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Sweet, Spicy & Citrus Carrots

I know carrots get a bad rap for high sugar content, but contrary this belief, there are a lot of health benefits including how carrots can keep blood sugar levels under control due to the fiber content. Carrots are also loaded with beta-carotene, a compound your body changes into Vitamin A, which keeps your eyes healthy.

Heart Health:

Carrots are loaded with antioxidants, including carotenoids and anthocyanins, which studies have shown to improve visual and neurological health as well. Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring (which is another great reason to buy those beautiful organic rainbow carrots!).


Carrots contain soluble fiber, which can lower blood sugar levels by slowing down digestion of sugar and starch. Pectin is the main source of this fiber in carrots, and it promotes healthy weight and improved digestion. Speaking of digestion, the fiber in carrots also helps feed the "friendly" bacteria in your gut.

Vitamins & Minerals:

Carrots (plus the lime) offer a great source of several vitamins and minerals, including Vitamin A, Biotin, Vitamin K, Potassium, and Vitamin B6. These vitamins and minerals play important roles in fat and protein metabolism, bone health (Vitamin K1), blood pressure control, and conversion of food into energy (B6).

About the Recipe

Roasted Carrots with Dates, Lime & Spiced Butter:

This is a spin on a recipe from Shape Magazine, but I use Spice Spice Baby* from Healthy on You - a local San Diego based gourmet organic spice company founded on the goal of making healthy, flavorful, meals easy. I love how this turned out with the spice, sweetness of dates, citrusy lime, and a caper-kick!

Prep Time + Cook time: 45 minutes

Serves: 4

Level: Beginner


2 pounds medium carrots, peeled, halved crosswise, and halved lengthwise if thick

2 tablespoons extra-virgin olive oil

½ teaspoon Kosher salt and freshly ground black pepper

3 tablespoons * Kerrygold unsalted butter

1 tablespoon capers

2 tablespoons *Spice Spice Baby from Healthy on You

2 limes, supreme and cut into pieces, plus 3 tablespoons fresh lime juice

3 Medjool dates, pitted and thinly sliced

¼ cup fresh mint


Preheat oven to 425°. On a rimmed baking sheet, toss the carrots with the olive oil, and season with salt and pepper. Roast until very tender and golden in spots, about 35 minutes (tossing halfway through).

In a medium skillet, melt the butter over medium heat, add the capers and sprinkle in 2 Tbs Healthy on You Spice Spice Baby. Cook, stirring, until spices are fragrant, about 1 minute.

Remove the skillet from the heat, and whisk in the lime juice. Pour over heated mix over roasted carrots in separate bowl. Gently toss carrots with dates and lime pieces, and transfer to a platter. Tear mint leaves, and sprinkle over top.



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