Be Creative with Carrots
07 Apr 2011
Today as we struggle against an obesity epidemic and harsh economic times, The British Carrot Growers’ Association has decided to follow in the footsteps of Dr. Carrot and work with TV’s Dr. Christian Jessen to echo his words of advice.
Dr. Christian explains: “Carrots are packed with beta-carotene which is converted into vitamin A by the body. Half a medium sized carrot – contains more than twice the recommended daily amount of vitamin A equivalent needed by adults. It really couldn’t be easier to eat yourself healthier with carrots.”
Dr Christian adds: “There’s so much more to say about carrots. They’re low in calories, low in fat and saturates, naturally low in salt but high in fibre making them the perfect snack to crunch on when you’re watching your weight or that of your children. The beta-carotene, when converted into Vitamin A, is an important nutrient for eye health – a lack of it can cause blindness - and because beta-carotene is an important antioxidant, eating carrots helps to keep your skin healthy and elastic.”
Why not try Dr Christian’s top carrot tips:
• Fill jacket potatoes or sandwiches with a mixture of grated carrot and Red Leicester cheese
• Serve carrot sticks with favourite dips such as houmous or cheese and onion
• Roast carrots with other root vegetables like potatoes, parsnips and swede
• Add grated carrots to salad and toss with all the other ingredients
• Grate carrots and add to stews, casseroles, pasta sauces and curries – they’ll disintegrate into the sauce so you can’t see them
• If coleslaw is a hit, add extra grated carrot to you regular brand before serving
• Add extra cooked carrots to canned or cartons of soup, then liquidise before serving
• Mix mashed carrots with mashed potato and use to top cottage pie or fish pie
Bean & Carrot Patties with Guilt-Free Coleslaw
Preparation time:
15 mins + cooling time
Cooking time:
35-40 mins Serves 6
Ingredients:
• 1 onion, finely chopped
• 15ml/1 tbsp vegetable oil
• 2 cloves garlic, crushed
• 450g/1lb carrots, trimmed, washed and roughly chopped
• 5ml/1tsp ground cumin
• 5ml/1tsp ground coriander
• 200ml/7floz vegetable stock
• salt and freshly ground black pepper
• 1 (400g) can mixed or red kidney beans, drained
• 75g/3oz fresh wholewheat breadcrumbs
• 45ml/3tbsp chopped fresh coriander
• a little spray olive oil or olive oil to brush
• rolls and salad leaves to serve
Guilt-free Slaw
Ingredients:
• 225g/8oz white cabbage, stalk removed
• 225g/8oz carrots, washed
• half a small onion, finely chopped
• 60ml/4tbsp virtually fat free mayonnaise
• 60ml/4tbsp low fat natural yogurt
• 10ml/2tsp Dijon mustard
Heat the oil in a large pan, add the onion and saute for 2 mins. Add the garlic, carrots, cumin and coriander and stir for 1 minute.
Pour in the stock, season well and bring to the boil. Cover and simmer for 10-15 mins or until the carrots are tender. Leave to cool.
Drain the liquid from the carrots. Then use a potato masher to mash them until lump free.
Add the drained beans and mash again until a rough mash is formed.
Stir in the breadcrumbs and coriander. Mix well and adjust the seasoning to taste.
When cold, divide the mixture into six then use wet hands to shape each piece into a round pattie about 2.5cm/1in thick.
The patties can be chilled at this point if you’re not serving them straight away.
Preheat the oven to 220C/Fan200C/425F/Gas Mark 7 and put a large baking sheet in to preheat. Spray or brush a little oil on both sides of the patties then place them on the hot baking sheet.
Bake for 20-25 mins or until pale golden.
To make the coleslaw, finely shred the cabbage, coarsely grate the carrots and mix together in a large bowl with the onion. Add the mayonnaise, yogurt and mustard and mix thoroughly.
Chill until required.
If liked serve patties in a toasted bun with the coleslaw.
Carrot Cake Muffins
Prep time:
20 mins
Cooking time:
10-15 mins Serves: 4
Ingredients
• 225g butter, softened
• 225g soft light brown sugar
• 3 eggs, separated
• Finely grated zest of 1 orange
• 2 tsp lemon juice
• 180g self raising flour
• 1 tsp baking powder
• 75g ground almonds
• 125g walnuts, roughly chopped
• 175g carrots, peeled and grated
For the topping:
• 225g cream cheese
• 2 tsp runny honey
Preheat the oven to 180°C/350°F/Gas Mark 4. Line a muffin tin with paper cases.
Cream together the softened butter with the sugar until pale and well mixed.
Add the egg yolks one at a time, beating well between each addition.
Add the orange zest, and sift in the flour and baking powder. Fold in with the lemon juice, ground almonds, walnuts and carrots.
In a separate bowl whisk the egg whites until they reach a medium peak, and fold gently but thoroughly into the cake mixture.
Spoon the mixture into the muffin cases, leaving a slight hollow in the centre of each one.
Bake in the preheated oven for 10 – 15 mins, until risen and golden.
Remove from the oven and place on a wire rack to cool.
For the topping, beat together the cream cheese and honey until smooth, and spread over the tops of the muffins.
Ensure that they are cool before doing this or the icing will melt.