The Carrot

by Elizabeth M. Ward, M.S., R.D.

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MF Tip: The brighter the hue, the better the carrot. When shopping, pick large, firm, deep-orange carrots that are smooth and free of cracks-they'll taste better and are much more nutritious. Keep carrots refrigerated in a plastic bag in the produce bin for up to 10 days. (They're OK to eat for a while after that, but they will have lost most of their nutrients.) Cut off the leafy green tops before storing to prevent wilting.

Nutrition Facts
1 cup of chopped, raw carrots contains:
52 calories
1 g protein
12 g carbs
3.6 g fiber
0 g fat

HOW TO GET MORE

Toss Some In Soup
Add 1/2 cup of cooked, fresh, or frozen chopped carrots to beef stew, lentil soup, or split-pea soup. (Even canned soup-just keep the liquid boiling until the carrots are tender.)

Sweeten It Up
Mix 2 cups of cooked, peeled, chopped carrots with a bit of butter and brown sugar. Top the side dish with 2 tablespoons of slivered almonds.

Make A Stir-fry
In a small bowl, combine 3 tablespoons of soy sauce, 1 tablespoon of cornstarch, and 1 tablespoon of ground ginger. Then add a large splash of canola oil to a skillet and sauté 3 medium chopped and peeled carrots plus some minced garlic until crisp-tender; do the same with 1 cup of broccoli florets. Remove the veggies and sauté 1 pound of thinly sliced beef sirloin steak cut into bite-size strips in oil over high heat. Add vegetables and sauce to pan. Cook and stir till bubbly, about 2 minutes. Serve with cooked brown rice.

Bake Up A Batch Of Carrot Chips
Slice 1 pound of peeled, fresh carrots into half-inch pieces. Toss with 2 teaspoons of olive oil. Roast on a baking sheet at 400 degrees for 15 to 20 minutes or until tender.

Liquefy It
For an easy carrot soup, dump 3 cups of cooked carrots, a sautéed onion, and 2 teaspoons of curry powder into a food processor or blender. Add 1 cup of chicken broth and puree until smooth. Stir in 1 1/2 cups of milk and heat on the stove until warm. Add chopped chicken for an extra kick of protein.

Toss A Salad
Mix together shredded carrots and diced apples, then top with a dressing made with plain yogurt, honey, and lemon juice. Top with chopped cashews.

WHY YOU NEED IT

» Even though they're sweeter than most vegetables, carrots are loaded with fiber, which helps prevent that sugar from rushing into the bloodstream and causing a spike in your insulin level.

» Besides creating an easy target for hungry rabbits, the beta-carotene that gives carrots their vibrant color also acts as a potent antioxidant, preventing cell damage, slowing aging, boosting immunity, and fostering healthy eyesight.

» Carrots are virtually the only dietary source of falcarinol, a compound that has been shown to reduce colon-cancer risk in animal studies. Along with its cousin beta, the alpha-carotene in carrots tackles tumor-triggering cells, as well.

» Alpha and beta don't get all the glory-other carotenoids found in carrots, including lutein and beta-cryptoxanthin, are known for helping you breathe easier and improving overall lung strength and function.

» Hefty doses of Vitamin K in carrots work to build strong bones and promote rapid blood clotting. (One cup of cooked carrots contains a third of your body's daily K needs.)