Carrots

About Carrots - Daucus carota sativa

The carrot, a favorite staple in many households, belongs to the umbeliferae family. Among the other 2500 members are parsley, celery, parsnip, cilantro, fennel, caraway, dill and the lovely roadside weed, Queen Ann’s Lace.

Most probably native to the region of Afghanistan, the carrot has not always been orange nor so very sweet. The wild carrot that the ancients knew was
small, pale purple and tough. By the fourteenth century, carrots reached the Netherlands, where horticultural changes began to take place. Over decades of breeding, Hollanders changed the coloring from purple to pale white and then to bright orange. Orange won out over purple because the orange color doesn’t bleed in cooking. Two varieties of carrot, the Long Orange and the Horn, are the source of almost all our finest eating carrots today.

Americans were late in embracing the carrot; only after World War I did true enthusiasm for it develop here.

Carrots are so versatile as to be considered an important part of appetizers, main dishes and desserts. They contain more sugar than any other vegetable
except beets, which partly accounts for their popularity, and their bright color makes them an appealing addition, cooked or raw, to many dishes.

Carrots are famous for their nutritional attributes. Their juices are one of the best detoxifiers when consumed in quantity, and stimulating to almost every system in the body. They contain abundant supplies of easily assimilated vitamins, minerals and enzymes. Quality carrots are very rich in the antioxidant beta carotene, the precursor to vitamin A, which makes them beneficial for vision.

Storage

Remove greens and refrigerate carrots in a plastic bag. Undamaged carrots will keep 2 to 4 weeks when refrigerated properly. For long term storage, pack in a barrel with moist sand and keep in a cool location. To freeze, blanch for 3 minutes, rinse in cold water, drain and pack into an airtight container.

Preparation Tips

Scrub carrots with a vegetable brush under running water to remove dirt. Do not peel except to remove damaged areas. Carotene and trace minerals are close to the carrot’s skin surface.

Eat carrots raw to receive the most nutrients. Use whole, cut into sticks or grated into salads.

Light steaming will also retain most of the nutrients. Steam 5 to 10 minutes and be careful not to overcook.

Don’t discard the carrot greens! Chop them and add to green salads or stir-fries.

Greens can be dried and used as an herb like parsley.

If you have a juicer, make fresh carrot juice for a special treat.

Dice, slice or cut into chunks for soups, stews, casseroles and stir-fries.

Blend into homemade tomato sauce to add sweetness.

Sauté in butter with a little onion, salt and fresh herbs of your choice.

Sources: “Whole Foods Companion,” Dianne Onstad, 2004 and “Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003.

Nutrition Facts

A large portion of the calories in carrots comes from sugars, but carrots are very low in fat and cholesterol, a good source of dietary fiber, and an excellent source of vitamin A.

(1 cup chopped raw carrot)Calories 52
Total Fat 0g
Cholesterol 0g
Sodium 88mg
Total Carbohydrate 12g
Dietary Fiber 4g
Sugars 6g
Protein 1g
Vitamin A 308% RDA
Vitamin C 13% RDA
Vitamin B6 9% RDA
Vitamin K 21%
Iron 2% RDA
Calcium 4% RDA
Potassium 12% RDA

Source: www.nutritiondata.com.

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