Carrots are among the most used and most versatile vegetables out there. They are featured in all different cuisines, from Asian to Middle Eastern, from African to European, and of course, American! Carrots can be raw or roasted, air fried or stir fried, pickled or juiced–the options are virtually endless. Since they are one of the sweeter vegetables, they are even featured in desserts like carrot cake. They are truly a do-everything vegetable!
Not only are they easy to use, but they are super nutritious as well. They are packed with beta-carotene, a powerful antioxidant that boosts immunity and helps protect against cancer. In fact, just ½ cup of raw carrot provides a good dose of fiber and over half of your daily recommended Vitamin A, but only contains 41 calories. That’s a lot of nutrition in a small space!
This root vegetable is also simple to grow at home. The carrot-growing season is long in Florida, from November to June. They come in a variety of colors in addition to the traditional orange, so pick your favorite color and add them to your garden! They grow well alongside fragrant vegetables like garlic or onions, to repel pests. For growing tips, contact the agriculture experts at the Brevard County Extension Office and talk to one of their Master Gardeners.
Fun fact: back in WWII, the Royal Air Force spread the rumor that carrots help people see in the dark. This was likely designed to explain England’s success during night air raids, while keeping their new radar technology a secret.
Since most of the nutrition in carrots is released upon cooking, here is a fun way to cook carrots that the whole family will love:
Air Fryer Carrot Fries (adapted from Elevegan.com)
Ingredients:
1 ½ pounds carrots, peeled
1 ½ T oil
2 ½ t cornstarch
½ – ¾ t sea salt
½ t paprika
½ t smoked paprika
½ t ground cumin
½ t garlic powder
¼ t ground pepper
Instructions:
Peel the carrots and slice them into sticks, about ½ inch thick. Add the carrot sticks to a large bowl along with all the remaining ingredients and toss to combine and coat the carrots well. Lay carrots out in a single layer on your air fryer basket, with a little air between and air fry at 350 degrees for 15-20 minutes, shaking the basket halfway through. Serve with your favorite dipping sauce.
Makes 4 servings.
Nutrition facts:
Calories: 111, fat: 5.4g, saturated fat: 0.75g, carbohydrates: 11.5g, protein 1.4g, fiber: 4.2g, sugar: 7.1g
Article by Rebecca Byerly and Elizabeth Shephard
References:
Lawn and Garden. UF IFAS Extension, https://sfyl.ifas.ufl.edu/lawn-and-garden/
“Carrot Fries.” Adapted from ElaVegan, Michaela Vais, 23 Mar. 2021, https://elavegan.com/carrot-fries/
“Carrot.” Fun Food Encyclopedia, Food Print. https://foodprint.org/real-food/carrots/#:~:text=They%20are%20used%20liberally%20in,roasted%20carrot%20and%20avocado%20salad)
“Carrot.” Brittanica. https://www.britannica.com/plant/carrot
“Reasons Why Carrots (Of All Colors) Are Healthy for You.” Health Essentials, Cleveland Clinic, 23 Mar. 2021. https://health.clevelandclinic.org/reasons-why-carrots-of-all-colors-are-healthy-for-you
“21 Fun Facts About Carrots.” Fun Facts About, 2 Jan. 2024. https://www.funfactsabout.com/fun-facts-about-carrots/
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