Tray of roasted carrots

How carrots can help cut down your soaring grocery bills  

Families are feeling rising inflation hardest at the checkout, with recent data from the Australian Bureau of Statistics (ABS) revealing the cost of food has risen by more than 5%. Buying vegetables that are in season is a fantastic way to save money while boosting your nutrition. And the good news is that carrots are available year-round!  

Nutritional benefits  

Carrots are an excellent source of fibre and potassium. They are also rich in antioxidants. In fact, just one large carrot (1 cup) can provide 100% of your daily recommended amount of Vitamin A, which is important for vision, bone and tooth development and to maintain a healthy immune system.  

Nutritional value of carrots, which are high in fibre, potassium, vitamin K, vitamin B6, vitamin A and vitamin C.

How to use carrots 

Carrots are incredibly versatile. Whether eaten raw or cooked, carrots are a budget-friendly and nutritional boost to any meal. 

Add carrots to sandwiches, salads, wraps or rice paper rolls. Throw them in a stew, soup, casserole or stir fry. Roast them in the oven or steam them in the microwave to serve alongside your favourite protein.  

They also make a sweet addition to smoothies, cakes and fruit loafs, and can be used to make healthy snacks, like these delicious carrot cake overnight oats.  

Serving suggestions for carrots, showing carrots on sandwiches, in wraps and rice paper rolls

How to store carrots 

Stretch the shelf-life of carrots by storing them correctly. You can refrigerate raw, unpeeled carrots in a perforated bag for 3-4 weeks, making them a great option when you haven’t been able to get to the supermarket!  

Cooked carrots can be stored in the fridge for up to 5 days. 

Best ways to cook carrots 

Whether you’re eating carrots raw or cooking them, keep the peel on to retain nutrients, cut down on prep time and reduce food waste.  

Sautéing is one of the healthiest ways to cook carrots because some of the vitamins can leach out when boiled or overcooked. All you need is a bit of olive oil and simple seasoning (e.g. honey and thyme, dill and parsley, etc.). Cover and cook on high for 4 minutes (no stirring) and then uncover and cook for a further 3-4 minutes while stirring.   

Roasting carrots is another great option that intensifies their natural flavour. Cut your carrots into large chunks, toss with olive oil, season with salt and pepper, spread them out on a tray and roast at a high temperature (200-220oC) until they begin to brown (25-35 minutes).  

For more ways to integrate carrots into your diet, check out these carrot recipes.