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Carrot Recipes From EatingWell Magazine



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Organic Carrot Seeds are included in our Garden Starter Collection!

 

Chili-Roasted Carrots

From EatingWell:  September/October 2009

Ingredients

  • 2 tablespoons canola oil
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2 pounds carrots (10-12 medium), cut into 1/4-inch diagonal slices
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons lime juice

Preparation

  1. Position rack in lower third of oven; preheat to 450ºF.
  2. Combine oil, chili powder, cumin and salt in a medium bowl. Add carrots and toss well to coat. Spread out on a rimmed baking sheet. Roast the carrots, stirring once, until tender and golden, 20 to 25 minutes.
  3. Toss the carrots with cilantro and lime juice. Serve immediately.

Nutrition

Per serving: 161 calories; 8 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 2 g protein; 7 g fiber; 455 mg sodium; 750 mg potassium.

Nutrition Bonus: Vitamin A (762% daily value), Vitamin C (27% dv), Potassium (21% dv).


Carrot Salad with Honey-Lemon Dressing

From EatingWell:  September/October 2009

Here we combine carrots and celery root (also known as celeriac) in a quick shredded slaw. Try it as a change from an ordinary mixed green salad.

Ingredients

  • 2 tablespoons walnut oil or canola oil
  • 2 tablespoons lemon juice
  • 1 tablespoon honey
  • 1 small shallot, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cups shredded carrots, (about 4 medium)
  • 1 cup peeled and shredded celery root (see Note)
  • 1/4 cup golden raisins
  • 1/4 cup chopped walnuts, toasted (see Tip)

Preparation

  1. Whisk oil, lemon juice, honey, shallot, salt and pepper in a large bowl. Add carrots, celery root, raisins and walnuts; toss to combine.

Tips & Notes

  • Ingredient Note: Look for celery root (or celeriac) in the refrigerated produce section near other root vegetables. To peel it, remove the thick skin with a knife or use a vegetable peeler and peel around the root at least three times to remove all the fibrous skin.

Nutrition

Per serving: 190 calories; 12 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 22 g carbohydrates; 2 g protein; 3 g fiber; 357 mg sodium; 384 mg potassium.

Nutrition Bonus: Vitamin A (204% daily value), Vitamin C (16% dv).


Wok-Seared Chicken & Vegetables (Kadhai murghi)

From EatingWell:  January/February 2008

This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. Enjoy the smoky aromas that emanate from the pan and the combination of spices that titillate the taste buds.

Ingredients

  • 2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 1 tablespoon cornstarch
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
  • 3 tablespoons canola oil, divided
  • 2 large carrots, cut into 1/4-inch-thick slices
  • 1 large green bell pepper, cut into 1-inch cubes
  • 1 small red onion, cut into 1/2-inch cubes
  • 4 large cloves garlic, thinly sliced
  • 3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
  • 1 tablespoon lime juice
  • 1/2 cup firmly packed fresh mint leaves, finely chopped

Preparation

  1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
  2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.
  3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Nutrition

Per serving: 271 calories; 14 g fat (2 g sat, 7 g mono); 63 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 25 g protein; 4 g fiber; 524 mg sodium; 514 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (70% dv), Iron (20% dv), Fiber (16% dv), Potassium (15% dv).

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Curried Carrot Soup

From EatingWell:  August/September 2006

If you like a bit of heat, use hot Madras curry powder in this recipe. Serve as a light lunch or as an appetizer before supper.

Ingredients

  • 3 tablespoons canola oil
  • 2 teaspoons curry powder
  • 8 medium carrots, peeled and thinly sliced
  • 4 medium stalks celery, thinly sliced
  • 1 medium onion, coarsely chopped
  • 5 cups reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. Cook oil and curry powder in a large saucepan over medium heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook, stirring frequently, for 10 minutes. Stir in broth. Bring to a boil. Reduce heat and simmer until the vegetables are very tender, about 10 minutes. Remove from the heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot away the oil that has risen to the top. Discard the paper towel.
  2. Working in batches of no more than 2 cups at a time, transfer the soup to a blender and puree (use caution when pureeing hot liquids). Return the pureed soup to the pan, place over medium heat and heat through. Season with lemon juice, salt and pepper.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 133 calories; 8 g fat (1 g sat, 4 g mono); 4 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 389 mg sodium; 383 mg potassium.

Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (15% dv).

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Carrot Cake

From EatingWell:  April/May 2005

Carrots give carrot cake a health-halo effect—people think it's health food, but it's usually very high in fat and calories. But our version has about 40 percent less calories and 50 percent less fat than most. First, we use less oil in our batter. Then we skip the butter in the frosting (don't worry, it's still light and smooth). To ensure the cake is moist, we add nonfat buttermilk and crushed pineapple.

Ingredients

Cake

  • 1 20-ounce can crushed pineapple
  • 2 cups whole-wheat pastry flour, (see Ingredient Note)
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3 large eggs
  • 1 1/2 cups granulated sugar
  • 3/4 cup nonfat buttermilk, (see Tip)
  • 1/2 cup canola oil
  • 1 teaspoon vanilla extract
  • 2 cups grated carrots, (4-6 medium)
  • 1/4 cup unsweetened flaked coconut
  • 1/2 cup chopped walnuts, toasted (see Tip)

Frosting

  • 12 ounces reduced-fat cream cheese, (Neufchâtel), softened
  • 1/2 cup confectioners' sugar, sifted
  • 1 1/2 teaspoons vanilla extract
  • 2 tablespoons coconut chips, (see Ingredient Note) or flaked coconut, toasted

Preparation

  1. To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
  2. Drain pineapple in a sieve set over a bowl, pressing on the solids. Reserve the drained pineapple and 1/4 cup of the juice.
  3. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and the 1/4 cup pineapple juice in a large bowl until blended. Stir in pineapple, carrots and 1/4 cup coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
  4. Bake the cake until the top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
  5. To prepare frosting and finish cake: Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with toasted coconut.

Tips & Notes

  • Ingredient Notes: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.
  • Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets or at melissas.com.
  • Tips: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
  • To toast chopped walnuts and coconut chips, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 5 minutes.

Nutrition

Per serving: 342 calories; 17 g fat (5 g sat, 7 g mono); 56 mg cholesterol; 43 g carbohydrates; 6 g protein; 3 g fiber; 349 mg sodium; 150 mg potassium.

Nutrition Bonus: Vitamin A (40% daily value), Fiber (12% dv).

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