Ingredient Ideology | THE CARROT CONNECT By Dr. Kaviraj Khialani- Celebrity Master Chef
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The Carrot is a root vegetable, typically orange in color, though purple, black, red, white, and yellow cultivars exist, all of which are domesticated forms of the wild carrot, Daucus carota, native to Europe and south-western Asia. Carrots are richest source of beta-carotene. The human body turns beta-carotene into vitamin A. The name "carrot" comes from the French word "carotte." Carrots originated in the Mediterranean. Originally, carrots were only used for medicinal purposes rather than as food. Ancient Greeks used carrots to treat stomach-aches.
Around the first century, Greek doctors used carrots as a stomach tonic. They were used as food during the 13th century in Europe. The vegetable is great for eyesight and you skin, it also boosts the immune system. Cooked carrots are better for you than raw. The fiber in carrots can help keep blood sugar levels under control. And they're loaded with vitamin A and beta-carotene, which there's evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.
Here are a few health benefits of Carrots:
1.Pectin is the main form of soluble fiber in carrots soluble fibres can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease.
2. Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phyllo Quinone), and B6. Vitamin A: Carrots are rich in beta carotene, which your body converts into Vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function. Carrots offer many plant compounds, including carotenoids.
These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer. Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.
However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene.
The main plant compounds in Carrots are:
Beta carotene: Orange carrots are very high in beta carotene.
Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health.
Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease.
Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukaemia and other cancer.
Anthocyanin’s: These are powerful antioxidants found in dark-coloured carrots.
Here are a few of my favorite Recipes with Carrots.
Recipe-1] HERBED CARROT AND PUMPKIN SOUP
Ingredients:
Carrots- 250 gms, peeled and roughly cut
Yellow pumpkin- 100 gms, peeled and cubed
Oil-2 tsp
Butter-1 tsp
Garlic- 1 tsp chopped
Onions- 1 small chopped
Celery-1 stalk chopped
Salt and pepper to taste
Veg stock/ water- 600 ml
Fresh basil leaves- 4-5 no
Mixed herbs-1/2 tsp
Fresh cream-2 tbsp.
Cashew/ almond paste- 2 tsp
Chili flakes-1/2 tsp
Maida- 2 tsp
Fresh parsley- 1-2 sprigs for garnish.
Method:
1. Prepare all the ingredients for the soup recipe.
2. Heat oil and butter in a pan saute the garlic, onions, celery for a couple of mins.
3. Add in carrots, pumpkin, maida, salt, pepper, herbs, chili flakes, and saute for a couple of mins.
4. Add in veg stock/water, bring to a boil and simmer for 10-12 mins.
5. Cool, puree, and strain the soup and bring it back to a boil, adjust the seasonings to taste, and add some cashew/almond paste and some fresh cream as well before serving garnish the soup with fresh parsley.
Recipe-2] GAJAR-METHI- MATTAR KI SUBZI
Ingredients:
Carrots- 200gms, peeled and cut into small cubes
Green peas- 150 gms, blanched
Fresh methi leaves- 1 cup, roughly cut
Fresh coriander -1 cup chopped
Garlic-1 tsp chopped
Oil-1 tsp
Ghee-1 tsp
Hing-1/4 tsp
Ginger -1 tsp chopped
Garlic- 1tsp chopped
Green chilies-1 tsp chopped
Salt to taste
Tomato- 1 cup puree
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Water-1/4 cup
Sugar- 1 pinch.
Method:
1. Prepare all the ingredients for the subzi as listed.
2. Heat oil and ghee in a pan and saute the ginger, garlic, chilies, hing, add in the tomatoes and saute for 2 mins.
3. Add in the salt and powdered spices, carrots, peas, and methi- coriander leaves.
4. Simmer for 10-12 mins, cover, and cook, and check for seasoning and spice as per taste.
5. Dish out the recipe into a serving plate and garnish with ginger juliennes and serve hot with phulkas / Rotis.
Recipe-3] CHEFS SPECIAL CARROT SALAD
Ingredients:
Carrots- 150 gms, peeled and cut into strips
Chickpeas- 1 cup boiled
Assorted lettuce leaves-1 cup
Salt to taste
White pepper powder to taste
Chili flakes- ½ tsp
Mixed herbs-1/2 tsp
Garlic- 1 tsp chopped
Assorted capsicums- ½ cup shredded
Dates- 2-3 chopped
Walnuts- 2-3 tsp sliced
Raisins- 2-3 tsp
For the dressing:
Olive oil- 2-3 tbsp.
Mustard paste-1/2 tsp
White wine- 2 tsp
Honey- 2 tsp
Salt and pepper to taste
Fresh parsley- 1 tsp chopped
For the garnish:
Black / green olives/ cherry tomatoes/ parsley- as needed.
