The Youth Connection’s I2D2 Fruit/Vegetable of The Month: Honeydew & Carrots

Honeydew & Carrots

Honeydew melons are rich in Vitamin C, potassium and B Vitamins such as thiamine and niacin. Containing about 90% water, honeydew melon can help keep you hydrated. Most of the health benefits of carrots are attributed to the beta-carotene and fiber content. Beta-carotenes are converted to Vitamin A in the liver and are a key nutrient in eye health and protecting skin against sun damage. Carrots are also rich in antioxidants, Vitamins A, C, K and B8, folate, potassium, iron, copper and manganese.

 

 

Produce Tip: When shopping, look for smooth, firm, crisp carrots with deep coloring. Look for honeydew melons with a waxy rind. The melon should feel heavy for its size and the surface should give slightly to pressure, bouncing back quickly when pressure is released.

Carrot Cookies

Carrot Cookies • Yield: 30 servings • Cook Time: 10 minutes • Serving: 30

Ingredients

  • 1/2 cup margarine (soft)
  • 1 cup honey
  • 1 cup carrot (grated raw)
  • 2 egg whites (well beaten)
  • 2 cups flour (all purpose)
  • 2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2 cups oatmeal, quick cooking (raw)
  • 1 cup raisins

Instructions

1. In a large bowl, cream together margarine and honey. Stir in carrots and egg whites.

2. Stir together flour, baking powder, baking soda, salt, cinnamon, oatmeal and raisins. Gradually stir flour-oatmeal mixture into creamed mixture, just until all flour is mixed. Do not over mix.

3. Drop from teaspoon on greased baking sheet. Flatten slightly and bake at 350 degrees for 10 minutes, or until lightly browned.

Frozen Fruit Pops

• Yield: 4 servings • Prep Time: 60 minutes • Serving: 4

Ingredients

  • 1 cup crushed pineapple
  • 8 ounces diced honeydew
  • 1 cup yogurt, low-fat fruit (8 ounces)
  • 6 fluid ounces orange juice, frozen concentrate (thawed)

Instructions

1. Mix the ingredients in a medium-size bowl. Divide into 4 paper cups.

2. Freeze until slushy - about 60 minutes. Insert a wooden stick half way through the center of each fruit pop.

3. Freeze until hard or at least 4 hours. Peel away the paper cup before you eat the fruit pop.

Simple Roasted Baby Carrots  

• Yield: 6 servings • Cook Time: 10 minutes • Serving: 6

Ingredients

  • 1-pound baby carrots
  • 2 tablespoons vegetable oil (or use olive oil)
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

Instructions

1. Preheat oven to 450° F.

2. Mix together carrots, vegetable oil, garlic powder, salt, and pepper.

3. Spread mixture on a baking pan.

4. Roast for 10 minutes, remove from oven, and stir.

5. Return to oven and roast for 10 more minutes or until just soft.

Honeydew Sorbet  

• Yield: 8 servings • Prep Time: 14 minutes • Cook Time: 10 minutes • Serving: 8

Ingredients

  • 1/2 cup(s) water
  • 1/3 cup(s) sugar
  • 30 leaf/leaves basil, leaves, washed, dried and finely minced
  • 1 medium honeydew melon, well-ripened
  • 2 Tbsp fresh lime juice

Instructions

1. In a small saucepan, combine water, sugar and basil; bring mixture to a boil over medium-high heat. Boil for 1 minute, reduce heat and simmer for 5 minutes more; remove from heat and let cool.

 

2. Meanwhile, cut melon into slices; remove seeds and rind. Cube melon flesh; place in a food processor and chop melon into a pulp. (You should end up with about 4 to 4 1/2 cups of pulp.)

 

3. Combine cooled basil syrup, melon pulp and lime juice in a medium bowl. Freeze using one of these methods:

 

Machine method

 

4. Run mixture through an ice cream maker as per manufacturer’s instructions. Serve immediately or put in freezer for future use. If frozen, soften in refrigerator for about 10 to 20 minutes before serving. Yields about 2/3 cup per serving.

 

5. Freezer tray method—Pour mixture into a shallow metal pan and freeze halfway through, about 20 to 30 minutes.

 

6. Rake a fork or spoon through partially frozen mixture so it does not freeze into a solid block; return pan to freezer and let freeze. Before serving, run sorbet through a food processor or blender to obtain desired texture.

 

7. Yields about 2/3 cup per serving.

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I2D2 Fruit/Vegetable of the Month: Honeydew & Carrots

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