Thursday, November 9, 2017

FOOD FOR THOUGHT: CRAZED FOR CARROTS


Crunchy, sweet, and super versatile, carrots are a commonplace veggie found in most crisper-drawers. Whether you pack some baby carrots into your child’s lunch bag, throw some shredded strands into your salad at lunch, sip on a carrot-infused green juice, or roast some along with your weeknight chicken-dinner, carrots’ inherent sweetness and mild flavor make them a favorite of both young and old. While available all year round, the prime growing seasons for this multi-colored gem are Spring and Fall. When the weather grows colder, higher starch is produced, and a sweeter vegetable is produced. Being that is Fall (and finally starting to get that classic “chill” in the air), this week we will dive into the crunch-tastic world of CARROTS!


ROYAL ROUNDS:
Grown and adored for centuries, the original carrot “king” is believed to have originated in Persia/Asia Minor during the 10th century. Relatives of the “wild carrot,” which is also commonly referred to as Queen Anne’s Lace (here’s looking at you flower bouquets) various selective breeding’s have brought us a much different product compared to the original purple/white and woody roots. The first written transcripts linking carrots to human consumption date back to the 1st century, where Romans commonly chomped down on “pastinaca,” which is believed to have been either a carrot or parsnip. It’s therapeutic properties were discussed by the Greek physician, Dioscorides, in his 1st century pharmacopeia of Herbs and Medicines, and the name “carota,” was found in writings by Athenaeus, whom referred to carrots as being “fairly wholesome, easily digested, and mildly diuretic.”
The spindly, bitter, and purple carrot made its way into West India, Asia, and Europe, but didn’t become popularly cultivated until the 8th Century in Afghanistan. Here, a gene mutation (which caused a loss of the anthocyanin pigment) was taken advantage of by farmers, and resulted in the yellow and light orange varietals. The Dutch specifically bred yellow carrots in honor of William of Orange (who led their independence,) and further breeding’s developed the orange hued beauties we know and love today. Throughout the 19th and 20th centuries, carrots were continuously used for their antiseptic and therapeutic properties, and carrots became more prevalent in the diet during the First World War, when a German bread (whose original base was wheat,) was replaced by carrots and potatoes. In World War II, “Dr. Carrot,” was a caricature developed to promote the vegetables’ consumption and divert consumption of scare goods, and the Gardens of Plenty campaign as well as the prevalence of Victory Gardens to promote vegetable, not flower growth, made carrots mainstream to consumers. Today, carrots are one of the top ten most important agricultural crops in the world, with the average American consuming approximately 10-14 pounds per person, per year!



THE MANY BENEFITS:
Rich in a slew of phytonutrients, vitamins, and minerals, carrots health benefits make them a great go-to source for proper nutrition!

A-PLUS ALLSTAR:  Carrots are called carrots for good-reason! A one-cup serving of these crunchy veggies provides you with 117% of the Daily Value for Vitamin A (in its precursor carotenoid form!)

A TRUE VISIONARY: Vitamin A is stored in large amounts in several pigments in the retina of our eyes, the prominent one being RHODOPSIN. This pigment plays a major role in one’s ability to detect low levels of light, making it essential for seeing in low-light situations and at night!

IMMUNE ACE: Cells of the body’s adaptive immune system (which includes B and T cells) require sufficient levels of vitamin A (in its retinoic acid form) to be synthesized. Without it, our highly specific antibody defenses and immune “memory” would not properly function, increasing susceptibility to infection and disease.

GET GROWING: A component of glycoproteins, vitamin A helps cells adhere to each other, making it easier for growth, communication, and differentiation- a process by which cells become specialized in the body. This is especially important in reproduction!

BETTER WITH BIOTIN: Touted for its hair/skin/nail benefits, biotin or Vitamin B7 is in the class of B-vitamins which act as coenzymes in the body. Co-enzymes assist the activation, maintenance, and completion of a wide variety of processes in the body, and are essential for health (be sure to obtain them everyday as B-vitamins are water soluble, meaning excess is excreted in urine!)

METABOLIC MAGIC: Biotin is required in the production of insulin, the hormone that helps to rid our bodies of excess blood sugar. In addition, biotin helps carry out the lengthy process that converts sugar (glucose) into energy, activates fatty acids (from fats/lipids,) and helps us use amino acids (proteins.)

B7 BEAUTY: Biotin has the ability to easily pass through skin cells, and keratinocytes (outer skin cells) contain a transporter specific for biotin. On top of assisting the regeneration and maintenance of skin cells, it may also benefit hair and nails.

24-KARROTS: Carrots also provide a hefty dose of Vitamin K ( 18% DV in one cup.) Vitamin K is most noted for its interactions with blood clotting, as it is necessary for protein-clotting factors in the body. In addition to reducing bleeding and bruising, K helps to remove excess calcium from the arteries (preventing hardening) and supports new bone growth/maintenance/density, as it is essential for the body’s ability to use calcium.


SELECTING & STORING:
Always opt for organic carrots, with their leaves intact if possible. Baby carrots are actually a special breed, which are processed to look like “baby” versions of their adult counterparts, but lack the same nutritional profile as the adult versions. In addition, many baby carrots are washed in chlorine to promote shelf life, and thus, opting for organic baby carrots is also advised. While orange is the way of the produce department, many times organic heirloom varieties are available at specialty grocers. These white, yellow, and purple versions not only have varying flavor profiles, but their colors depict the slight differences in nutrition! Opting for organic will also allow you to leave the skins on, which is where a lot of the fiber and phytonutrient content resides. Cooking carrots and pairing them with a dietary fat (olive oil, coconut butter, grass-fed butter, avocado, walnuts, etc) will help enhance the absorption of the carotenoid vitamins.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!


PHONE: 267-308-0777
REGISTER FOR CLASS:  HERE




Genevieve – “G”
Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist
True Wellness Biological Health



Carrot Latkes with Avocado Tahini Cream
A lower-starch alternative to the classic fried potato latke, this recipe pairs cumin seeds and tahini for a middle eastern flair. Not into that cuisine? Simply omit both, and mix avocado with plain unsweetened cultured coconut milk yogurt. 
Serves 4 to 6
  
3 cups shredded organic carrots
1 medium organic russet potato, shredded
1 small leek, halved and thinly sliced
3 tbsp. coconut flour
2 tbsp. chopped cilantro (optional)
1 large organic pastured egg, whisked
1 tsp. cumin seed
½ tsp. sea salt
½ tsp baking powder


AVOCADO TAHINI CREAM: 1 ripe Haas avocado, smashed + 1 cup Anitas Coconut milk yogurt + 2-3 tbsp tahini paste (ground sesame seed “butter) + 3 tbsp. fresh lemon juice + sea salt  to taste

In a bowl, whisk or mix tahini cream ingredients together until smooth. Alternatively, you can puree in a food processor or blender. Set aside.

Add carrots, leeks, and potatoes to a large bowl and sprinkle with sea salt. Massage with hands to evenly distribute and let sit for at least 10 minutes to soften. Add egg, cilantro, and cumin seed and mix to combine. Sprinkle in coconut flour and baking powder and mix. Let sit for 10 minutes. Form into 2-3 ounce patties. Heat a skillet with 2-3 tbsp. organic refined coconut oil OR organic ghee. Cook 2-3 minutes per side, until golden brown. Drain on paper towels, and serve dolloped with avocado cream.


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