It is a general myth that 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.
Carrot is rich in carotenoids, flavonoids, vitamins, and minerals, all of which possess numerous nutritional and health benefits. Besides being good for eyes, carrot is beneficial for diabetes, lowers cholesterol, reduces blood pressure, protects liver and boosts immunity.
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 with 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 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 carrot the greatest flavour.
- Helps release the carotenoids by breaking down cell walls.
- Level of beta-carotene increases after carrots are cooked and paired with healthy fat ((oil, butter, nuts, seeds).
- Provide the most nutritional value.
- Study on the impact of cooking on minerals in carrots shows that Quick steaming helps to retain 75 % of potassium, phosphorus, iron, zinc, magnesium, and calcium.
Steamed carrots with healthy fat added is the most nutritious way to eat carrots as it provides maximum beta carotene.