Salad pairs carrots with mango and pineapple to deliver vitamins and crunch

05/27/2014 7:00 AM

06/03/2014 10:17 AM

How many ways can you cut a carrot?

When baby carrots landed on the supermarket scene in 1989, they drove sales of the vegetable through the roof, according to Two decades later, estimated the baby carrot industry had grown to $1 billion a year.

No wonder the two dominant players in the market, California-based Bolthouse Farms and Grimmway Farms, continue to slice and dice the sweet veggie with the cool crunch. Between them they offer scores of clever pre-cut shapes, including sticks, shreds, crinkle-cut coins, chips and julienne strips.

The Star’s Tropical Carrot Salad uses julienne strips for our sunny twist on the traditional carrot-raisin salad. Carrots are high in vitamin A. Add mango and pineapple and you’ve added more vitamin A and vitamin C. A sprinkling of peanuts adds more punch to an already satisfying crunch.

Cooking tip: Mangoes have a flat oblong pit in the center. You will need to cut on either side of the pit, separating the flesh from the pit. Using a knife, make lengthwise and crosswise cuts in the mango halves. Usually the will peel off the cubes; if not use a paring knife to cut cubes away from the peel.

Tropical Carrot Salad

Makes 10 servings (total yield 5 cups)

1 (10-ounce) bag julienned carrots

1 mango, peeled, pitted and chopped into 1/2-inch cubes

1 cup fresh pineapple cubes

2 green onions, chopped

3 tablespoons minced cilantro

2 tablespoons fresh squeezed lime juice

1 1/2 tablespoons honey

3 tablespoons olive oil

Salt and pepper, to taste

2 tablespoons dry roasted peanuts, coarsely chopped

Toss carrots, mango, pineapple, green onion and cilantro in a medium bowl.

Whisk together lime juice, honey, olive oil, salt and pepper. Pour over carrot mixture and toss to coat evenly.

Allow to stand for 15 to 30 minutes to improve flavor. Sprinkle with peanuts before serving.

Per serving: 93 calories (48 percent from fat), 5 grams total fat (1 gram saturated), no cholesterol, 10 grams carbohydrates, 2 grams protein, 30 milligrams sodium, 2 grams dietary fiber.

Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.


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