Simply Savor: Carottes Râpées (French Carrot Salad)

Our new “Simply Savor” series highlights recipes that are just that – simple! With less than 10 ingredients and less than 30 minutes of active cooking time, they are healthy and easy!

This classic French recipe is simple, yet packed with fresh flavor. Originating in Paris, Carottes Râpées can be found everywhere from supermarket shelves to fine dining restaurants where it is served alongside charcuterie. While Parisian cuisine is not considered part of the Mediterranean diet, the diet’s staple ingredients have worked their way up to Paris and into this recipe, including extra-virgin olive oil, garlic, parsley, and fresh fruits and vegetables. You can make this vegetarian, dairy-free, and gluten-free recipe ahead of time and store it in the fridge for two or three days to add a nutrient- and flavor-dense pop to any meal.

Ingredient Highlights

Raw Carrots: This carotenoid-rich vegetable isn’t just for eye health, there is probable evidence that suggests consuming carrots and other non-starchy vegetables can decrease the risk of mouth, esophageal, lung, stomach, and colorectal cancers [ii]. Eating carrots raw, as opposed to cooked, may provide additional health benefits as well. Cooking vegetables changes their nutrient composition. In some vegetables, the cooking process will make it easier for your body to absorb the nutrients, while other vegetables will lose nutrients in the cooking process. While cooked carrots still provide many great nutrients, research suggests that raw carrots provide more health benefits, such as lowering blood pressure [i].

Lemon Juice: Lemons are a great source of vitamin C, which not only helps immune and heart health but also helps in the absorption of iron. By helping your body absorb the iron you consume from your diet or supplements, lemons may help in the treatment of iron deficiency anemia [iii]. The citric acid found in lemons can also promote kidney health by slightly increasing urine citrate levels to create an environment where it is more difficult to form kidney stones [iv].

Recipe

Carottes Râpées (French Carrot Salad)

Serves: 4

Ingredients

• 3 large carrots, about 2 cups shredded
• 1/2 tsp Dijon mustard
• 1⁄2 tsp honey
• 4 tsp lemon juice – about 1 lemon
• 1⁄4 tsp salt
• 1⁄4 tsp pepper
• 1 garlic clove, minced
• 2 Tbsp extra-virgin olive oil
• 1 Tbsp parsley, roughly chopped

Instructions

1. Peel and grate the carrots using a box grater.
2. In a small bowl, make the dressing by combining the Dijon mustard, honey, lemon juice, salt, pepper, and garlic with a whisk. Mix until well combined.
3. Slowly drizzle in the olive oil while continuing to whisk until all of the oil has been added and the mixture is homogenous.
4. In a large bowl, gently mix the shredded carrots and dressing until the carrots are evenly coated.
5. Garnish with parsley and enjoy!

Notes:

• To save some time, buy pre-shredded carrots and skip down to step 2 in the recipe.
• If your bowl is moving around too much while whisking in the olive oil, try wrapping the bottom of the bowl in a damp kitchen towel.
• Add this into a wrap for a fresh, crunchy addition or try serving with grilled fish and wild rice for a well-rounded meal.

References:

[i] Chan, Q., Stamler, J., Brown, I. J., Daviglus, M. L., Van Horn, L., Dyer, A. R., Oude Griep, L. M., Miura, K., Ueshima, H., Zhao, L., Nicholson, J. K., Holmes, E., & Elliott, P. (2013). Relation of raw and cooked vegetable consumption to blood pressure: the INTERMAP Study. Journal of Human Hypertension, 28(6), 353–359. https://doi.org/10.1038/jhh.2013.115

[ii] Clinton, S. K., Giovannucci, E. L., & Hursting, S. D. (2019). The World Cancer Research Fund/American Institute for Cancer Research third expert report on diet, nutrition, physical activity, and cancer: impact and future directions. The Journal of Nutrition, 150(4), 663–671. https://doi.org/10.1093/jn/nxz268

[iii] Li, N., Zhao, G., Wu, W., Zhang, M., Liu, W., Chen, Q., & Wang, X. (2020). The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia. JAMA Network Open, 3(11), e2023644. https://doi.org/10.1001/jamanetworkopen.2020.23644

[iv] Prezioso, D., Strazzullo, P., Lotti, T., Bianchi, G., Borghi, L., Caione, P., Carini, M., Caudarella, R., Gambaro, G., Gelosa, M., Guttilla, A., Illiano, E., Martino, M., Meschi, T., Messa, P., Miano, R., Napodano, G., Nouvenne, A., Rendina, D., . . . Zattoni, F. (2015). Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group. Archivio Italiano Di Urologia E Andrologia, 87(2), 105. https://doi.org/10.4081/aiua.2015.2.105