Last time I reported on carrots I had not come across this 10-year research project that looked at the colors of fruits and vegetables and how their color-associated micronutrients and phytochemicals contributed to the prevention of various diseases over the ten-year period. What they found was that orange/yellow fruits and vegetables had significant association with a lower incidence of coronary heart disease (CHD).[1] Carrots in particular were the largest contributor to the reduction, and were associated with a 32% lower risk of CHD.
By the way, I forgot to tell you when I reported on the eye health, that my father-in-law wore glasses most of his life. He started snacking on raw carrots every day and his eyesight gradually improved until he no longer needed glasses at all. I wouldn’t say one person’s results means it will work for everyone, but it’s interesting that it made such a dramatic difference for someone.
My son and I made this absolutely beautiful and delicious carrot tart after Tony gave a head start by slicing the vegetables last night. The recipe for the base of the tart was from this month’s Bon Appetit (pg. 62), but as I was cooking the vegetables I started thinking there was no way I was going to be satisfied with this for an entrée and started jazzing it up from there. Besides adding all of the spices, I basically covered it with a spinach salad. It’s such a treat to have fresh herbs growing on the back porch again. I also wanted to use red onion but didn’t want it to have too much bite, so I sautéed the vegetables longer then cut the bake time. It turned into a savory carrot pizza.
Carrot Tart
2 C ricotta cheese
1/4 C heavy cream
1 package frozen puff pastry, thawed
1 large egg, beaten
2 T coconut oil
1 chopped or sliced red onion
4 large sliced carrots (8 oz)
1/2 t sea salt and freshly ground pepper
1 t Summer Savory or Italian seasoning
1 t honey
1 C fresh, cleaned spinach torn in pieces
1/2 chopped avocado
2 T chopped fresh chives
2 T chopped fresh basil
1 T chopped fresh oregano
1 T extra virgin olive oil
1 t balsamic vinegar
Preheat oven to 425. Whisk ricotta and cream in a small bowl.
Unfold the two sheets of pastry on parchment paper and cut them to fit in your cookie sheet, overlapping the edges. Lightly roll out pastry with a flour-dusted rolling pin to smooth out creases and edges. Transfer parchment paper with pastry to a baking sheet. Lightly score a 1″ border around pastry using a knife but without cutting through the pastry. This will help create a crust. Brush with egg; bake 10–12 minutes.
Meanwhile heat coconut oil in a large skillet over medium-high. Cook onion, stirring occasionally, until soft and starting to brown, about 5 minutes. Add carrots, salt, seasoning, and honey and cook, stirring occasionally, another 6-8 minutes; set aside.
Remove pastry from oven and spread ricotta mixture over pastry, staying within the scored border. Scatter onion and carrot mixture over cheese. Bake 20-25 minutes.
Toss spinach and remaining herbs with olive oil and balsamic vinegar in a small bowl; season with salt and pepper to taste. Sprinkle salad over tart. Cut carefully and serve.
[1] “Colours of fruit and vegetables and 10-year incidence of CHD,” LM Oude Griep, WMM Verschuren, et al, British Journal of Nutrition, November 2011 106:10, pg 1562-1569.
