• Vitmamin A - Important for growth, healthy skin. good vision (especially at night), and resisting infections                                                                     .
• Potassium - Important for keeping normal blood pressure.
• Carbonhydrates - Important as a source of energy.                         
• Fiber - Important for digestion.   

Vegetables containing fiber, vitamin C and Vitamin A (beta carotene) may help you to prevent certain forms of cancers.

Carrots provides fiber and vitamin A!

Carrots are low in calories!

                            1/2 cups provides:

                                  Cooked = 30 Calories

                                  Raw (grated) = 23 calories

Selection and Storage

Selection                                                                   

When selecting carrots look for:

• well-formed
• bright color (orange)
• firm

Avoid selecting carrots:

• with cracks or green areas at the top
• that are limp
• that show spots of soft decay
• with dark or black color.

Storage

To keep carrots fresh, store them in plastic bags in the refrigerator.  If carrots are purchased with their tops on, remove them before storing.

One pound of carrots yields about 5 servings.  Each serving is about 1/2 cup.

Ways to Serve Carrots

*Fresh and crisp (raw)

• In salads (sliced or shredded)
• In tacos (shredded)
• With low fat dips (carrot sticks)

  * Lightly cooked

• In stews
• In soups

Cooking Suggestions

It is not necessary to peel carrots before using; just scrub them well under running water to remove the soil.

Cook carrots until just tender to maintain flavor and preserve vitamins and minerals.  Be careful not to overcook.

Preparation Techniques

Steaming

Place carrots in a strainer (os streamer) in a pot with 1-2 inches of water or other liquids such as broth.  Liquid should not touch the bottom of the strainer.  Takes around 20 minutes to cook.

Microwaving

Place the carrots in a microwave-safe dish.  Add 1/4c. of both or water; cover tightly with plastic wrap and cook on high for 4-6 minutes or until just tender.

Stir Frying

Cut the carrots in strips.  heat a small amount (about 1 tablespoon) of oil in a skillet until it is hot but not smoking.  Add the carrots, stirring constantly for 3-4 minutes until tender.

Baking

This method is convenient wspecially when you are baking or roasting other foods.  Place carrots in a shallow baking dish.  baking time will vary depending on the amount and size of carrots.

Bake at:

             * 375 ^o F for about 40 minutes if carrots are frozen, or

             * 400 ^o F until tender, if fresh.

Boiling

Cut carrots in rounds or chunks and place in boiling water.  Boil for 10 minutes or until tender.  Boiling carrots reduces the sweet flavor.

Introducing carrots to Your Family

If carrots are new to your family:

            * Offer but don't force them to try .

            * Be a model.  Eat carrots yourself.

            * Serve carrots with favorite foods.

            * Let children help prepare carrots.

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                                        Sunday October 31, 2004