Roll Back The Years

Wednesday 28th October 2009

Top Up Your Skin Routine With Carrots

During the winter months our skin is faced with the damaging and drying effects of cold, windy weather and the low humidity of indoor heating. But there’s no point in spending a fortune on lotions and potions without making sure you are eating the right food as well. The old saying “beauty comes from within” really does hold true and following a healthy diet filled with anti-oxidant rich foods is the best medicine for getting your skin in tip top condition and preventing premature aging.

Top of your skincare food list should be the humble carrot. This delicious root vegetable is packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body. In fact, of all fruit and vegetables, carrots are actually the best source of beta-carotene - an 80g serving contains more than twice the recommended daily amount (RDA) needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals, so that our skin remains healthy and elastic.

In addition to its skincare benefits, the Vitamin A in carrots is essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.

And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones*.

So make sure you pick up a bunch of carrots and get crunching. They’re great as a healthy snack with low-fat dips, and are endlessly versatile in a range of delicious dishes. Try out the winter warming recipes below or visit www.britishcarrots.co.uk for more recipe inspiration.

Some other top tips for looking after your skin in the winter include:
• Drink lots of water – when the days start getting colder it’s easy to forget to keep drinking your 6-8 glasses of water a day.
• Dress in layers - if you're too hot, you will sweat, and that sweat will end up trapped close to your skin, making you itchy and red.
• Stick to a shorter, warm-water bathing routine - excessive hot water will dry out your skin.
• Continue to wear a moisturizer with SPF - just because it's cold doesn't mean the sun can't still do some serious damage to your skin. It's also a good idea to buy a lip balm with SPF to soothe chapped lips.
• Moisturize – it’s best to moisturize after your bath, applying body lotion all over while you're still a bit damp.


CARROT PANEER AND PEA CURRY
Serves 4

Ingredients
300g (4 medium) carrots, diced
125g frozen peas
200g tinned tomatoes
2 tbsp vegetable oil
30g butter
1 tbsp medium strength curry paste
2 cloves garlic, finely chopped
1 lge onion, peeled and finely chopped
227g packet of paneer
3cm fresh ginger, peeled and finely chopped
1/2 red chilli, seeded and finely diced
3 cardamom pods
1tsp black mustard seeds
75g creamed coconut
1 tsp ground coriander
1 tsp turmeric
1 tsp cumin seeds
200ml vegetable stock
1 handful chopped coriander

Method
1. In a deep pan, heat the oil and butter. Add the carrots and onion and fry for about 5 minutes. Season with the sea salt and black pepper. Add the ginger and garlic, followed by the mustard seeds, ground coriander, turmeric, cumin, chilli, curry paste and crushed cardomom pods.
2. Add the tomatoes and vegetable stock. After 5 minutes add the creamed coconut. Chop the paneer into 1cm cubes and add it to the stock mixture with the frozen peas. (If the mixture is too thick add a little water).
3. Serve on a bed of Basmati rice with mango chutney and poppadoms. Garnish with the chopped coriander.

Notes
Paneer is a type of cheese used widely in Indian cuisine and some Middle Eastern and Southeast Asian cuisine. Unlike most cheeses, the making of paneer does not involve rennet as the coagulation agent, and therefore is completely lacto-vegetarian.


COTTAGE PIE WITH CARROT AND POTATO MASH
Adding carrots to the mash adds a tasty and colourful twist to this family favourite – and helps to make it slightly lower in calories. Great news if you want to lose a few pounds!

Preparation time: 10mins
Cooking time: 40-45mins
Serves: 4
Per serving: 434 calories, 14.7g fat, 5.9g saturates, 15.1g sugars, 1.7g salt
Price per portion: £1.03

Ingredients
500g extra-lean minced beef
1 clove garlic, peeled and crushed
1 large onion, peeled and chopped
2 carrots, washed, trimmed and diced
2tbsp plain flour
500ml beef stock
1tbsp Worcestershire sauce
1tbsp tomato puree
salt and freshly ground black pepper

For the mash:
500g potatoes, peeled and cut into chunks
225g carrots, peeled and cut into chunks
a knob of low-fat spread or butter

Method
1. Heat a large non-stick frying pan and add the mince. Fry for 6mins, stirring occasionally, until browned. Add the garlic, onion and carrots and cook for a further 2mins. Stir in the flour and cook for 1min.
2. Add the stock to the pan, stirring, then add the Worcestershire sauce and tomato puree. Season with black pepper. Bring to the boil and simmer for 10-15mins, removing the lid for the final 5mins.
3. Meanwhile, cook the potatoes and carrots in a large pan of lightly salted water for 15mins or until both are tender. Drain well then mash with the low-fat spread or butter. Season with black pepper. Cover and set to one side.
4. Spoon the mince into a large shallow dish, then top with the carrot and potato mash, smoothing the surface. Place under a preheated grill for 4-5mins or until the top is golden brown. Serve hot with steamed vegetables.

Note: You can also freeze this dish in a suitable container for up to 3months. Thaw the dish thoroughly when you come to cooking and place in the oven at 200C/Fan 180C/Gas 6 for 25mins.


