Carrots: The "A-list" Vegetable

When it comes to nutrition-packed vegetables that taste great, are versatile and keep well, carrots top the "A" list.

One cup (250 mL) of raw carrots delivers 428% of the daily requirement for vitamin A – a key nutrient in night vision. Carrots are also rich in disease-fighting betacarotene and contain almost 4 grams of fibre in a 50-calorie serving.

Like all fruits and vegetables, carrots lose nutritional value when exposed to air, heat, water and light. To preserve their nutrients, store carrots in the fridge. Enjoy them raw or cook them to tender crisp. Note: Some people find lightly cooked carrots easier to digest.

Fall is the ideal time of year to enjoy carrots fresh from the garden or local farmers’ markets. For raw eating, new carrots don’t even require peeling; simply rinse well and enjoy.

Eating carrots several times a week is a terrific health habit. Make eating raw carrots more fun for everyone by serving them in different formats. Try slicing them into long, skinny strips, cutting them with a crinkle slicer into "fries" or slicing them diagonally. They’re a great snack on their own or served with a low-fat dip. You can also grate them coarsely and add them to a salad, or serve them mixed with raisins.

Try sautéeing carrots with garlic, lemon and fresh mint, or prepare them like mashed potatoes, seasoned with nutmeg or cumin. Add them liberally to soups and stews or bake them in the oven alongside a fresh chicken. Grated carrots are also fantastic when used in fall baking (see our recipe). In addition to fibre and flavour, they add texture and moisture.