Nutritional Cards | Carrots

Benefits:

• Good for Vision: Carrots are packed with beta-carotene, which your body turns into vitamin A. This vitamin helps keep your eyes healthy, especially in low light, and also supports your immune system and skin.
• Full of Antioxidants: Carrots have antioxidants like beta-carotene and lutein. These help protect your body’s cells from damage and may reduce long-term inflammation and stress.
• Aid Digestion: Carrots are high in fiber, which helps keep your digestive system working well. Fiber helps prevent constipation and keeps your gut healthy.
• Support Heart Health: The fiber, potassium, and antioxidants in carrots are good for your heart. They help lower blood pressure, reduce cholesterol, and lower the risk of heart problems.

How to Prepare:

• Raw: Peel and slice carrots into sticks or rounds for a crunchy, healthy snack. You can also dip them in hummus or your favorite dressing.
• Roasted: Cut carrots into chunks, toss them with olive oil, salt, and pepper, then roast them in the oven at 400°F (200°C) for about 20-25 minutes until tender and slightly caramelized.
• Steamed: Steam carrot slices or baby carrots until they’re soft but still slightly firm. This method helps retain most of the nutrients and brings out their natural sweetness.

Recipe

Ingredients:

• 1 lb (about 4-5 medium) carrots, peeled and cut into sticksor rounds
• 2 tbsp olive oil
• 2 tbsp honey
• 1 tsp ground cinnamon
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

• Preheat the oven to 400°F (200°C).
• Prepare the carrots: Peel the carrots and cut them into evenly-sized sticks or rounds, depending on your preference.
• Toss with seasonings: In a large bowl, toss the carrots with olive oil, honey, cinnamon, salt, and pepper. Make sure the carrots are well-coated.
• Roast the carrots: Spread the carrots in a single layer on a baking sheet. Roast for 20-25 minutes, flipping them halfway through, until they’re tender and lightly caramelized.
• You could also shred raw and toss with some raisins, honey, lemon juice and a touch of mayo and salt for a festive holiday salad.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics