FRIDAY FARE: Super Foods - Carrots

The next Super Food I'm introducing is CARROTS. Carrots are one of the top sources of beta-carotene, which is an antioxidant that protects arteries. There are 32 calories in one medium-sized carrot. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide potassium and magnesium - which can lower blood pressure. They are have folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

Here are some ideas on getting more carrots into your diet (from Allrecipes.com)

1. Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite

2. Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.

3. Instead of chips, serve pre-sliced carrots with dip

4. Add finely grated carrots to muffins, tuna or salmon salad, and casseroles

5. Microwave baby carrots and stir in a dollop of honey for a sweet side dish

6. Roast carrots in the oven with olive oil

Ok, so let's get on with the healthy recipe - this one got rave reviews!!

CARROT RICE
"Fragrant basmati rice sauteed with carrots, onions, fresh ginger, peanuts, and cilantro. You will be surprised to taste this delicious rice."

Ingredients

1 cup basmati rice
2 cups water
1/4 cup roasted peanuts
1 tablespoon margarine
1 onion, sliced
1 teaspoon minced fresh ginger root
3/4 cup grated carrots
salt to taste
cayenne pepper to taste
chopped fresh cilantro

Directions

Combine rice and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low, cover with lid, and allow to steam until tender, about 20 minutes. While rice is cooking, grind peanuts in a blender and set aside. Heat the margarine in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned golden brown about 10 minutes. Stir in ginger, carrots, and salt to taste. Reduce heat to low and cover to steam 5 minutes. Stir in cayenne pepper and peanuts. When rice is done, add it to skillet and stir gently to combine with other ingredients. Garnish with chopped cilantro.