Carrots 101: Selection, Storage, and Cooking Tips for Maximum Flavor
— Kate Yerxa, MS, RD, Extension Professor University of Maine Cooperative Extension
Carrots have been a staple in diets for centuries. While the orange variety is most common, carrots come in various colors, including red, purple, yellow, black, and white. A fun fact about carrots is that they are a member of the parsley family. Carrots are packed with nutrients. Their bright orange color is a giveaway that they are packed with beta-carotene, which your body converts into vitamin A. Vitamin A is an antioxidant essential for eye health, immune function, and skin health. Beyond vitamin A, carrots are also a good source of another antioxidant – vitamin C, and carrots are high in fiber which helps to keep your digestive system running smoothly.
Choosing Carrots
When selecting carrots, look for ones that are firm and well-colored. Avoid carrots with a large amount of green at the top or wilted, flabby, cracked carrots. If you buy carrots with the greens still attached, choose the carrots that have bright green tops and are fresh-looking. Another fun fact about carrots is that smaller carrots tend to be more tender than larger ones.
Storing Carrots
To keep your carrots fresh for longer, store them in a closed plastic bag or container in the refrigerator. They can stay fresh for up to two weeks. If you purchase or harvest carrots with leafy green tops, remove them before storing the carrots in the refrigerator. The tops can cause the carrots to wilt. If your carrots become wilted, you can revive them by soaking them in cold water. Carrots can be preserved through freezing or canning with a pressure canner. For more information on how to preserve carrots, visit University of Maine Cooperative Extension bulletin #4384, Freezing Vegetables or #4382, Canning Vegetables In a Pressure Canner.
Ways to Enjoy Carrots
Carrots are incredibly versatile and can be enjoyed in several ways. Here are a few ideas:
- Raw: Enjoy them as a crunchy snack, add them to salads, or grate them for slaw.
- Steamed: Steam carrots until tender-crisp for a simple and healthy side dish.
- Microwaved: For a quick and easy option, microwave peeled and sliced carrots.
- Roasted:
- Preheat your oven to 400°F.
- Cut carrots into uniform-sized coins.
- Place in a mixing bowl and drizzle with 1 to 3 teaspoons of vegetable oil, depending on the amount of carrots.
- Spread evenly on a baking sheet.
- Sprinkle with your choice of seasoning (e.g., garlic powder, Italian seasoning, rosemary, dill, or cumin).
- Roast for 20-30 minutes, stirring every 10 minutes, until tender.
The next time you’re at the grocery store or farmer’s market, grab a bunch of carrots and try a few of our favorite Mainely Dish carrot recipes today!
Excerpted from University of Maine Cooperative Extension Bulletin #4175, Vegetables and Fruits for Health: Carrots