Carrots are powerhouses of beta carotene, that not only gets converted in the body to Vitamin A (and so called “pro vitamin A), but also is an antioxidant that quenches cell damage causing “free radicals”.  Vitamin A gives a host of health benefits that include beautiful skin, clear vision and protection from cancers.  Vitamin A is transformed in the retina of the eye to rhodopsin, a purple pigment necessary for night vision.  Carrots remove the plaque and food particles just like toothbrushes when you munch on them. Munching on carrots releases more saliva, which prevents cavity formation due to bacteria.

Bored of eating carrots in salads or in curries?  Try these different dishes and include carrots in more ways than one.  Vitamin A is a fat soluble vitamin, and is absorbed and available to the body only when cooked, and that too, in a little oil!  Don’t forget to add a dash of heart healthy oil to the carrot based dishes.  Use extra virgin olive oil for cold dishes, and rice bran or canola oils for cooking carrots.

Carrot and onion soup

• Onions – 1 chopped

• Carrots – 1 cup chopped

• Tomato – 1 chopped

• Turmeric

• Chilli powder

• Oil

• Lemon juice

• Salt and pepper to taste

Method:  Heat one or two teaspoon oil in a pan.  Add onions and turmeric and fry till transparent.  Add chopped carrots and tomatoes and 4 cups water.  Bring to boil.  Transfer to a pressure cooker and cook for 2 whistles.  Allow to cool .  Puree the mixture in a blender , put in a pan again and cook on low flame, stirring continuously for 3 minutes.  Add water if too thick.  Add salt, pepper and lemon juice.  Garnish with coriander leaves.

Carrot, broccoli and bean salad

Brocolli florets – 1 cup

Carrots – 1 cup chopped

Beans – ½ cup chopped 

Oil – 1 tsp

Vinegar

Salt and pepper

Chilli flakes

Method:  Beat together vinegar, sugar and salt in a large bowl,  add oil and beat more.  Add pepper and salt to taste.  Put the vegetables in boiling water for 5 minutes.  Take off the stove and pour cold water to stop the cooking process.  Add the veggies to the vinegar mixture.  Toss lightly.  Add chilli flakes or oregano before serving.

Carrot kheer

Carrots – 1 cup grated

Skim milk – 2 cups

Sugar – ¾ cup

Cinnamon powder

Ghee – 1 tsp

Raisins and cashewnuts – a few

Cardamom powder – a pinch

Method:   Steam the grated carrots till soft.  Puree in a blender to a smooth paste.  Heat skim milk, bring to a boil , add sugar, carrot paste and stir continuously.  Boil for 10 minutes , add cardamom, cinnamon powders.  Fry raisins and cashew in one teaspoon ghee, add to the kheer as a garnish. Serve hot or cold.