Loaded with nutrition and flavor, the versatile carrot goes way beyond a midday snack.

Published in Muscle & Fitness

LIFE SUPPORT Adults who eat at least 25g carrots daily are 32 percent less likely to get heart disease, according to a study published in the British Journal of Nutrition

1. ENJOY THEM ROASTED Combine 2 tbsp olive oil, ½ tsp cumin and dashes of salt and pepper, then toss with 500g carrots. Roast at 220°C for 20–35 minutes. Mix ¼ cup yoghurt with dill, drizzle over carrots, then sprinkle with roasted pepitas.
2. COOK A SOUP In a pot, sauté ½ cup chopped onion in 2 tbsp coconut oil. Add 1 chopped garlic clove, 4 tsp minced ginger, 500g chopped carrots, and 1 chopped sweet potato. Add 1½ cups stock. Cook until vegies soften. Purée in a blender.
3. MIX UP A SLAW Shred 500g carrots and add to a large bowl. Add 4 chopped spring onions, 2 tbsp rice vinegar, 1 tbsp sesame oil, 1 tsp tamari and juice from 1 lime. Mix well and sprinkle with toasted black sesame seeds.
4. MAKE A MASHED SIDE Chop 500g carrots and 1 large peeled turnip, then boil them for 15–20 minutes. Mash with a potato masher or briefly process in a food processor. Stir in 4 tbsp butter and salt and pepper to taste.
5. SIP ON A JUICE Wash and juice 3 large carrots, 2 apples and a 2.5cm piece of fresh ginger for a refreshing and tasty way to boost daily nutrient intake. Using a masticating or whole-food juicer will allow for better fibre retention.