Healthy Foods & Recipes: Carrots

Four Healthy Reasons to Include Carrots in Your Diet

1. Rich in Antioxidants (Beta-Carotene)
   • Carrots are one of the best natural sources of beta-carotene, a powerful antioxidant that your body converts into vitamin A. Vitamin A supports eye health, improves night vision, and boosts immune function.
   • Benefit: Reduces the risk of macular degeneration, supports healthy skin, and enhances immune response.
2. Promotes Heart Health
   • Carrots are high in dietary fiber, potassium, and antioxidants, all of which contribute to a healthy heart. Potassium helps regulate blood pressure, while fiber helps reduce cholesterol.
   • Benefit: Lowers cholesterol, stabilizes blood pressure, and reduces the risk of heart disease.
3. Supports Digestive Health
   • The high fiber content in carrots promotes gut health and prevents constipation by supporting regular bowel movements.
   • Benefit: Promotes healthy digestion and reduces the risk of gastrointestinal issues like constipation and bloating.
4. Boosts Skin Health and Wound Healing
   • Carrots contain vitamin C, which promotes the production of collagen — a protein that keeps skin firm and elastic. Vitamin C also aids in wound healing.
   • Benefit: Enhances skin’s natural glow, supports faster wound healing, and reduces the effects of aging on the skin.

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Healthy Carrot Recipe: Roasted Carrot and Ginger Soup

Ingredients (Serves 4)

• 1 lb carrots (peeled and chopped into chunks)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1-inch piece of fresh ginger (peeled and grated)
• 2 tbsp olive oil
• 4 cups vegetable broth (or chicken broth)
• 1/2 cup coconut milk (optional for creaminess)
• 1/2 tsp cumin
• 1/2 tsp ground coriander
• Salt and pepper (to taste)
• 1 tbsp lemon juice (optional for brightness)
• Fresh cilantro or parsley (for garnish)

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Instructions

1. Roast the Carrots
   • Preheat the oven to 425°F (220°C).
   • Place the chopped carrots on a baking sheet, drizzle with 1 tbsp of olive oil, and season with salt and pepper.
   • Roast for 25-30 minutes until they are tender and slightly caramelized.
2. Sauté the Aromatics
   • In a large pot, heat 1 tbsp of olive oil over medium heat.
   • Add the chopped onion and cook for 3-5 minutes until softened.
   • Add the garlic, ginger, cumin, and coriander, and sauté for another 1-2 minutes until fragrant.
3. Simmer the Soup
   • Add the roasted carrots to the pot along with the vegetable broth.
   • Bring to a boil, then reduce the heat and let it simmer for 10-15 minutes.
4. Blend the Soup
   • Use an immersion blender (or transfer to a regular blender) to blend the soup until smooth.
   • If you prefer a creamier soup, add the coconut milk at this stage and blend until combined.
5. Season and Serve
   • Taste the soup and adjust salt, pepper, and lemon juice as needed.
   • Serve warm, garnished with fresh cilantro or parsley.

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This Roasted Carrot and Ginger Soup is creamy, nourishing, and packed with antioxidants, fiber, and anti-inflammatory ingredients like ginger. Enjoy it as a cozy lunch, light dinner, or a healthy side dish.

Source: ChatGPT