Celebrating the heroic, nutritional carrot

Winsted’s veggie of the week, the carrot, is a nutritional hero. Many of carrots’ benefits are already  well known; they are low in calories, fat and salt and they contain lots of fiber and vitamin A. Beta-carotene, found in large amounts in carrots, contributes to healthy vision and skin. Carrots’ nutritional value is great whether eaten raw, cooked or enjoyed as a juice. 

This week’s recipe may contain ingredients not found in everyone’s pantry. So that the recipe isn’t off-putting, a few words about substitutions may be in order. Quinoa (pronounced KEEN-wah) is a grain that cooks quickly in boiling water. Barley, whole-wheat couscous and bulgur wheat would make fine substitutions, although nutritionally, quinoa is king! 

Agave nectar (agave syrup) is a sweetener that doesn’t raise blood sugar as dramatically as refined sugars. But, if that health benefit isn’t important to you, use the sweetener you have, to taste. If using sugar, start with one teaspoon only. I never have golden raisins on hand, so I use the dark raisins. Also, I use lemon juice from the bottle because I don’t always have fresh lemons on hand. And, of course, regular salt works in place of Kosher or sea salt, just don’t use as much.

This recipe comes from “The Get Healthy, Go Vegan Cookbook” by Neal Barnard, MD, and Robyn Webb. Dr. Barnard is best known for his program for reversing diabetes.

Quinoa 

and Carrot Salad

1 cup quinoa

1 ½ pounds carrots, thinly sliced

Juice of 1½ lemons

1 ½ teaspoons agave nectar

     1 garlic clove, minced

¾ teaspoon ground cinnamon

¼ teaspoon ground cumin

3 pinches of cayenne pepper

Kosher or sea salt to taste

Freshly ground black pepper to taste

½ cup golden raisins

• Rinse quinoa in a fine sieve under running water for about 1 minute. Bring 2 cups water to a boil in a medium saucepan. Pour in the quinoa and return to a boil. Lower heat, cover, and simmer for 15 minutes.

• Meanwhile, bring 2 quarts water to a boil in a large saucepan. Drop in the carrots and cook for 2 minutes. Drain and set aside.

• In a large bowl, whisk the lemon juice, agave nectar, garlic, cinnamon, cumin, cayenne, salt and black pepper. Add the quinoa, carrots and raisins. Toss. Refrigerate for 1 hour. Serve chilled or at room temperature.