LAMB, REDCURRANT, CARROT AND ROSEMARY COBBLER
Serves 6

Lamb Ingredients
700g diced lamb for stewing
4 large carrots, peeled and cut into chunky 2cm rings
1 large onion
1 small leek cut into rings
1 bayleaf
1 dsp redcurrant jelly
2 cloves garlic finely diced (optional)
850ml good lamb or vegetable stock
3 tbsp olive oil
Seasoned flour
Salt and pepper
Pinch dried rosemary/tsp fresh

Method
1. Put the oil into a sautée pan. Coat the lamb in seasoned flour. Fry the meat until browned. Throw in the vegetables and bay leaf. Fry for 2 minutes, stirring constantly.
2. Add the redcurrant jelly and dried rosemary. Add stock. Season to taste.

Cobbler / Scones Ingredients
225g self-raising flour
½ tsp salt
50g hard butter
120 ml milk
2 eggs
1 tsp dried rosemary
50g strong Cheddar cheese, grated

Method
1. Preheat the oven to 220°C / 425°F / Gas Mark 7. Sift the flour with the salt into a large bowl. Cut the butter into small cubes. Toss it into the flour. With fingertips, rub in the butter until the mixture resembles breadcrumbs. Add salt and pepper. Add the rosemary and cheese.
2. Make a well in the centre of the mixture, beat the egg and milk together and bring the mixture together with a knife. The mixture will be sticky. On a floured surface, knead the dough two or three times until smooth. Roll or pat into a flat block about 2½ cm / 1" thick. Cut into rounds with a floured cutter.
3. Brush the tops of the scones with the remaining beaten egg for a golden crust. Put the scones directly on top of the casserole and cook for 15 - 20 minutes until well risen and golden brown.


HONEY AND THYME ROASTED CARROTS
When you’ve got the oven on for a roast, why not pop the carrots in to? Roasted they have a wonderfully sweet, dense flavour and smooth velvety texture. Kids will particularly love ‘em!

Preparation time: 5 minutes
Cooking time: 20-25 minutes
Serves: 4
Per serving: 76 calories, 3.1g fat, 0.4 saturates, 11.3g sugars, 0.07g salt
Price per portion: 16p

Ingredients
450g/1lb carrots, washed and trimmed
1 tbsp olive oil
1 tbsp runny honey
2 tbsp lemon juice
salt and freshly ground black pepper
a few fresh thyme leaves or pinch of dried

Method
1. Preheat the oven to 200C/180C/400F/Gas 6. Cut the carrots into thick batons - try and make them similar sizes and then they will cook evenly. Place in a roasting tin, add the oil, honey and lemon juice and seasoning and toss well to mix.
2. Roast the carrots for 20-25mins, stirring halfway through this time, until the carrots are golden and tender. Scatter over the herbs and serve warm.


TARRAGON BAKED CHICKEN AND CARROTS
Preparation: 10mins
Cooking: 25-30mins
Serves 4
Per serving: 341 calories, 20.1g fat, 8.5g saturates, 6.1g sugars, 0.85g salt
Price per portion: £2.34

Ingredients
1 (400g) bunch of new season carrots with tops
2 tbsp olive oil
1 clove garlic, chopped
zest and juice of 1 lemon
1 (20g) pack fresh tarragon, trimmed and chopped
50g butter, softened
4 skin on chicken breast fillets
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/Fan 170C/400F/Gas Mark 5. Scrub the carrots clean and trim away the tops, place them in a large roasting tin. Add the oil, garlic, the lemon juice, a third of the tarragon and plenty of salt and ground black pepper, then toss well to mix.
2. Mix the butter with the lemon zest, remaining tarragon and plenty of ground black pepper. Divide the butter into four, then use your fingers to push each quarter under the chicken skin. Lay the chicken breasts skin side up on top of the carrots. Bake for 25-30mins, until the carrots are lightly charred and the chicken golden and tender. Serve with green vegetables and new potatoes.


CARROTS ROASTED WITH PARSNIP, CELERIAC, LEMONS AND CORIANDER
Serves 6-8

Ingredients
1 celeriac
2 parsnips
500g carrots cut in half
Sea salt and black pepper
8 tbsp olive oil
4 cloves garlic
6 sprigs fresh thyme
3 sprigs fresh rosemary
12 whole sage leaves
2 lemons
2 tsp coarsely crushed coriander seeds

Directions
1. Heat the oven to 200°C Gas Mark 7. Lightly crush the garlic with the flat blade of a knife, but leave whole. Crush all the herbs with the flat of the knife and tear the sage leaves. Place the garlic and herbs in a bowl and squeeze the lemon juice from the two lemons, then add the lemon halves, coriander seeds and olive oil.
2. Cut the celeriac and parsnips in chunks depending on the size, add them and the carrots to the mixture in the bowl and toss to mix. Place in a large roasting tin. Season well with salt and pepper and cook for 30 minutes stirring once. This can be garnished with some fresh coriander.

* European Journal of Nutrition,olume 42, Number 6, 2003. Nutrition information is based on McCance and Widdowson, The Composition of Foods, 6th Edition. Values are for ‘old carrots, boiled in unsalted water’.