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Carrot Cranberry Salad

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Picture of Carrot Cranberry Salad
The results of a new 10-year study from the Netherlands showed the intake of carrots and risk of cardiovascular disease. Participants who had the least carrot intake had the least amount of CVD risk reduction, even though they still received risk-reducing benefits from their carrot intake. However, participants who ate at least 25 more grams of carrots (with 25 grams being less than one-quarter of a cup) had a significantly lower risk of CVD. And the groups of participants who ate 50- or 75-grams more had an even more greatly reduced risk of CVD! We're not sure how any study could better demonstrate how easy it can be to lower disease risk by making a food like carrot part of the everyday diet in such achievable amounts.

One cup of carrots or about two medium carrots provide the following vitamins and minerals and their daily amounts according to the FDA (Food and Drug Administration of the U.S.A. )

vitamin A 407.6%

vitamin K 20.1%

fiber 13.6%

vitamin C 12%

potassium 11.1%

manganese 8.5%

vitamin B 68.5%

molybdenum 8.1%

vitamin B 36%

folate 5.7%

vitamin B15.3%

phosphorus 4.2%

vitamin B 24.1%

vitamin E 4%

Calories (50) 2%

Source of information: WHFOODS.com (Whole Foods Market)
 
 
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Step 1:

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Here is what you will need:

¼ cup pecan, pieces
3 cups carrots, grayed
½ cup cranberries, dried
4 cups boiling water
Zest and juice of ½ lemon
Juice of 2 oranges
Zest of 1 orange
1 tsp. grated ginger, fresh

Step 2:

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First grate the carrots.

Step 3:

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In a large sauce pan, combine carrots and cranberries. Cover with boiling water, let sit for 30 seconds, drain, rinse with cold water and drain completely.

Step 4:

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Place into a large salad bowl. Stir in lemon and orange juices, zest and grated fresh ginger.
Refrigerate until cold, about 1 hour. Sprinkle with nuts, mix and serve.

Here's a "Tips in the Kitchen" from Savor the Food of what to do with the leftover orange and lemon peels
marcellahella11 months ago
look so good and healthy!
savorthefood (author)  marcellahella11 months ago
Thank you. As you read the intro the carrot has gone under a lot of scrutiny lately and has been found to be a heart healthy vegetable. Also the dried cranberries have some benefits tho they are better for you in fresh form. The ginger is great for digestion. Check out my blog for more recipes that you will also say "look so good and healthy". Fun with Food, we would appreciate your readership. Just leave your info in the subscribe box.

Here's a sample of past foods we have made and some are post at Fun with Food....

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