Car­rots are a healthy plus for our di­ets

The Saline Courier Weekend - - COURIER CLASSIFIED­S | BUSINESS & SERVICE DIRECTORY - KRIS BOUL­TON

Car­rots ar­rived in Amer­ica with the Pil­grims and soon be­came part of the sta­ple diet by the na­tive In­di­ans who adopted it as a food source. Where would we be with­out this crunchy, sweet, nu­tri­tious veg­etable?

Car­rots are healthy ad­di­tions to your diet. They are an ex­cel­lent source of vi­ta­min A, an an­tiox­i­dant that may re­duce your risk of heart dis­ease and cer­tain can­cers, as well as main­tain eye health.

Car­rots also pro­vide potas­sium, vi­ta­min K and fiber. Potas­sium helps main­tain healthy blood pres­sure; vi­ta­min K helps build and main­tain strong bones; and fiber helps con­trol choles­terol and keeps you reg­u­lar. Car­rots also are loaded with be­tac­arotene, a com­pound nat­u­rally con­verted to vi­ta­min A in the liver when con­sumed. The deeper or­ange the car­rot, the more beta-carotene.

Farm fresh car­rots are avail­able at lo­cal farm­ers mar­kets from May to June and Novem­ber to De­cem­ber in our area. You might be lucky enough to find them in a range of col­ors in­clud­ing pur­ple, scar­let, deep or­ange, as well as white.

You have the choice of fresh car­rots with green tops, bagged car­rots and baby car­rots. You might be cu­ri­ous to learn that baby car­rots are not a va­ri­ety. They were cre­ated in the late 1980’s as a way of mak­ing use of car­rots that are too twisted or knobby for sale as full-size. You can find them in the su­per­mar­ket, in school vend­ing ma­chines, even as sea­sonal pro­mo­tions at Hal­loween!

When se­lect­ing car­rots, choose those with a deep or­ange color that are firm and with­out splits. Se­lect young, slim car­rots for the most sweet­ness. Al­though baby car­rots may be more con­ve­nient, they are not as sweet as the slim­mer young car­rots. If the car­rots have blem­ishes, cracks, wilt­ing greens, flabby, rub­bery or soft tex­ture or “sun­burned” green area at the top, avoid those.

If buy­ing car­rots with the green tops still at­tached, re­move the tops by twist­ing or cut­ting them off be­fore stor­ing. Leav­ing the green tops will de­plete the car­rot of both mois­ture and nu­tri­ents leav­ing you with a limp car­rot.

Car­rots may be stored in a plas­tic bag in the re­frig­er­a­tor, where they will keep up to 2 weeks. Do not store car­rots near apples, ba­nanas or mel­ons; the gasses in these fruits tend to in­crease the bit­ter com­pounds present in car­rots. If pro­cessed prop­erly, they will keep for 10 to 12 months in the freezer.

Be­fore consuming car­rots, wash un­der cool, run­ning

wa­ter. Once they are cut, chopped or cooked, they should be placed in the re­frig­er­a­tor within two hours, or frozen in plas­tic freezer con­tain­ers.

Car­rots can be cooked al­most any way. Sauté, roast, grill, stew, or sim­ply eat them raw. If you have thicker, older car­rots they will need to be peeled be­fore us­ing, but ten­der young car­rots can be lightly scrubbed be­fore be­ing added to a dish.

For more in­for­ma­tion, con­tact the Sa­line County Ex­ten­sion Of­fice, 501-3035672 or visit us in Ben­ton at 1605 Edi­son Av­enue,

Suite 15. We are on­line at kboul­[email protected], on Face­book at UAEX Sa­line County Fam­ily & Con­sumer Sciences, or on the web at uaex.edu/sa­line.

This recipe for Cin­na­mon Glazed Baby Car­rots are from our Liv­ing Well with Di­a­betes cur­ricu­lum and are al­ways a fa­vorite. I love to serve them with grilled chicken. This recipe makes four, 1-cup serv­ings. Each serv­ing pro­vides: 67 calo­ries; 3 g to­tal fat; 0 mg sat­u­rated fat; 0 mg choles­terol; 149 mg sodium; 2 g to­tal fiber; 10 g car­bo­hy­drates and 260 mg potas­sium.

