Carrot Cashew Pate - Healthy Food Tip and Recipe

This a feed from WHF on carrots. 

In Netherlands, carrots have been found to be effective vs. cardiovascular disease.  Those that have deeper orange color are beneficial/

Another mentions its ability to control colon cancer.

The carotenes which have names that are difficult to pronounce do it all.

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From: George Mateljan <gmf@mauigateway.com>
Date: Tue, Jun 5, 2012 at 6:23 PM
Subject: Carrot Cashew Pate - Healthy Food Tip and Recipe

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June 5, 2012

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healthy food tip and recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy this paté in wraps with shredded vegetables, put a scoop on salads, or serve as a dip with your favorite crudités.

Carrot Cashew Paté

Prep and Cook Time: 10 minutes
Ingredients:

• 2 medium carrots, chopped
• 1 cup cashews
• 2 tsp fresh ginger, chopped
• 5 tsp fresh lemon juice
• 2 tsp soy sauce
• 4 tsp extra virgin olive oil
• sea salt to taste
• 2 tsp chopped parsley or cilantro

Directions:

1. Blend all ingredients except the cilantro or parsley in a blender until a smooth paste forms, scraping down the sides periodically.
2. Add the ciliantro or parsley and pulse to mix it in.

Serves 6
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In-Depth Nutritional Profile for Carrot Cashew Paté
Healthy Food Tip

The Latest News About Carrots

Although carrots are available throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple. In fact, purple, yellow and red carrots were the only color varieties of carrots to be cultivated before the 15th or 16th century.
What's New and Beneficial About Carrots

• We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD) - and those results are fascinating. Intake of fruits and vegetables in the study was categorized by color and focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) emerged as most protective against CVD. And even more striking, carrots were determined to be the most prominent member of this dark orange/yellow food category. 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.
• Much of the research on carrots has traditionally focused on carotenoids and their important antioxidant benefits. After all, carrots (along with pumpkin and spinach) rank high on the list of all commonly-consumed U.S. antioxidant vegetables in terms of their beta-carotene content. But recent research has turned the health spotlight onto another category of phytonutrients in carrots called polyacetylenes. In carrots, the most important polyacetylenes include falcarinol and falcarindiol. Several recent studies have identified these carrot polyacetylenes as phytonutrients that can help inhibit the growth of colon cancer cells, especially when these polyacetylenes are found in their reduced (versus oxidized) form. These new findings are exciting because they suggest a key interaction between the carotenoids and polyacetylenes in carrots. Apparently, the rich carotenoid content of carrots not only helps prevent oxidative damage inside our body, but it may also help prevent oxidative damage to the carrot polyacetylenes. In other words, these two amazing groups of phytonutrients in carrots may work together in a synergistic way to maximize our health benefits!
• Even people who usually boil carrots have discovered that they taste better steamed! In a recent study examining different methods for cooking vegetables, study participants were asked to evaluate the flavor and overall acceptability of the results. In comparison to boiling, participants in the study significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was also expressed by participants who had always boiled carrots in their previous kitchen practices.
• Not surprisingly, research on the carotenoids in carrots has become fairly sophisticated and we now know that it's especially important to protect one specific form of beta-carotene found in carrots called the (all-E)-beta-carotene isomer. That form of beta-carotene appears to have better bioavailability and antioxidant capacity than another beta-carotene form called the Z (cis) isomer form. With this new knowledge of beta-carotene specifics, researchers in Victoria, Australia wondered about the stability of (all-E)-beta-carotene under proper storage conditions. What they found was excellent retention of (all-E)-beta-carotene under the right storage conditions. Over several weeks period of time at refrigerator temperatures and with good humidity (as might be provided, for example by the wrapping of carrots in damp paper and placement in an air-tight container), there was very good retention of the carrots' (all-e)-beta-carotene. While we always like the idea of vegetable consumption in freshly-picked form, this finding is great news and gives all of us more flexibility for incorporating carrots into our diet.

WHFoods Recommendations for Carrots
Of all of the cooking methods we tried when cooking carrots, our favorite is Healthy Steaming. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. In fact, participants in a recent research study agreed with us. When study participants were asked to evaluate the flavor and overall acceptability of different carrot cooking methods, they significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was even expressed by participants who had always boiled carrots in their previous kitchen practices!
To Healthy Steamed carrots, fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Slice carrots ¼-inch thick and steam for 5 minutes. Transfer to a bowl. For more flavor, toss carrots with our Mediterranean Dressing. (See our Carrots with Honey Mustard Sauce recipe for details on how to prepare Healthy Steamed carrots with an extra zing.
Health Benefits of Eating Carrots
Carrots provide numerous health benefits including:

• Anti-oxidant support
• Cardiovascular health
• Vision health
• Anti-cancer benefits

For more details on carrot's health benefits, see this section of our carrots write-up.
Nutritional Profile of Carrots
Carrots are perhaps best known for their beta-carotene content. (The nutrient beta-carotene was actually named after the carrot!) While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin A (in the form of carotenoids). In addition, they are a very good source of immue-supportive vitamin C; bone-building vitamin K; and heart-healthy dietary fiber and potassium.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on carrots.
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