Get Creative with Carrots

From savory to sweet, these fresh carrot recipes show innovative ways to prepare this healthy root veggie.

THE AVERAGE AMERICAN CONSUMES 8.3 POUNDS OF CARROTS EACH YEAR.

(VEGETABLE AND MELON OUTLOOK, 2016)

California produces more than 85 percent of all carrots grown in the United States. Michigan and Texas are other prolific carrotproducing states.

“Baby carrots” are actually very young carrots harvested while the vegetables are still quite tiny. Baby-cut carrot products are among the most popular items in the produce section.

STORAGE

Carrots can be stored for one to two weeks. Store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel to reduce condensation.

Keep them away from apples, pears, potatoes, and other fruits and vegetables that produce ethylene gas; it will cause them to become bitter.

Don’t store on the counter at room temperature.

Roasted Carrot Baba Ghanoush

SERVES 6-8

Olive oil, for grilling and garnish

2 large eggplants

3 large carrots, peeled

1 teaspoon smoked paprika

1 teaspoon cumin

4 tablespoons tahini

3 tablespoons plain

Greek yogurt

4 cloves garlic

Juice from 1 lemon

Salt and pepper, to taste

Chopped pistachios, for garnish

Smoked paprika, for garnish

DIRECTIONS

1. Preheat grill to medium high and oil.

2. Lightly coat eggplants and carrots with olive oil. Grill covered, about 10 minutes. Turn vegetables; then continue to roast another 12–15 minutes, turning both eggplants and carrots every few minutes.*

3. Once veggies are charred and beginning to soften, remove from grill and place in a bowl. Cover with plastic wrap, and allow to steam 15 minutes.

4. Remove skin from eggplants; squeeze a bit of water out of eggplants. Place eggplants and carrots in a food processoralong with remaining ingredients, except garnishes. Pulse until smooth; season to taste.

5. Place dip in a shallow bowl; refrigerate until ready to serve. Garnish with a drizzle of olive oil, chopped pistachios and a dusting of smoked paprika. Serve with pita chips and fresh veggies.

PER SERVING: 260 CAL; 9G PROTEIN; 13G FAT; 34G CARB (7G SUGARS); 320MG SODIUM; 5G FIBER

*If no grill is available, place rack in middle of oven, and turn broiler on high. Line baking sheet with foil. Pierce eggplants and place on baking sheet with carrots; broil 2 minutes on all sides, until skins darken. Turn off broiler; turn oven to 375˚, and roast veggies until very soft: carrots 15–20 minutes, eggplants 25–30. Allow to cool. Proceed with step 4.

FOR A PITA CHIPS RECIPE, VISIT LIVENATURALLYMAGAZINE.COM.

Asian Salad with Carrot Greens, Grilled Tofu and Carrot-Sesame Dressing

SERVES 6-8

TOFU 1

(14-ounce) package firm or extra-firm tofu

1 tablespoon dark sesame oil

¼ cup tamari

1 tablespoon honey

1 tablespoon rice wine vinegar

1 tablespoon grated fresh ginger

CARROT-SESAME DRESSING

2 tablespoons olive oil

1 tablespoon toasted sesame oil

2 tablespoons rice wine vinegar

1 tablespoon maple syrup

1 tablespoon white miso paste

1 clove garlic, minced

2 tablespoons grated fresh ginger

1⁄8 cup peeled, finely grated carrot

ASIAN SALAD

1 bunch carrots, with greens on

1 bunch lacinato kale

1 small head napa cabbage

1 medium-sized zucchini

1 large watermelon radish

2 tablespoons toasted white and black sesame seeds, for garnish

DIRECTIONS

1. Slice tofu into ½-inch slices.

2. Whisk remaining tofu ingredients in a bowl.

3. Cover tofu with marinade. Cover and refrigerate

15 minutes, or up to 24 hours.

4. For dressing, place all ingredients in a sealable container and shake vigorously.

5. Preheat grill to medium high. If no grill, preheat broiler on medium heat with rack 6 inches from the top.

6. For salad, remove greens from carrots; chop greens into small, bite-sized pieces. Chop kale and cabbage into ¼-inch shreds. Place all greens in a mixing bowl.

7. Peel carrots. Use a spiralizer to spiral-cut carrots and zucchini. Add to mixing bowl with greens.

8. Using a chef's knife or a slicing blade on a food processor, slice radish paper-thin. Place in salad bowl with greens and vegetables.

9. Grill tofu, 1½ to 2 minutes per side. Cut into thinner slices or cubes. If no grill, place tofu in a 9x13-inch baking dish and broil, flipping once, until golden brown, approximately 4 minutes.

10. Toss greens and vegetables with dressing; disperse among 6–8 salad bowls. Top with tofu; garnish with sesame seeds.

PER SERVING: 190 CAL; 9G PROTEIN; 11G FAT; 16G CARB (8G SUGARS); 590MG SODIUM; 3G FIBER

Carrot and Kasha Kugel

SERVES 6-8

6 large eggs, divided

1 cup kasha

2 cups vegetable stock

Salt and black pepper, to taste

1 pound carrots, peeled

1 tablespoon canola oil

1 small yellow onion, finely diced

¼ teaspoon salt

Plain Greek yogurt, for garnish

DIRECTIONS

1. Preheat oven to 350°; lightly grease cupcake tin. Bring stock to a simmer on stove.

2. Meanwhile, beat one egg in a small bowl. Add kasha, and stir until well-coated.

3. Place egg and kasha mix in a saucepan over medium heat; stir constantly with a wooden spoon until egg begins to dry.

4. Pour stock over kasha, and stir thoroughly. Cover and cook over low heat 10–15 minutes, or until kasha has absorbed all liquid. Remove from heat, fluff, and season with salt and pepper.

5. Shred carrots in a food processor or with a cheese grater.

7. In a large mixing bowl, beat remaining five eggs. Mix with kasha, shredded carrots, onions and salt, until well combined.

8. Fill cupcake tins ¾ full, and bake until firm and golden brown, 35–40 minutes. Remove from tins, and serve warm with yogurt.

PER SERVING: 170 CAL; 8G PROTEIN; 5G FAT; 24G CARB (5G SUGARS); 260MG SODIUM; 4G FIBER

Carrot Oatmeal Breakfast Biscuits

MAKES 16 COOKIES

1 cup instant oats

¾ cup whole-wheat flour

1½ teaspoons baking powder

1½ teaspoons ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon salt

2 tablespoons Earth Balance Spread (or unsalted butter), melted and cooled slightly

1 large egg white, room temp

¼ cup honey

1 teaspoon vanilla extract

5 tablespoons almond or soy milk, room temp

1⁄8 cup raw pumpkin seeds Brown sugar, for garnish

DIRECTIONS

1. Preheat oven to 325°; line baking sheet with parchment paper.

2. In a medium bowl, whisk together oats, flour, baking powder, cinnamon, nutmeg and salt.

3. In a separate bowl, whisk together butter, egg white, honey and vanilla. Stir in milk. Add in flour mixture. Gently fold in carrots and pumpkin seeds. Chill dough in refrigerator 30 minutes.

4. Place scoops of cookie dough onto sheet; flatten with a spatula. Sprinkle with brown sugar. Bake 10–13 minutes. Cool on pan before transferring to a wire rack.

PER SERVING: 160 CAL; 4G PROTEIN; 5G FAT; 27G CARB (10G SUGARS); 110MG SODIUM; 3G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Natavia Cook, Chloe Rothschild and Chef Adam Sacks (l to r) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.