Carrots haven’t always been orange. First cultivated thousands of years ago in the area now known as Afghanistan, the first carrots were a small, forked, purple or yellow root with a bitter, woody flavor. Early farmers grew purple, red, yellow and white carrots long before the appearance of the sweet, crunchy and aromatic orange variety that may have been developed in the 16th century by Dutch growers.

Carrots are rich in vitamins, especially vitamin A, minerals and fiber. Overconsumption of Vitamin A can be toxic. Also, it may cause a slight orange tint to the skin, though this not harmful to health. An overdose of vitamin A is unlikely to happen because of diet alone, but it may result from supplement use.

Carrots are also a good source of antioxidants. The antioxidant effects of dietary carotenoids – yellow, orange and red organic pigments present in carrots and other vegetables – may reduce the risk of certain types of cancer. The antioxidants alpha and beta carotene give carrots their bright orange color. The body absorbs beta carotene through the intestines and converts it into vitamin A during digestion. This is why people consider carotenoids to be provitamins. Carrots come in a range of colors, including purple, yellow and red. These varieties contain different compounds with antioxidant properties: Purple carrots have anthocyanin, yellow carrots contain lutein and red are rich in lycopene.

Another antioxidant that carrots provide is vitamin C. Vitamin C contributes to collagen production. Collagen is a key component of connective tissue and essential for wound healing and keeping the body healthy. The vitamin is also present in immune cells, which help the body fight disease. If a person is unwell, the immune system has to work harder and this may compromise vitamin C levels. Some believe that taking additional vitamin C may boost the immune system’s function when it is under stress. Consuming vitamin C may, for example, slightly reduce the severity and duration of a cold.

Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these contribute to bone health and may help prevent osteoporosis. They also contain various B vitamins and traces of iron and other minerals.

Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted or as an ingredient in soups and stews or even baked goods. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value. Also, carotenoids and vitamin A may absorb better in the presence of fats. For this reason, people should eat carrots with a healthful source of fat, such as avocado, nuts or seeds. With that in mind, Cook Simply recipes include Carrot Cake, Carrot Dinner Muffins and Morning Glory Muffins. These recipes offer a tasty, healthy way to add the benefits of carrots to your diet. Until next time, simply cook.

Carrot Cake

Cake

2 1/3 cup cake flour

½ teaspoon salt

2 cups brown sugar

2 teaspoons cinnamon

2 teaspoons baking soda

3 cups grated carrots

4 eggs, beaten

1 cup canola oil

3 Tablespoon milk

Preheat oven to 350 degrees. Sift together dry ingredients in a large mixing bowl. Add carrots, eggs, oil and milk. Beat on low speed until well blended. Turn mixer up to top speed while you prepare three eight-inch cake pans with oil and flour. Bake for 25-30 minutes. Remove from the oven and immediately turn the cake out of the pans onto cooling racks and cool completely before frosting.

Cream Cheese Frosting

1 8 ounce package cream cheese, at room temperature

1 stick of butter at room temperature

2 teaspoon vanilla

4 cups powdered sugar

½ cup chopped pecans, for the top of the cake

Cream together butter and cream cheese until well blended. Stir in vanilla and gradually add powdered sugar. Beat until smooth. Spread frosting on each cooled cake layer. Sprinkle chopped pecans on top of the cake. Refrigerate until time to serve, especially during the warmer months.

Carrot Dinner Muffins

2 cups sifted flour

3 teaspoons baking powder

1 teaspoon salt

1 cup milk

½ cup melted shortening

2 eggs

½ cup sugar

3 medium carrots, peeled and sliced

½ cup nuts

1 cup raisins

Preheat oven to 425 degrees. Combine flour, baking powder and salt; set aside. In a blender, combine milk, melted shortening, eggs, sugar and carrots. Blend until carrots are finely chopped. Pour carrot mixture over dry ingredients; add nuts and raisins. Mix until moistened. Fill greased muffin pans 2/3 full. Bake for about 25 minutes or until golden brown.

Morning Glory Muffins

2 ½ cups flour

1 ¼ cups sugar

3 teaspoons cinnamon

2 teaspoons baking soda

½ teaspoon salt

3 eggs

¾ cup applesauce

½ cup vegetable oil

1 teaspoon vanilla

2 cups grated carrots

1 medium apple, peeled and grated

1 can crushed pineapple (drained)

½ cup flaked coconut

½ cup raisins

½ cup chopped nuts

Preheat oven to 350 degrees. In a large bowl combine dry ingredients; flour, sugar, cinnamon, salt and baking soda. In a second bowl, combine eggs, applesauce, oil and vanilla. Stir into dry ingredients, just until moistened. The batter will be thick. Stir in apple, carrots, raisins, coconut, pineapple and nuts. Fill paper-lined muffin cups two-thirds full. Bake for 20-25 minutes or until a toothpick comes out clean. Cool five minutes before removing from muffin pans.