Calling on Carrots: Winter special treat full of goodness & nutrition

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Around the first century, Greek doctors used carrots as a stomach tonic. They were used as food during the 13th century in Europe. The vegetable is great for eyesight and you skin, it also boosts the immune system. Cooked carrots are better for you than raw. The fiber in carrots can help keep blood sugar levels under control. And they’re loaded with vitamin A and beta-carotene, which there’s evidence to suggest that can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.

Here are a few health benefits of Carrots

• Pectin is the main form of soluble fiber in carrots. Soluble fibres can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease.
• Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phyllo Quinone), and B6. Vitamin A: Carrots are rich in beta carotene, which your body converts into Vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function. Carrots offer many plant compounds, including carotenoids.

These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer. Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.

However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene.

The main plant compounds in Carrots are

• Beta carotene: Orange carrots are very high in beta carotene.
• Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
• Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health.
• Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease.
• Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukaemia and other cancer.
• Anthocyanin’s: These are powerful antioxidants found in dark-coloured carrots.

Here are a few of my favorite Recipes with Carrots.

HERBED CARROT AND PUMPKIN SOUP

Ingredients

Carrots- 250 gms, peeled and roughly cut

Yellow pumpkin- 100 gms, peeled and cubed

Oil-2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onions- 1 small chopped

Celery-1 stalk chopped

Salt and pepper to taste

Veg stock/ water- 600 ml

Fresh basil leaves- 4-5 no

Mixed herbs-1/2 tsp

Fresh cream-2 tbsp.

Cashew/ almond paste- 2 tsp

Chili flakes-1/2 tsp

Maida- 2 tsp

Fresh parsley- 1-2 sprigs for garnish.

Method

• Prepare all the ingredients for the soup recipe.
• Heat oil and butter in a pan saute the garlic, onions, celery for a couple of mins.
• Add in carrots, pumpkin, maida, salt, pepper, herbs, chili flakes and saute for a couple of mins.
• Add in veg stock/water, bring to a boil and simmer for 10-12 mins.
• Cool, puree and strain the soup and bring it back to a boil, adjust the seasonings to taste and add some cashew/almond paste and some fresh cream as well before serving garnish the soup with fresh parsley.

GAJAR-METHI-MATTAR KI SUBZI

Ingredients

Carrots- 200gms, peeled and cut into small cubes

Green peas- 150 gms, blanched

Fresh methi leaves- 1 cup, roughly cut

Fresh coriander -1 cup chopped

Garlic-1 tsp chopped

Oil-1 tsp

Ghee-1 tsp

Hing-1/4 tsp

Ginger -1 tsp chopped

Garlic- 1tsp chopped

Green chilies-1 tsp chopped

Salt to taste

Tomato- 1 cup puree

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Water-1/4 cup

Sugar- 1 pinch.

Method

• Prepare all the ingredients for the subzi as listed.
• Heat oil and ghee in a pan and saute the ginger, garlic, chilies, hing, add in the tomatoes and saute for 2 mins.
• Add in the salt and powdered spices, carrots, peas and methi- coriander leaves.
• Simmer for 10-12 mins, cover and cook and check for seasoning and spice as per taste.
• Dish out the recipe into a serving plate and garnish with ginger juliennes and serve hot with phulkas / rotis.

CHEFS SPECIAL CARROT SALAD

Ingredients

Carrots- 150 gms, peeled and cut into strips

Chickpeas- 1 cup boiled

Assorted lettuce leaves-1 cup

Salt to taste

White pepper powder to taste

Chili flakes- ½ tsp

Mixed herbs-1/2 tsp

Garlic- 1 tsp chopped

Assorted capsicums- ½ cup shredded

Dates- 2-3 chopped

Walnuts- 2-3 tsp sliced

Raisins- 2-3 tsp

For the dressing

Olive oil- 2-3 tbsp.

Mustard paste-1/2 tsp

White wine- 2 tsp

Honey- 2 tsp

Salt and pepper to taste

Fresh parsley- 1 tsp chopped

For the garnish

Black / green olives/ cherry tomatoes/ parsley- as needed.

Method

• Prepare all the ingredients for the salad recipe as listed.
• In a mixing bowl combine together the ingredients for the dressing and shake it all well.
• If using crispy lettuce leaves like ice-berg/ Lollorosso/ romaine etc keep the leaves in chilled water until being used.
• Toss the body and dressing of the salad together in a mixing bowl and check the salad for seasoning.
• Place the base on the serving plate, topped with the tossed salad and variety of garnishes from nuts/seeds/ micro-greens etc to be used.

