Carrots are nutritious, rich in nutrients such as carbohydrates, fats, volatile oils, carotene, vitamin A, vitamin B1, etc., and are therefore also known as "little ginseng." Experienced people say that it's best to stir-fry carrots with oil, and the more the better, as this helps the body absorb them. Is this statement correct? Do carrots have to be stir-fried with oil? How should carrots be prepared to be the most nutritious? Don't worry, let's explore these questions together!
Do carrots have to be stir-fried with oil? This is a misconception.
The argument for why carrots must be stir-fried is this: since carrots are rich in carotene, which the body can convert into vitamin A, essential for skin, vision, and normal immune function, and this vitamin is one that people in China are prone to lacking. Carotene is a substance that is soluble only in fat, not in water. Without the help of fat, it is difficult for the body to absorb it. Therefore, carrots must be stir-fried with oil.
On the surface, this argument seems logical, but that's not the case. The absorption of carotene is the job of our small intestine and has nothing to do with whether there is oil in the wok. As long as the food entering our small intestine contains fat, that is sufficient to help with the absorption of carotene from carrots. Therefore, we don't need to add extra oil or meat specifically for carrots, as this can easily lead to unnecessary problems like obesity.
Studies have confirmed that when you eat carrots cooked without any oil, as long as you consume fatty foods within two hours, the carotene can still be well absorbed. Most importantly, carotene absorption doesn't require as much oil as we might think. When the carrots are cooked until soft, only 3-5 grams of oil is needed (many families consume 30 grams of oil in one meal).
How to eat carrots for the most nutrition?
As we know, the idea that carrots must be stir-fried is wrong and not to be trusted. Moreover, stir-frying carrots with a large amount of oil can actually lead to a significant loss of carotene, which is a very undesirable way to eat them. So, how should carrots be prepared to be nutritious?
To make full use of the carotene in carrots, it is best to eat them steamed or boiled. You can sprinkle some diced carrots when steaming rice, or simply steam sweet carrot sticks and eat them as a dessert. You can also steam carrots and toss them with a little sesame oil for a cold salad. Of course, carrots can also be stewed with other ingredients, such as beef or mutton, which are excellent choices to boost our body's immunity.
Recommended 3 Nutritious and Delicious Carrot Recipes
After understanding how to eat carrots, here are a few more nutritious and delicious carrot recipes to recommend. Everyone might as well try making them!
Cold-dressed Shredded Carrot
Cold-dressed Carrot
Ingredients: 150g carrots, 200g mung bean sprouts, 50g green onion, sesame oil, fine salt, sugar, vinegar, and MSG to taste.
Instructions:
1. Peel and finely shred the carrots and green onion. Remove the roots from the mung bean sprouts, wash them, and blanch both the sprouts and carrots in boiling water for 2 minutes, then drain.
2. Heat the sesame oil until it's about 60% hot, stir-fry the green onion until fragrant, then pour it over the carrots and sprouts. Add sugar, vinegar, and MSG to taste and mix well.
Pumpkin and Carporridge
Carrot Congee
Ingredients: 350g carrots, 100g japonica rice.
Instructions:
1. First, wash the carrots and shred them, then blanch in boiling water.
2. After the carrots are slightly cooked, stir-fry seasonings like chopped green onion and minced ginger with a little vegetable oil and set aside.
3. Cook the japonica rice with water to make congee. When it's almost done, add the carrots and seasonings and cook together. Sprinkle with some coriander and sesame oil before serving.
Steamed Pork Ribs with Carrot
Ingredients: Pork ribs, carrots.
Instructions:
1. Soak the pork ribs in cold water for 30-60 minutes, changing the water 3-4 times. Drain and place in a bowl. Add peanut oil, light soy sauce, fermented black beans, ginger slices, and salt, and marinate for 2 hours.
2. Peel the carrots and cut them into 0.3cm thick slices, then cut them into star shapes. Arrange them in the center of a plate. Place the marinated pork ribs around the carrots. Place one red jujube in the center and use the cut-out carrot bottoms for decoration.
3. Add water to a pot, bring to a boil, place the plated pork ribs and carrots in a steamer, and steam over high heat for 40-60 minutes.
Reminder: Some people might like eating raw carrots. If you rely only on chewing with your teeth, you will need more fat to help with carotene absorption, so it's best to avoid eating them raw!
Pumpkin carrot porridge
The carrots