Introduction: Carrot Cranberry Salad

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)

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

Step 5:

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Ginger root tea, known for its sharp, spicy flavor, has been used for culinary and medicinal purposes in China and India for more than 4,000 years, according to "Acupuncture Today."

Ginger root tea is used to relieve motion sickness, calm upset stomach, promote bile flow and increase appetite. Additionally, ginger quickly relieves abdominal cramps caused by gas and bloating, according to the Institute for Traditional Medicine. Be sure to consult a practitioner prior to using ginger root tea medicinally.

Warning
Ginger root is considered a safe herb by the American Herbal Products Association, however, it should not be used during pregnancy. Ginger should not be used with heart, diabetes and anticoagulant medications, or by patients with gallstones, according to "Acupuncture Today." (source of information: Living Strong)

So that brings us to, what if you grated too much ginger for the salad? Just toss it? NO..make a tea. Boil 1/2 to 3/4 cup of water, add the additional grated ginger with a piece of lemon peel or orange peel. Allow to steep for about ten minutes and drain off into a cup and drink the great benefits of Ginger Tea!!

For more great recipe ideas visit our web-site Savor the Food and select the page Blog. 






Comments

marcellahella (author)2013-05-17

look so good and healthy!

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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Bio: I like to cook and I blog about it. I love to garden and everything about it. I like listening to NPR and watching cooking ... More »
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