NUTTY CARROT RICE

Ingredients

Carrots- 150gms, peeled and cut into strips/ shreds

Basmati rice- 1 cup soaked for 15 mins

Oil-1 tsp

Butter-1 tsp

Cinnamon stick- 1 piece

Cloves- 2-3 no

Sliced onions- ¼ cup

Salt to taste

Veg stock/ water as needed

Cumin powder-1/4 tsp

Coriander powder-1 tsp

Tofu- 1 cup cubed

Raisins- 2-3 tbsp.

Almond- 2-3 tsp sliced

Cashews- 2-3 tsp sliced

Saffron- 6- 8 strands

Milk- ¼ cup

Dates- 2-3 chopped

Rose water-1-3 tsp

For non-veg additions

Boiled cubed eggs/ saute sliced chicken breasts/ grilled prawns with lemon garlic butter sauce etc.

Method

• Prepare all the ingredients for the rice preparation as listed above.
• Heat oil and butter in a pan, saute the spices, add in the onions and saute until pink, add in the rice and salt, pepper, herbs, chili flakes, spices to taste.
• Add in double quantity of water/veg stock, saffron and simmer, cover and cook the rice until almost done.
• Add in the carrots and raisins, rose water dates and nuts and lightly mix it all well, cover and cook for another 6-8 mins, serve hot with add ons as per choice in veg or non-veg.

STIR FRIED NUTRI RICH CARROTS

Ingredients

Carrots- 150 gms, peeled and shredded

White/purple cabbage- 1 cup

Oil-1 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Celery- 1 stalk, chopped

Salt and pepper to taste

Chili flakes-1/4 tsp

Mixed herbs- ¼ tsp

Soya sauce-1 tsp

Red chili sauce- 2 tsp

Green chili sauce- 1 tsp

Water-3-4 tbsp.

Spring onion greens-1/2 cup chopped

Tomato ketchup-2-3 tsp

Raisins/ walnuts/ almonds/cashews- 2-3 tbsp. as desired

Flax seeds/ pumpkin seeds- 2- 3 tsp

Roasted crushed peanuts- 2-3 tbsp.

Additional ingredients

Add water chestnuts/ add broccoli/ Babycorn/ zucchini/ bamboo shoots etc as well for variety.

Method

• Prepare all the ingredients for the stir fried carrot recipe.
• Heat oil and butter in a pan and saute the garlic, onions, celery for a couple of mins.
• Add in the carrots, cabbage and green/ red capsicums as well and add seasonings, herbs, chili flakes, sauces to taste and stir fry.
• Allow to cook on a medium flame for 3-4 mins, add in the nuts/seeds as per choice and mix well.
• Add spring onion greens towards the end and give it a nice mix, serve this recipe as an accompaniment to a main course like a roast chicken or a grilled chicken breast with mushroom pepper sauce.

CARROT – HONEY – WALNUT PANCAKES

Ingredients

For the pancake batter

Maida-1 and a half cup

Salt- 1 pinch

Baking powder-1/4 tsp

Egg -1/2 no

Powder sugar-1 tsp

Oil/ melted butter-2 tsp

Vanilla essence- 3-4 drops

Grated carrots-1 cup

To top and garnish with:

Honey- 2-3 tbsp.

Walnuts- 2-3 tbsp. chopped

Raisins- 2-3 tsp chopped

Cinnamon powder-1/4 tsp

Tender coconut/ malai- 2-3 tbsp. shredded

White chocolate sauce/ white chocolate dip as desired.

Method

• Prepare all the ingredients for the honey, walnut pancakes and keep aside.
• In a mixing bowl combine together all the ingredients for the batter and using little water or milk make a nice smooth coating textured batter, rest for 20 mins, add in the cinnamon powder, carrots into the batter and mix well.
• Using a non-stick pan, prepare small dessert pancakes with the above batter and using little melted butter/oil cook on both sides, remove and keep aside.
• To serve the pancakes, arrange them on a serving plate and top with honey and nuts/ sweet cream/ peanut butter/ white chocolate sauce/ shredded tender coconut etc.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef  Mobile: 91 9820939336.