Healthy Carrot Salad

This zesty healthy carrot salad features a sweet-and-savory vinaigrette that adds punch to every bite. Serve it on its own, mix it with greens, or use it as part of a sandwich or wrap filling.

Let it stand for at least 10 minutes before serving to let the flavors meld. Freshly grated carrots work best here. Grate them using the large holes on a box grater, or use the shredding disk for your food processor if you have one.

Health Benefits of Carrots

Carrots have many health benefits

1. Rich source of dietary carotenoids

As their name suggests, carrots are rich in plant compounds called carotenoids – these compounds accumulate in the root, the part we most enjoy eating. About 80 per cent of the carotenes in carrots are a type called beta-carotene, and are often referred to as pro-vitamin A because we convert them to vitamin A in our intestines. The majority of these carotenoids are in the flesh or outer section of the root, rather than the core. Carotenoids play an important role in eyesight – the old wives’ tale of eating carrots to help see in the dark has more than an element of truth in it.

Carotenoids also help maintain a well-functioning immune system, are important for our skin and healthy ageing, and support our mucosal membranes in important areas like the respiratory system.

Interestingly, when we cook carrots by roasting, baking, griddling or microwaving we can improve, or at the very least maintain, their carotenoid content. Puréed and enjoyed with a little fat or oil and you’ll increase your ability to absorb the pro-vitamin A content even more.

2. May support cholesterol balance and heart health

Carrots are a source of fiber as well as vitamin C, which contribute to their heart protective properties. Carrots also appear to help modify cholesterol absorption and may improve cholesterol balance as a result.

However, much of this evidence is derived from animal studies and more human trials are needed before a heart benefits can be confirmed.

3. May help with weight loss goals

Low in calories and a good source of fiber, research suggests that including vegetables, like carrots, in your diet helps increase fullness and a sense of satiation. Nevertheless, some weight loss plans, like the very low-carb diet plans, advise avoiding carrots because they contribute more in the way of simple carbs. This approach ignores the other health benefits of carrots and the fact that, when eaten in whole form, the structure, fiber and high water content of carrots helps curb appetite. Their natural sweetness may also be helpful in reducing other sugars in the diet.

4. May reduce the risk of cancer

Protective plant compounds mean carrots have been associated with reduced cancer risk, although evidence to support this is inconclusive.

The reduced risk may be due to the fact that carrots are enjoyed by people who are more likely to eat a healthy diet, rich in a wide variety of vegetables.

5. May support gut health

A study in young women who ate sufficient carrots to supply 15g of fiber per day over a three-week period reported that the fiber was highly fermentable.

Further, studies confirm the vegetable has a prebiotic role, which means carrot fiber is a good source of fuel for the beneficial bacteria that reside in the gut. Many of these gut bacteria produce short chain fatty acids which have benefits not only for the gut but for our wider health too.

Ingredients (makes 4 servings)

• 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon honey

• 1 tablespoon Dijon mustard

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 4 cups shredded carrots

• 2 tablespoons finely chopped fresh chives

• 2 tablespoons finely chopped fresh flat-leaf parsley

Directions

1. Whisk lemon juice, oil, honey, mustard, cumin and salt together in a medium salad bowl until creamy, about 30 seconds.
2. Add carrots, chives and parsley; toss until evenly coated.
3. Let the salad stand at room temperature until the flavors meld, about 10 minutes.