Carrots have long been associated with good vision, and for good reason! Rich in beta-carotene (a precursor to vitamin A), they are a valuable asset for eye health. Vitamin A plays an essential role in protecting the retina, preventing dry eyes, and reducing the risk of age-related macular degeneration (AMD).
But beyond their reputation, carrots are also versatile, tasty... and perfect for all kinds of dishes. Here are some easy and delicious recipe ideas to enjoy their benefits while delighting your taste buds.
Carrot, ginger, and turmeric soup
Ingredients:
- 6 carrots, sliced into rounds
- 1 chopped onion
- 1 tablespoon of grated fresh ginger
- 1 teaspoon of ground turmeric
- 3 cups of vegetable broth
- 1 tablespoon of olive oil
- Salt and pepper to taste
Preparation:
- Sauté the onion and ginger in olive oil.
- Add the carrots, turmeric, and broth.
- Simmer for 20 minutes, then blend until smooth.
- Serve hot, with a drizzle of plain yogurt if desired.
Health benefits: Ginger and turmeric are anti-inflammatory, and when combined with carrots, they support retinal health.
Crunchy carrot, sunflower seed, and raisin salad
Ingredients:
- 3 grated carrots
- ¼ cup raisins
- 2 tablespoons sunflower seeds
- 1 tablespoon lemon juice
- 1 tablespoon walnut or olive oil
- Salt and pepper
Preparation:
- Mix all ingredients in a bowl.
- Let stand for 10 minutes to allow the flavors to develop.
- Serve chilled.
Benefits: An excellent source of vitamin A, vitamin E, and antioxidants that protect the eyes from oxidative stress.
Carrot, apple, and walnut muffins
Ingredients:
- 2 cups grated carrots
- 1 grated apple
- ½ cup chopped walnuts
- 1 ½ cups whole wheat flour
- ½ cup coconut or maple sugar
- 2 eggs
- ½ cup vegetable oil
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
Preparation:
- Preheat the oven to 350°F (180°C).
- Mix the dry ingredients separately from the wet ingredients, then combine.
- Spoon into muffin tins and bake for 20 to 25 minutes.
Benefits: A nutritious snack that combines fiber, healthy fats, and vitamins that are good for your eyes—and your energy levels.
