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Saturday, August 28, 2010

Carrot: Its nutritional values, benefits and how to cook

The carrot is:
  • Low in Saturated Fat and Cholesterol
  • High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese
The nutritional value and health benefits of carrots make them ideal for maintaining optimum health and weight loss. So, don't include too many carrots in your diet if you're interested in weight gain

How pigment in carrots colors promote good health:


WHITE (PARENT CARROT) ORANGE PURPLE OUTSIDE
ORANGE INSIDE
RED YELLOW
white root orange root purple root red root yellow root
Health benefit = no medicinal value from pigment Health benefit = Vitamin A essential for well-being, healthy eyes Health benefit = Helps prevent heart disease from blood clotting, antioxidant ties up harmful free radicals Health benefit = Helps prevent cancer Health benefit = develops healthy eyes and helps prevent cancer
Pigment = no pigment Pigment = beta carotene Pigment = beta carotene and anthocyanin Pigment = Lycopene (another form of carotene) Pigment = xanthophylls
Origin = Afghanistan, Iran, Pakistan Origin = Europe and Mid East Origin = Turkey, Mid and Far East Origin = India, China Origin = Mideast

How to cook:

- Look for:
Orange, firm spears without any gray, white or desiccated residue on the skin. The greens should preferably still be attached.
- Prep: Peel; cut off greens.
- Microwave: Cut carrots into 1⁄8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1⁄4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
- Roast: Preheat oven to 500°F. Cut carrots in half lengthwise then slice into 11⁄2-inch-long pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until beginning to brown, about 15 minutes.
- Sauté: Cut carrots into 1⁄8-inch-thick rounds. Melt 1 tablespoon butter in a large skillet over medium-low heat. Add carrots; stir and cook until tender, about 4 minutes. Add 1 teaspoon sugar; stir until glazed.
- Steam: Cut carrots into 1⁄8-inch thick rounds. Place in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 4 minutes.
from: many source

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