Cin­na­mon-glazed Baby Car­rots

4 c. baby car­rots, rinsed and split length­wise if very thick

2 Tbsp. mar­garine 2 Tbsp. brown sugar

1/2 t. ground cin­na­mon 1/8 t. salt

Place the car­rots in a small saucepan. Add just enough wa­ter to barely cover the car­rots. Cover with lid. Bring to a boil. Re­duce heat to medium. Cook for 7 to 8 min­utes, un­til the car­rots are eas­ily pierced with a sharp knife. While cook­ing, com­bine mar­garine, brown sugar, cin­na­mon, and salt in a small saucepan, and melt to­gether over low heat. Stir well to com­bine in­gre­di­ents. Drain car­rots, leav­ing them in the saucepan. Pour cin­na­mon mix­ture over car­rots. Cook and stir over medium heat for 2 to 3 min­utes, un­til the car­rots are thor­oughly coated and the glaze thick­ens slightly. Serve warm. IT’S YOUR DAY, DAD

How won­der­ful it is to cel­e­brate with you

Another year of love and faith­ful­ness. Pro­mot­ing hon­esty, you’ve seen us through

Parental guid­ance earned our grate­ful­ness.

Your fair­ness and aware­ness of our need

Ex­tended through The Mas­ter’s Holy Book.

Its daily pres­ence made our lives suc­ceed;

God bless you for the pre­cious time you took.

How pleased we were to know that you were there

Through­out the years to teach us how to cope.

It means a lot to know how much you care.

Each time we’d seek ad­vice, you’d give us hope.

There’s wis­dom in your smil­ing eyes of gray.

Here’s wish­ing you a happy Father’s Day.

— Carrie Quick Per­ryville, MO

BRING­ING UP FATHER

When he be­came the father of A bounc­ing baby boy,

His head was filled with great ideas: His heart was filled with joy.

Then Daddy sat down on the floor And played with lit­tle toys;

As Mom found out with­out a doubt, She had two lit­tle boys.

But both of them were grow­ing up, Ma­tur­ing would not stop.

So when the son reached teenage years,

His “Dad” be­came his “Pop.”

And as the years kept pass­ing by, The son be­came a dad;

And thought, “Oh, gee, I’d love to be Just like the dad I had.

— Don Crow­son De­ceased

TO MY BI­BLE-READ­ING DAD

I thought that you were per­fect.

How was a child to know

That you were seeking an­swers By hick­ory-em­bers glow?

I thought you had the an­swers,

That you were in con­trol.

I didn’t know that book you read

Held balm for a trou­bled soul.

I knew that you were ten feet tall

Or so it seemed to me;

And I felt quite se­cure

Just lean­ing at your knee.

Now that I am old enough

To know what life’s about,

I re­al­ize you had prob­lems

Of fail­ure, fear, and doubt.

But you sought out the an­swers

That made you truly wise,

And even more re­spected now

Than in my child­hood eyes.

Nowa­days, Dad, when I’m con­fused,

I’m cer­tain where to look,

I learned by watch­ing you to search that age­less book..

— Faye Boyette Wise

Ben­ton BLUE­PRINT FOR LIV­ING LOVE

My father judges a man on his abil­ity to plow a straight fur­row and keep hand-shake prom­ises; judges a woman on her abil­ity to be both mother and lover, to bake bis­cuits and laugh a lot; judges chil­dren on their abil­ity to shoul­der their share of chores and to tell the truth.

I love how he belly-laughs a joke even when he is the teller; and I’m so glad he can cry openly not both­er­ing to wipe tears when he reads a sad poem.

My father is my blue­print for choos­ing a hus­band, for pay­ing my debts, and for keep­ing love alive.

— Verna Lee Hine­gard­ner For­mer Poet Lau­re­ate

•••

To sub­mit po­ems for pub­li­ca­tion, send po­ems of 16 or fewer lines to Dennis Pat­ton, 2512 Springhill Cir­cle, Alexan­der, AR 72002, or pat­[email protected]­mail.com. The Sa­line County Branch of PRA meets at 1 p.m. at the Ash­ley Street Fire Sta­tion, 220 South Main, Ben­ton, the fourth Sat­ur­day each month through May and Septem­ber through Oc­to­ber, and the third Sat­ur­day of Novem­ber and De­cem­ber.

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