the carrot (an article)

[Guest guest]

The Carrot

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

 

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.)

 

article source: http://www.mensfitn ess.com/nutritio n/abs_and_

health/142

----

----------

 

 

 

 

http://groups. / group/minimalist icliving/

 

" in my dreams, your dreams come true.... "