Method:
1. Prepare all the ingredients for the salad recipe as listed.
2. In a mixing bowl combine together the ingredients for the dressing and shake it all well.
3. If using crispy lettuce leaves like iceberg/ Lollorosso/ romaine etc keep the leaves in chilled water until being used.
4. Toss the body and dressing of the salad together in a mixing bowl and check the salad for seasoning.
5. Place the base on the serving plate, topped with the tossed salad and variety of garnishes from nuts/seeds/ micro-greens etc to be used.
Recipe 4] NUTTY CARROT RICE
Ingredients:
Carrots- 150gms, peeled and cut into strips/ shreds
Basmati rice- 1 cup soaked for 15 mins
Oil-1 tsp
Butter-1 tsp
Cinnamon stick- 1 piece
Cloves- 2-3 no
Sliced onions- ¼ cup
Salt to taste
Veg stock/ water as needed
Cumin Powder-1/4 tsp
Coriander powder-1 tsp
Tofu- 1 cup cubed
Raisins- 2-3 tbsp.
Almond- 2-3 tsp sliced
Cashews- 2-3 tsp sliced
Saffron- 6- 8 strands
Milk- ¼ cup
Dates- 2-3 chopped
Rose water-1-3 tsp
For non-veg additions:
Boiled cubed eggs/ saute sliced chicken breasts/ grilled prawns with lemon garlic butter sauce etc.
Method:
1. Prepare all the ingredients for the rice preparation as listed above.
2. Heat oil and butter in a pan, saute the spices, add in the onions and saute until pink, add in the rice and salt, pepper, herbs, chili flakes, spices to taste.
3. Add in the double quantity of water/veg stock, saffron, and simmer, cover, and cook the rice until almost done.
4. Add in the carrots and raisins, rose water dates, and nuts and lightly mix it all well, cover and cook for another 6-8 mins, serve hot with add ons as per choice in veg or non-veg.
Recipe- 5] STIR FRIED NUTRI RICH CARROTS
Ingredients:
Carrots- 150 gms, peeled and shredded
White/purple cabbage- 1 cup
Oil-1 tsp
Butter-1 tsp
Garlic- 1 tsp chopped
Onion-1 small chopped
Celery- 1 stalk, chopped
Salt and pepper to taste
Chili flakes-1/4 tsp
Mixed herbs- ¼ tsp
Soya sauce-1 tsp
Red chili sauce- 2 tsp
Green chili sauce- 1 tsp
Water-3-4 tbsp.
Spring onion greens-1/2 cup chopped
Tomato ketchup-2-3 tsp
Raisins/ walnuts/ almonds/cashews- 2-3 tbsp. as desired
Flax seeds/ pumpkin seeds- 2- 3 tsp
Roasted crushed peanuts- 2-3 tbsp.
Additional ingredients:
Add water chestnuts/ add broccoli/ Babycorn/ zucchini/ bamboo shoots etc as well for variety.
Method:
1. Prepare all the ingredients for the stir fried carrot recipe.
2. Heat oil and butter in a pan and saute the garlic, onions, celery for a couple of mins.
3. Add in the carrots, cabbage and green/ red capsicums as well and add seasonings, herbs, chili flakes, sauces to taste and stir fry.
4. Allow to cook on a medium flame for 3-4 mins, add in the nuts/seeds as per choice and mix well.
5. Add spring onion greens towards the end and give it a nice mix, serve this recipe as an accompaniment to the main course like a roast chicken or a grilled chicken breast with mushroom pepper sauce.
Recipe- 6] CARROT – HONEY – WALNUT PANCAKES
Ingredients:
For the pancake batter:
Maida-1 and a half cup
Salt- 1 pinch
Baking powder-1/4 tsp
Egg -1/2 no
Powder sugar-1 tsp
Oil/ melted butter-2 tsp
Vanilla essence- 3-4 drops
Grated carrots-1 cup
To top and garnish with:
Honey- 2-3 tbsp.
Walnuts- 2-3 tbsp. chopped
Raisins- 2-3 tsp chopped
Cinnamon powder-1/4 tsp
Tender coconut/ malai- 2-3 tbsp. shredded
White chocolate sauce/ white chocolate dip as desired.
Method:
1. Prepare all the ingredients for the honey, walnut pancakes and keep them aside.
2. In a mixing bowl combine together all the ingredients for the batter and using little water or milk make a nice smooth coating textured batter, rest for 20 mins, add in the cinnamon powder, carrots into the batter and mix well.
3. Using a non-stick pan, prepare small dessert pancakes with the above batter and using a little melted butter/oil cook on both sides, remove and keep aside.
4. To serve the pancakes, arrange them on a serving plate and top with honey and nuts/ sweet cream/ peanut butter/ white chocolate sauce/ shredded tender coconut etc.
