By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Aromatic Carrot Salad Recipe: Ruthie Chipps. Photo: Katie Schmidt
Carrots
Crispy, healthy!
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. January features cooking demos on WEAU-TV 13 newscast (NBC) 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, is Communications Director for Jackson In Action and Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.NewMediaIcons.com
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
For more heart healthy recipes visit:
https://www.jacksoninaction.org/harvestofthemonth
Carrot & Chick Pea Toss
Carrot & Chick Pea Toss
Mediterranean flavors make this quick saute dish a favorite.
1 pound carrots scrubbed, cleaned, sliced
2 Tbsp. oil of choice or butter
4 Tbsp. water
1- 15 oz. can chickpeas or white beans
2 Tbsp. honey
1 Tbsp. balsamic vinegar
1/2 cup feta cheese crumbled
2 Tbsp. fresh parsley, minced
INSTRUCTIONS
Heat a large skillet over medium heat and add oil/butter.
Once the skillet is hot, add the carrots. Stir so they are coated well with the oil/butter. Cook for about 5 minutes, until they start to get a nice char on each side. Next, add 4 Tbsp. water and mix well.
Reduce the heat to low and place a cover for 5 minutes.
Remove the cover and give the carrots a final toss.They should look crispy on the outside.
Next stir in the honey and balsamic vinegar.Once the carrots have cooled, top with the crumbled feta cheese.
Serve as a side dish or for a full meal, add a protein source such as cooked chicken, fish or tofu.
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