blankMyth

Fresh vegetables are always better than cooked ones, as heat tends to destroy the nutrients.

This principle may not be true for all vegetables. In fact, cooked carrots tend to be healthier and more nutritious than raw carrots

Vegetables start losing nutrients as soon as they are harvested. Precautions need to be taken at every step right from purchasing to storing to preparing, cooking and pairing to retain the maximum nutrients

Buying Carrots

Look for

  • Carrots that are firm, smooth, relatively straight and bright in color and fresh brightly coloured green tops ( if present ). The deeper the color, the more beta-carotene is present

Avoid

  • Carrots that are split, twisted or forked or have soft spots. Dark coloring at the crown indicates that carrots are old.

Storage

  • Carrots are hardy vegetables that keep longer than many others if stored properly
  • Beta-carotene in carrots tend to be well-retained if the carrots are properly stored
  • To preserve the freshness of carrots, minimize the amount of moisture they lose.
  • Remove the greens tops, if present as they draw away moisture from the root causing the carrot to wilt prematurely
  • Store unwashed carrots in the coolest part of the refrigerator in a plastic bag which will reduce the amount of condensation that is able to form
  • This way they can keep fresh for about two weeks.
  • Carrots should be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it can speed up the ripening—and wilting—process.
  • The tops can be separately stored in the refrigerator by wrapping in a damp paper to keep moist and should really be used soon after purchase since they are fragile and will quickly begin to wilt

Tips for Preparing Carrots

  • Do not wash carrots until ready to use.
  • Gently scrub carrots under cold running water to remove all the dirt on the surface.
  • Trim both ends; gently scrape off the outer skin and smaller hairy roots.
  • If the carrots have a bad spot on them, cut it out with a small knife.

The Nutrient-Rich Way of Cooking Carrots

Of all of the cooking methods tried when cooking carrots, the best is Quick Steaming

Method

Fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Slice carrots ¼-inch thick and steam for 5 minutes. Transfer to a bowl

Benefits

  • It gives carrots the greatest flavour
  • Helps release the carotenoids by breaking down cell walls
  • Level of beta-carotene increases after carrots are cooked.
  • Provide the most nutritional value.
  • Study on the impact of cooking on minerals in carrots show that Quick steaming helps to retain 75 % of potassium, phosphorus, iron, zinc, magnesium, and calcium

Pairing of Steamed Carrots

Since beta carotene is fat soluble to increase its absorption in the body pair it with some fat ( oil, butter, nuts, seeds)