Roasted Ginger Carrots
Roasted Ginger Carrots
5 carrots, peeled and cut into sticks
1 tbsp extra virgin olive oil
1/4 tsp salt
1/4 tsp pepper
1/8 tsp ground ginger
Preheat oven to 400° F. Place carrots, oil, and spices in a covered container. Shake until carrots are evenly coated. Pour into a glass pan or onto a cookie sheet; arrange carrots in a single layer. Bake on top rack for 20 minutes, then turn carrots. Return to oven, bake another 10 minutes on the bottom rack or until carrots are tender and begin to caramelize and shrivel.
Number of Servings 4; Calories 61; Total Fat 3.7 g; Saturated Fat 0.5 g; Cholesterol 0.0 mg; Sodium 198 mg; Potassium 209 mg; Total Carbohydrates 7.4 g; Dietary Fiber 2.7 g; Sugars 3.0 g; Protein 0.7 g.
Vitamin A 301.0 % Daily Value; Vitamin B-6 6.8 % DV; Vitamin C 5.3 % DV; Vitamin E 1.8 % DV; Vitamin K 53.4 %; Calcium 2.7 % DV; Copper 0.9 % DV; Folate 3.1 % DV; Iron 1.9 % DV; Magnesium 2.3 % DV; Manganese 8.7 % DV; Niacin 2.9 % DV; Pantothenic Acid 2.0 % DV; Phosphorus 2.7 % DV; Riboflavin 2.3 % DV; Selenium 0.9 % DV; Thiamin 3.9 % DV; Zinc 1.2 % DV.
Clean Eating Notes:
I almost always buy organic carrots because the cost is typically only 25-75 cents more for the same size bag. However, CSAs, Farmer’s Markets, and growing them yourself are great buying options as well!
Learn about olive oil in the Clean Eating Notes section on the bottom of this page.
Ginger has many health benefits. A basic Google search reveals countless uses for ginger. Some benefits, verified by medical studies, include anti-nausea effects, reducing dysmenorrhea (menstruation pains), combating migraine pain, reducing arthritis pain, and much more. Be cautious, as ginger interacts with medications to slow blood clotting (including aspirin), diabetes medications, and high blood pressure medications. Consult with your doctor before using ginger if you are on any of these medications, pregnant, or have a heart condition.
Have you ever wondered why baby carrots look and taste different than regular carrots? What chemicals are used on baby carrots? Why do baby carrots turn white? The carrots used to make baby carrots are a different breed of carrot than the most bagged whole carrots, accounting for some of the taste difference. There are a ton of scary articles floating around on the internet about killer baby carrots soaked in chlorine. A more in-depth look tells us yes, baby carrots do receive a chlorine bath, but perhaps we shouldn’t have an anxiety attack just yet. The chlorine used for this bath is diluted down to similar levels one would find in city tap water. Still, chlorine isn’t good for you. Finally, the reason baby carrots turn white isn’t because of the chlorine, it’s because they’re drying out. So, here’s my take: if buying baby carrots is the only way you’re going to eat them, I say go for it. But if you’re willing to take an extra five minutes to peel whole carrots, you can really “eat clean.” (Carrot processing information from this source).
Carotenoids are the class of vegetable carrots fall into. Here’s what you need to know about carotenoids. After much of my own research, I’ll let a PHD at Oregon State University tell you, as she summarized it best, “Although the results of epidemiological studies suggest that diets high in carotenoid-rich fruits and vegetables are associated with reduced risk of cardiovascular disease and some cancers, high-dose beta-carotene supplements did not reduce the risk of cardiovascular diseases or cancers in large randomized controlled trials.” She also wrote, “Two randomized controlled trials found that high-dose beta-carotene supplements increased the risk of lung cancer in smokers and former asbestos workers.”
Furthermore, she wrote, “Lutein and zeaxanthin are the only carotenoids found in the retina and lens of the eye. The results of epidemiological studies suggest that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts, but it is not known whether lutein and zeaxanthin supplements will slow the development of these age-related eye diseases.” Finally, she deemed, “Carotenoids are best absorbed with fat in a meal. Chopping, puréeing, and cooking carotenoid-containing vegetables in oil generally increases the bioavailability of the carotenoids they contain.” These excerpts were written by Jane Higdon, Ph.D. and the rest of the paper can be found here.
To simplify and summarize the last two paragraphs, eating carrots and other red/yellow/orange vegetables may lower the risk of cardiovascular disease and cancer, except in cases where pre-cancer or cancer cells have already formed in which case an excess can be harmful (regarding lung cancer anyway). Carrots are also good for your eyes; it’s no rumor! Lastly, as we already knew, vitamins are always better for you in their natural food form! Supplements can be useful to make up for a lack of nutrients when absolutely necessary, but it is usually better to attempt to get them naturally first. To get the most nutrition out of your carrots, cooking in olive oil will do the trick.