The Youth Connection’s 12D2 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: 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. Avoid melons with a fuzzy rind. Look for smooth, firm, crisp carrots with deep coloring and avoid soft, wilted or split carrots.

Carrot Cookies

Carrot Cookies • Preparation: 15 minutes • Servings: 30 www.whatscooking.fns.usda.gov

Ingredients

  • ½ cup margarine, soft
  • 1 cup honey
  • 1 cup carrot, grated raw
  • 2 egg whites, well beaten
  • 2 cups all-purpose flour
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 1 teaspoon cinnamon
  • 2 cups oatmeal, quick cooking (raw)
  • 1 cup raisins

Note: Instead of honey, you can use 1 ¼ cups sugar mixed with ¼ cup water.

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.

Nutrition

Serving Size: 2 cookies (1/30 recipe)

Total Calories: 130

Total Fat: 4 grams

Saturated Fat: 1 gram

Protein: 2 grams

Carbohydrates: 24 grams

Dietary Fiber: 1 gram

Sodium: 95 Milligrams           

Frozen Fruit Pops

Frozen Fruit Pops • Preparation: 5 minutes • Serving: 4 www.whatscooking.fns.usda.gov

Ingredients

  • 8 ounces crushed pineapple
  • 8 ounces diced honeydew
  • 1 cup yogurt, low-fat fruit (8 ounces)
  • 6 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.

Note: You can mix ingredients and freeze in ice cube tray instead of cups, making great “ice cubes” in fruit juice. Try other fruits or juice concentrates for variety.

 Nutrition

Serving Size: 1 fruit pop (1/4 recipe)

Total Calories: 176

Total Fat: 1 gram

Saturated Fat: 0 grams

Protein: 4 grams

Carbohydrates: 40 grams

Dietary Fiber: 1 gram

Sodium: 38 Milligrams

Simple Roasted Baby Carrots

Simple Roasted Baby Carrots • Preparation: 10 minutes • Servings: 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 degrees 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.

Nutrition

Serving Size: 6 servings

Calories: 50

Total Fat: 3 grams

Total Carb: 6 grams

Protein: 1 gram

Fiber: 2 grams

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I2D2 Fruit/Vegetable of the Month: Honeydew & Carrots

Honeydew & Carrots

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