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Start the New Year with Produce of the Month: Carrots

Posted by Courtney Yablonsky
Courtney Yablonsky
Courtney is a Registered Dietitian and Certified Dietitian/Nutritionist with a passion, and open-mindedness, f...
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on Tuesday, 10 January 2017 in School Nutrition Blog

2017 carrotsHow to include Carrots in your child’s daily diet

Tis’ a New Year and for some a new start to healthy eating.  This month, Whitsons School Nutrition will introduce students to their vegetable of the month, Carrots. Carrots are packed with several essential vitamins and minerals that students will get to taste in a variety of delicious ways in their school lunches and snacks.

 

Carrots, Not Only Beneficial for Your Eyes

Carrots are perhaps best known for their rich supply of the nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients.  These nutrients provide various antioxidant benefits, cardiovascular benefits, and anti-cancer benefits.

 

How to include carrots in your child’s daily diet

As the saying goes, healthy eating begins at home and for young students it’s important to include vegetables into their daily diet, so that they will begin to develop a liking to vegetables early on. 

 

Snacks- Start by including raw carrots as a snack option instead of unhealthy over salted, carbohydrate-rich snacks such as chips. Team up your raw carrots with another nutrient rich snack item such as peanut butter or hummus.

 

Salads- Try a salad. You can combine shredded carrots, beets and apples, and eat with a light vinaigrette and just a dash of lemon and olive oil.

 

Soups- For quick, nutritious soup that can be served hot or cold, purée boiled carrots and potatoes in a blender or food processor, and add herbs and spices to taste.

 

Side Dish- Spiced carrot sticks are a flavorful variation on an old favorite at parties or at the dinner table. Soak carrot sticks in hot water spiced with cayenne, coriander seeds and salt. Allow to cool, drain and serve.

 

Smoothie- Another tasty treat that’s all-natural. Smoothies can provide a great pick me up and energize your little one throughout the school day. Try this for a quick Carrot Smoothie Recipe.

 

Ingredients:

-1 cup chopped carrots (steamed and cooled if you do not have a high-power blender or to make extra smooth for kids)

 

-1/2 cup frozen sliced banana

 

-1/2 cup plain Greek yogurt

 

-1/2 cup Silk Vanilla Cashew Milk, unsweetened vanilla almond milk, or milk of your choice

 

-1/4 cup frozen diced pineapple

 

-2 tablespoons toasted walnuts

 

-1/4 teaspoon cinnamon

 

Add all of the ingredients into a blender and blend until smooth.

 

Start the new year with healthy eating habits at home and lead your child on a path to great health.

 

Contributor: Courtney Yablonsky, R.D.

 

 

References

www.fruitsandveggiesmorematters.org

www.whfoods.com

 

Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

 

 

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Courtney is a Registered Dietitian and Certified Dietitian/Nutritionist with a passion, and open-mindedness, for weight training and cardiovascular exercise. She focuses on educating individuals on the importance of balancing nutrition and exercise to promote an overall healthy lifestyle. Her positive and upbeat attitude contributes to her passion for nutrition and her willingness to help others, creating an informative and enjoyable work atmosphere. She has previous experience in food service management, as a ServSafe instructor, and counseling individuals to help meet their personalized goals.

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