Nutritional Carrot Recipes


CHINESE NOODLE AND CARROT SALAD

6 medium carrots

9oz linguine style pasta

3 Tbsp (45mL) soya sauce

3 Tbsp (45mL) sesame oil

2 Tbsp (30mL) grated pared ginger root

2 Tbsp (30mL) crushed garlic

2 Tbsp (30mL) sugar

2 Tbsp (30mL) toasted sesame seeds

8oz water chestnuts (drained, sliced)

4 medium onions (sliced)

1 tsp (5mL) hot chilli oil

Trim and pare carrots, cut into thin, long diagonal slices. Add carrots to 2 pints of boiling water, return to boil and simmer for 5 minutes until tender. Drain and flush with warm water. Bring 2 further pints of water to boil in kettle. Cut bundle of noodles once or twice across to shorten. Slip noodles into boiling water and simmer for 2 minutes. Drain and rinse. In bottom of a salad bowl combine soya sauce, sesame oil, garlic, sugar and sesame seeds. Mix to blend, then add carrots, noodles, water chestnuts, and onion. Toss well and add chilli oil to taste. Cover salad and chill at least 4 hours to let flavours develop.

CARROT GINGER SOUP

2 Tbsp (30mL) butter or margarine

2 stalks celery - diced

1 medium onion - diced

4 Cups (960mL) sliced carrots

2 Tbsp (30mL) flour

5 Cups (1280mL) chicken stock

¼ Cup (50mL) orange juice

¾ tsp (4mL) black pepper and ground ginger

½ tsp (2.5mL) basil

2 bay leaves

In a large saucepan heat stock. Add margarine, carrots, celery, and onion and bring to a boil; when vegetables are softened, add flour. Add remaining ingredients, except pepper and ginger. Bring to a boil, then reduce heat and simmer for 25 minutes, stirring occasionally. Remove bay leaf and purée using a food processor. Add pepper and ginger. Reheat and serve. Garnish with a swirl of sour cream or chopped chives.

Recipe from: John Goodman


GERMAN BEEF BURGERS

1 lb. ground lean beef

1 Cup (240mL) grated raw carrots

2 Tbsp (30mL) chopped onion

2 Tbsp (30mL) chopped parsley

½ Cup (120mL) chopped celery

1 beaten egg

¼ Cup (60mL) milk

¼ Cup (60mL) wheat germ

2 tsp (10mL) vegetable oil

Mix all ingredients together and form into patties. Place on lightly oiled shallow pan. Bake at 400° F for 20 minutes.

Recipe from: Esther Shura – Grande Prairie, Alberta

Major minerals present in carrots include chlorine, sulphur, phosphorous, and magnesium. Chlorine is vital for the proper liver function, providing a cleansing and antiseptic effect on the digestive and circulatory systems. Calcium, phosphorus and magnesium present in carrots are essential for bone strength. Phosphorus supports healthy skin, hair, and nerves, while magnesium enables healthy mental development, digestion of fats, and the metabolism of mineral salts.

The carrot is an herbaceous plant containing about 87% water, rich in mineral salts and vitamins (B,C,D,E).

Carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamins C & B6, copper, folic acid, thiamine and magnesium. High levels of beta-carotene give carrots their distinctive orange colour.

Carrots contain small amounts of essential oils, carbohydrates and nitrogenous composites. They are well-known for their sweetening, antianaemic, healing, diuretic, remineralizing and sedative properties.


Most of the carrot’s goodness is actually in, or just below the skin. Carrots are one of the best sources of carotene, which is a strong antioxidant, but they also contain other phenolic compounds that are antioxidants. Many people do not realize that numerous phenolic compounds are located in the skins of fruits and vegetables, many of which are removed by peeling prior to processing.

Carrots contain a form of calcium easily absorbed by the body. They also contain copper, iron, magnesium, manganese, phosphorous, and sulphur.

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