Dietitian Approved - Carrot Pico De Gallo
By Amanda Allen MS, RDN, LD

Crunch, munch, snap – carrots aren’t just rabbit food! If you have been packing baby carrots in your child’s lunch for years but haven’t been enjoying them yourself, it’s time to mix it up! From the greens to the crunchy orange tip, it’s time to embrace the whole carrot and start adding them into your favorite dishes.

CARROTS 101:

Nutrient-Dense Carrots:

Fiber – in particular soluble fiber – has been linked to helping with blood sugar control and helping to lower blood cholesterol.

Vitamin A – Carrots contain beta carotene that our bodies convert into vitamin A. This promotes good vision, supports our immune function and more!

Potassium – Assists with blood pressure control.

Carrots also contain many other vitamins and minerals and can be incorporated regularly into your meals and snacks as part of a balanced diet.

Buy: Look for vibrant, fresh-looking tops. If the tops have been removed, inspect the stem end; darkening can be a sign of age. When purchasing packaged carrots, check that they are firm and bright.

Store: Trim any greens 1 to 2 inches from the top of the carrot before storing. Store carrot greens separately from the carrots to ensure freshness. Store carrots in a plastic bag in the fridge for up to two weeks. If they become dry or start to turn white, place them in a container with enough water to submerge them completely.

Prep: Rinse under cool water and peel whole carrots before adding to recipes, roasting or snacking.

Crunch Your Way to Better Health: Raw carrots: Shred raw carrots to add crunch to salads or simply slice and serve with hummus for a balanced snack. Roast whole carrots tossed in olive oil and your favorite spices for a delicious side dish. For a nutritional boost add carrots into your favorite baked goods such as muffins, breakfast cookies and more! Carrot greens are edible and can be added to smoothies, pureed into your favorite hummus recipe or sautéed for a simple side dish

Check out this Carrot Pico De Gallo to add on top of your spring brunch tacos this season!

INGREDIENTS (SERVES 6)

1 c. carrot, finely chopped

½ c. red onion, finely chopped

½ c. carrot leaves, finely chopped

1 clove(s) garlic, minced

2 tbsp. fresh lime juice

1 serrano chile pepper, seeded and finely chopped

½ tsp. Hy-Vee kosher salt

DIRECTIONS

Step 1. Combine carrot, red onion, carrot leaves, garlic, lime juice, pepper and salt in a medium bowl.

Step 2. Cover and refrigerate until serving.

Step 3. Note: Chile peppers contain volatile oils that can burn your skin and eyes. When working with serrano’s, wear protective gloves.

NUTRITION FACTS

15 Calories per Serving

  • Total Fat: 0g
    • Saturated Fat: 0g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 170mg
  • Total Carbohydrates: 4g
    • Dietary Fiber: 1g
    • Total Sugars: 2g
  • Protein: 2g

About the author: Amanda Allen obtained her Bachelor of Science degree at Missouri State University and completed her internship and Master of Science degree in Nutrition Diagnostics at Cox College. Amanda’s nutrition philosophy is to promote optimal health and nourishment through a whole food nutrition plan and a positive relationship with food.

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