WINTER SPECIAL CARROT FIESTA

Healthy & Delicious

The Carrot is a root vegetable, typically orange in colour, though purple, black, red, white, and yellow cultivars exist, all of which are domesticated forms of the wild carrot, Daucus carota, native to Europe and south-western Asia. Carrots are the richest source of beta-carotene. The human body turns beta-carotene into vitamin A. The name “carrot” comes from the French word “carotte.” Carrots originated in the Mediterranean. Originally, carrots were only used for medicinal purposes rather than as food. Ancient Greeks used carrots to treat stomach aches.

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Around the first century, Greek doctors used carrots as a stomach tonic. They were used as food during the 13th century in Europe. The vegetable is great for eyesight and your skin; it also boosts the immune system. Cooked carrots are better for you than raw. The fibre in carrots can help keep blood sugar levels under control. And they’re loaded with vitamin A and beta-carotene, which there’s evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.

Here are a few health benefits of Carrots:

1. Pectin is the main form of soluble fibre in carrots. Soluble fibres can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease.

2. Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6. 

Vitamin A: Carrots are rich in beta carotene, which your body converts into Vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function. Carrots offer many plant compounds, including carotenoids.

These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer. Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.

However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene.

The main plant compounds in Carrots are:

• Beta carotene: Orange carrots are very high in beta carotene.
• Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
• Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health.
• Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease.
• Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukaemia and other cancers.
• Anthocyanin’s: These are powerful antioxidants found in dark-coloured carrots.

Here are a few of my favourite Recipes with Carrots.

Recipe-1] HERBED CARROT AND PUMPKIN SOUP

Ingredients

Method

Carrots- 250 gms, peeled and roughly cut Yellow pumpkin- 100 gms, peeled and cubed Oil-2 tsp Butter-1 tsp Garlic- 1 tsp chopped Onions- 1 small chopped Celery-1 stalk chopped Salt and pepper to taste Veg stock/ water- 600 ml Fresh basil leaves- 4-5 no Mixed herbs-1/2 tsp Fresh cream-2 tbsp Cashew/ almond paste- 2 tsp Chilli flakes-1/2 tsp Maida- 2 tsp Fresh parsley- 1-2 sprigs for garnish.

1. Prepare all the ingredients for the soup recipe. 2. Heat oil and butter in a pan, saute the garlic, onions, and celery for a couple of mins. 3. Add in carrots, pumpkin, maida, salt, pepper, herbs, chilli flakes and saute for a couple of mins. 4. Add in veg stock/water, bring to a boil and simmer for 10-12 mins. 5. Cool, puree and strain the soup and bring it back to a boil, adjust the seasonings to taste and add some cashew/almond paste and some fresh cream as well before serving. Garnish the soup with fresh parsley.

Recipe-2] GAJAR-METHI- MATTAR KI SUBZI

Ingredients

Method

Carrots- 200gms, peeled and cut into small cubes Green peas- 150 gms, blanched Fresh methi leaves- 1 cup, roughly cut Fresh coriander -1 cup chopped Garlic-1 tsp chopped Oil-1 tsp Ghee-1 tsp Hing-1/4 tsp Ginger -1 tsp chopped Garlic- 1tsp chopped Green chillies-1 tsp chopped Salt to taste Tomato- 1 cup puree Turmeric powder-1/2 tsp Coriander powder-1 tsp Water-1/4 cup Sugar- 1 pinch.

1. Prepare all the ingredients for the subzi as listed. 2. Heat oil and ghee in a pan and saute the ginger, garlic, chillies, hing, add in the tomatoes and saute for 2 mins. 3. Add in the salt and powdered spices, carrots, peas and methi- coriander leaves. 4. Simmer for 10-12 mins, cover and cook and check for seasoning and spice as per taste. 5. Dish out the recipe into a serving plate and garnish with ginger juliennes and serve hot with phulkas / rotis.

Recipe-3] CHEFS SPECIAL CARROT SALAD

Ingredients

Method

Carrots- 150 gms, peeled and cut into strips Chickpeas- 1 cup boiled Assorted lettuce leaves-1 cup Salt to taste White pepper powder to taste Chili flakes- ½ tsp Mixed herbs-1/2 tsp Garlic- 1 tsp chopped Assorted capsicums- ½ cup shredded Dates- 2-3 chopped Walnuts- 2-3 tsp sliced Raisins- 2-3 tsp For the dressing: Olive oil- 2-3 tbsp. Mustard paste-1/2 tsp White wine- 2 tsp Honey- 2 tsp Salt and pepper to taste Fresh parsley- 1 tsp chopped For the garnish: Black / green olives/ cherry tomatoes/ parsley- as needed.

