Citrus Roasted Carrots
Citrus season is here! Most of us know that citrus fruits are a great source of Vitamin C, but did you know that citrus fruits also have a range of other health benefits?
Citrus fruits are rich in a variety of vitamins, electrolytes, fibre and antioxidants and have been associated with reduced risk of cancer, heart disease, obesity and kidney stones.
It’s pretty incredible that nature knows that we need to boost our immunity’s at this time of year and makes an abundance of immune-boosting citrus available to us to help us!
Another group of plant-foods that also have amazing immune-boosting benefits and are readily available to us in the winter months are our beta-carotene rich vegetables (think orange vegetables): carrots, butternut, pumpkin and sweet potatoes.
I chose to combine citrus fruits with beta-carotene rich carrots in this recipe in order to create a great immune-boosting nutrient-packed recipe for winter.
I truly believe that we would all love vegetables and fruits and eat more of them if they were cooked in delicious and varied ways. Most people think that veg are boring because they literally just boil them in some water and expect them to taste good. Simply adding some herbs, spices or a flavourful sauce can really ensure that the whole family eats their veggies and loves them! I can guarantee that this tangy, sweet citrus sauce will get you falling in love with carrots all over again!
For my patients on calorie-controlled meal plans:
1 serving of this recipe (1/6th of the recipe) =
1 veg serving
1 fruit serving
Serves 4 as a side dish
Ingredients:
330g trimmed baby carrots
Juice of 1 1/2 oranges
Juice of 1/2 lemon
1/2 tbsp soy sauce
1/2 tbsp maple syrup
1/2 tbsp arrowroot flour (tapioca flour or corn starch will work too)
1 tbsp sesame seeds
1/2 orange, sliced
Method:
1. Preheat your oven to 180’C.
2. Blanch your carrots: Bring a pot of water to the boil and throw in your carrots. Boil rapidly for 3 minutes and then drain immediately and run under cold water for 30 seconds.
3. In a saucepan on medium heat mix together the orange juice, lemon juice, soy sauce, maple syrup and flour. Keep whisking on medium heat until the sauce starts to thicken. Once thickened to your desired consistency, turn off the heat and set aside.
4. Line the bottom of a casserole dish with your blanched carrots, pour over the citrus sauce and top with sesame seeds and orange slices.
5. Bake at 180 degrees for 45 minutes. Serve as a side dish along with curries, rice, on top of grain bowls or along with any stir fry or Asian dish.
