful of salty olives and chopped cilantro can garner such rave reviews. Yet they can, and do. With classically cultivated, unassuming ease.
Flavor aside, carrots are loaded with nutritional potential, too—phytonutrient beta-carotene (a rich source for Vitamin A), plus lots of Vitamin C, K, potassium and dietary fiber. Beta-carotene has long been touted for its cardiovascular health benefits and anti-cancer protection. Plus Mom always told us to eat carrots for our eyesight, and current research shows she wasn’t too far off. Studies have shown a link between carrot consumption and lower rates of glaucoma. Much has also been written about Okinawans, and their astounding longevity. These folks reach 100 years of age in numbers four to five times that of Americans while enjoying physical and mental agility typical of much younger people. While the mechanism at work is still unclear, one thing is certain, Okinawans consume a diet rich in certain foods, among them yellow-orange vegetables—notably, carrots.
Perhaps we should grant carrots those starring roles more often. They’re clearly great for our health. And our taste buds will be entertained, too.
Recipes for the Week:
Quick Tips:
Stir-fry carrots and broccoli pieces in a skillet over medium-high heat Add some minced garlic and ginger root after a minute or so. Cook until vegetables are barely tender. Toss some spinach leaves plus a few splashes of soy sauce, rice vinegar and water into the pan. Serve over cooked spaghetti noodles or brown rice.
Mash a few strawberries and add to herbal iced tea or mix into softened vanilla ice cream and sandwich between two store-bought cookies (like the lemon or ginger Cookie Thins from TJ’s). Lay the stuffed cookies on a baking sheet and place in the freezer for at least half-an-hour before serving.
Roast cubes of fennel bulb and carrot knobs at 400 degrees (toss the vegetables with a bit of olive oil, salt and pepper first). Add a few sprigs of fresh thyme to the pan (if you have it) and cover loosely with foil. Roast for 20 minutes, then remove foil and continue cooking uncovered, until vegetables are tender. Serve on a bed of spinach, lightly dressed with olive oil and vinegar, with shaved onion and toasted pepitas (raw pumpkin seeds).
Sauté zucchini slices in olive oil with minced garlic until barely soft and just turning brown. Toss with cooked pasta, a generous squeeze of lemon juice and shaved Parmesan cheese. Add a few torn kalamata olives or some fresh parsley if you like.
Another great sauté: chopped chard (stems and leaves) with garlic, minced onion, black mustard seeds and cumin seeds. When leaves and stems are tender fold in cooled, cooked brown rice (leftovers are perfect) and salt to taste. A squeeze of lemon on top would be nice, too.
Check out our new “This Week’s Bag” page for a delivery list plus storage tips.
