By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Aromatic Carrot Salad Photo: Katie Schmidt
Carrots
Crispy, healthy!
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. Cooking demos are featured on WEAU-TV 13, Eau Claire, Wisconsin.
Carrots Tips & Nutrition
Carrots are 7% natural sugars
The carrot is one of the top 10 most economically important global vegetable crops
Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.
The green tops of the carrot are edible but not many people eat them.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist. She developes recipes and videos and is a member of the Academy of Nutrition & Dietetics.
Crunch a Carrot - Fresh & Raw
Shred a Carrot - Add to Salads
Slice a Carrot - Steam with Ginger
Peel a Carrot - Dip into Peanut Butter
RECIPE: AROMATIC CARROT SALAD
Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.
PREP TIME: 15 MINS
COOK TIME: 0 MINS
TOTAL TIME: 15 MINS
Makes 12 ½ c. servings
INGREDIENTS:
5 medium carrots – grated or spiral cut
2 c. spinach or kale
1 can (14 oz.) garbanzo beans (chick peas)
½ c. walnuts or almonds
½ c. dried cranberries or raisins
½ c. Kalamata olives (or traditional olives) or feta cheese
Dressing: Honey Dijon Aromatic Dressing:
1/3 cup extra virgin olive oil
1/4 cup vinegar
2 Tbsp. honey
1 Tbsp. dijon mustard
1/4 tsp salt (optional)
1/2 tsp ground cumin or more
1/2 tsp ground turmeric or more
½ tsp ground cinnamon or more
1/4 tsp black pepper
DIRECTIONS:
1. In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.
2. In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.
3. Toss the dressing over the salad just before serving. Add more spices if desired.
Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.
This spice combination is slightly sweet with a Moroccan flavor
Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Roasted Carrots. Photo: Ruth Chipps
Aromatic Carrot Salad. Photo: Katie Schmidt
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
More at: www.JacksonInAction.org