Enjoy this Winter Superfood with Us: Carrots! - CulinArt Group

Eat Well Blog

Enjoy this Winter Superfood with Us: Carrots!

December already!? This month’s superfood is carrots!

This root vegetable that is claimed to be the perfect health food can be found in stores all year round! Did you know carrots come in all different colors? Orange, white, purple, and yellow – a wonderful way to add a bust of color to so many recipes!

It is a highly nutritious vegetable packed with vitamins and nutrients including: vitamin A, Biotin, Vitamin K1, Potassium, and Vitamin B6 are all present. Vitamin A promotes good vision which is where carrots get their reputation of aiding eyesight! The rest of these aid in metabolism, blood pressure control, converting food into energy, and bone health.

A single carrot contains about 86-95% water and the rest being carbs. These carbs are starches and sugars such as sucrose or glucose. About 2 grams of fiber are present per carrot. The soluble fibers can lower blood sugar or feed into gut bacteria which will result in the decreased risk of disease. The insoluble fibers such as cellulose, hemicellulose, and lignin can help reduce constipation.

There are so many simple ways to cook carrots and incorporate them into your everyday diet! Some of these may include roasting, slicing thin and baking them into chips, eating them raw with some dip, juicing, or pureeing for the base of a soup. Carrots also make a great addition to sweet recipes like carrot cake and oatmeal. You can also use the carrot greens in recipes like sautés and pestos.

To warm you up this winter – try one of our favorite carrot recipes:

Carrot Ginger Soup

Makes 6, 12oz servings


  • 6 and 1/4 cups Water
  • 3 tsp Olive oil
  • 1 cup White onion, diced
  • 1 oz Ginger root, fresh, grated
  • 1 clove Garlic, minced
  • 2 Tbsp Vegetable base
  • 11 oz Carrots, fresh, sliced thin
  • 1/2 tsp Cumin, ground
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 3 Tbsp Heavy whipping cream (or another dairy free alternative)


  1. In a pot, add the olive oil, sliced carrots, onion, and ginger. Cover and cook over moderately high heat for about 7 minutes, stirring occasionally, until the vegetables just begin to soften. Add the garlic and cook for 1 more minute.
  2. Add the vegetable stock and cumin to the vegetables and season with salt and pepper. Cover and cook the soup over moderate heat until the carrots and onions are very soft, about 10 minutes.
  3. Puree the carrot soup in batches in a blender. Return the carrot soup to the pot and stir in the cream.
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  • December 1, 2021



What our clients are saying

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“I wanted to recognize the individuals at the Valley Forge Site Café who have been supporting us throughout the COVID-19 Pandemic.  I have been onsite at least a few days every week since June 2020 and I noticed that the team continued to provide quality and timely service for breakfast and lunch.  They effectively packaged the food to maintain CDC guidelines. Thank you!  ”

“Just wanted to thank you and the team at Lake Success for taking care of us for my daughter's birthday. I figured the event was going to be straight forward, but it felt like the event was treated with just as much care and attention to detail as a wedding or other big event, which was very much appreciated. You anticipated everything that we needed and are so capable, bravo! The party was 10x more beautiful and lovely in reality compared to how I imagined it, thanks to you guys.”

“My 6th grade daughter is a "picky eater" and a vegetarian but she really enjoys the food on the menu at SSFS and the thoughtfulness that goes into your menu planning. Thanks to your cooks and meal planners.”

“We can’t thank you enough for all the time and effort you put into getting this emergency shipment of water to our Waco, Tx office. As always, you guys pulled out all the stops and did everything possible to help! I know it doesn’t seem like much to you, but our employees in TX that need drinking water are truly grateful. I feel so fortunate to work with such true professionals. I think you set the bar that your competition wishes they could match!”

“This is EXACTLY the type of service and experience we had always envisioned for our patients at MSK Koch!  Thank you Chef Ryan for going out of your way for this patient and all patients and staff!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

“Thank you all for such a wonderful grand pasta buffet on Friday! Everything went so incredibly smooth - from set-up to break-down. The menu was thoughtfully planned and the lunch was such a treat and undeniably delicious - the best I’ve ever had! I have heard only glowing reviews of the luncheon. Thank you guys today and every day!”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

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