1. Prepare all the ingredients for the salad recipe as listed. 2. In a mixing bowl, combine the ingredients for the dressing and shake them all well. 3. If using crispy lettuce leaves like iceberg/ Lollorosso/ romaine, etc, keep the leaves in chilled water until being used. 4. Toss the body and dressing of the salad together in a mixing bowl and check the salad for seasoning. 5. Place the base on the serving plate, topped with the tossed salad and a variety of garnishes from nuts/seeds/ micro-greens, etc, to be used.

Recipe 4] NUTTY CARROT RICE

Ingredients

Method

Carrots- 150gms, peeled and cut into strips/ shreds Basmati rice- 1 cup soaked for 15 mins Oil-1 tsp Butter-1 tsp Cinnamon stick- 1 piece Cloves- 2-3 no Sliced onions- ¼ cup Salt to taste Veg stock/ water as needed Cumin powder-1/4 tsp Coriander powder-1 tsp Tofu- 1 cup cubed Raisins- 2-3 tbsp. Almond- 2-3 tsp sliced Cashews- 2-3 tsp sliced Saffron- 6- 8 strands Milk- ¼ cup Dates- 2-3 chopped Rose water-1-3 tsp For non-veg additions: Boiled cubed eggs/ saute sliced chicken breasts/ grilled prawns with lemon garlic butter sauce, etc.

1. Prepare all the ingredients for the rice preparation as listed above. 2. Heat oil and butter in a pan, saute the spices, add in the onions and saute until pink, add in the rice and salt, pepper, herbs, chilli flakes, spices to taste. 3. Add in double the quantity of water/veg stock, saffron and simmer, cover and cook the rice until almost done. 4. Add in the carrots and raisins, rose water, dates and nuts, and lightly mix it all well, cover and cook for another 6-8 mins, serve hot with add-ons as per choice in veg or non-veg.

Recipe- 5] STIR FRIED NUTRI RICH CARROTS

Ingredients

Method

Carrots- 150 gms, peeled and shredded White/purple cabbage- 1 cup Oil-1 tsp Butter-1 tsp Garlic- 1 tsp chopped Onion-1 small chopped Celery- 1 stalk, chopped Salt and pepper to taste Chilli flakes-1/4 tsp Mixed herbs- ¼ tsp Soya sauce-1 tsp Red chilli sauce- 2 tsp Green chilli sauce- 1 tsp Water-3-4 tbsp. Spring onion greens-1/2 cup chopped Tomato ketchup-2-3 tsp Raisins/ walnuts/ almonds/cashews- 2-3 tbsp. as desired Flax seeds/ pumpkin seeds- 2- 3 tsp Roasted crushed peanuts- 2-3 tbsp. Additional ingredients: Add water chestnuts/ add broccoli/ Babycorn/ zucchini/ bamboo shoots, etc, as well for variety.

1. Prepare all the ingredients for the stir-fried carrot recipe. 2. Heat oil and butter in a pan and saute the garlic, onions, and celery for a couple of mins. 3. Add in the carrots, cabbage and green/ red capsicums as well and add seasonings, herbs, chilli flakes, and sauces to taste and stir fry. 4. Allow to cook on a medium flame for 3-4 mins, add in the nuts/seeds as per choice and mix well. 5. Add spring onion greens towards the end and give it a nice mix. Serve this recipe as an accompaniment to a main course like a roast chicken or a grilled chicken breast with mushroom pepper sauce.

Recipe- 6] CARROT – HONEY – WALNUT PANCAKES

Ingredients

Method

For the pancake batter: Maida-1 and a half cup Salt- 1 pinch Baking powder-1/4 tsp Egg -1/2 no Powder sugar-1 tsp Oil/ melted butter-2 tsp Vanilla essence- 3-4 drops Grated carrots-1 cup To top and garnish with: Honey- 2-3 tbsp. Walnuts- 2-3 tbsp. chopped Raisins- 2-3 tsp chopped Cinnamon powder-1/4 tsp Tender coconut/ malai- 2-3 tbsp. shredded White chocolate sauce/ white chocolate dip as desired.

1. Prepare all the ingredients for the honey, walnut pancakes and keep aside. 2. In a mixing bowl combine together all the ingredients for the batter and, using little water or milk, make a nice smooth coating textured batter. Rest for 20 mins, add in the cinnamon powder, carrots into the batter and mix well. 3. Using a non-stick pan, prepare small dessert pancakes with the above batter and using a little melted butter/oil cook on both sides, remove and keep aside. 4. To serve the pancakes, arrange them on a serving plate and top with honey and nuts/ sweet cream/ peanut butter/ white chocolate sauce/ shredded tender coconut etc.,

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