April WIC Kitchen: Carrots are a versatile sign of spring
Apr. 15, 2025
By Mary Wade Burnside and Sarah Moore
April signifies the end of peak carrot harvesting season but they are also perfect for spring, a sign of rebirth and the perfect snack food to leave out for any visiting rabbits, real or imaginary.
Being a key part of a candy-centered celebration might be a disadvantage for a crunchy vegetable. But they do pair well with fruit and spices, making them versatile, healthy and yummy.
High in vitamin A, carrots play a key role in eye health. They are also high in vitamin C, so they help maintain your immune system. Carrots are also high in beta-carotene, which has anti-inflammatory properties.
And here’s a fun fact about beta-carotene – if you consume a lot of carrots (or any food high in beta-carotene) you can develop an orange tint to your skin. But it’s only temporary!
These Carrot Pineapple Muffins are a great example of how carrots blend well with a lot of fun flavors, including brown sugar, cinnamon, coconut and vanilla.
You can make the muffins on the weekend and snack on them throughout the week. They also freeze well, so you also have the option of making them ahead of time too.
Showcasing a more savory side of carrots (with some sweet touches), this Sweet & Crunchy Carrot Salad provides a light and refreshing side dish option for dinner with family or even for guests.
Carrot Pineapple Muffins
Ingredients:
1 cup all-purpose flour
1 cup whole-wheat flour (or substitute another cup of all-purpose flour)
1 cup rolled oats*
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 cup whole milk*
3/4 cup applesauce
3/4 cup packed brown sugar (use 1/2 cup if you prefer a less-sweet muffin)
1/3 cup vegetable oil
1 egg
2 teaspoons pure vanilla extract
1 1/2 cups carrot (grated (about three medium carrots))*
1/2 cup + 2 tablespoons sweetened flaked coconut
1 cup fresh pineapple*
Directions:
Preheat oven to 375 degrees Fahrenheit. Grease or place cupcake wrappers in a standard-size, 12-cup muffin pan.
In a large bowl, whisk together the flours, oats, baking powder, baking soda, salt, cinnamon and ginger.
In a medium bowl, whisk together the milk, applesauce, brown sugar, vegetable oil, egg and vanilla extract.
Pour the wet ingredients over the dry and whisk just until all ingredients are incorporated. Gently stir in the carrots, 1/2 cup coconut and pineapple.
Use a cookie scoop to divide the mixture among the muffin cups. Cups should be filled to the top.
Sprinkle tops evenly with remaining 2 tablespoons of coconut.
Bake for 20–25 minutes or until muffin tops spring back when poked and a toothpick inserted into the center comes out clean.
Allow to cool for 5–10 minutes before removing from the muffin tin. Serve plain or with butter, if desired.
Store in an airtight container at room temperature for two-three days or freeze.
Sweet & Crunchy Carrot Salad
Ingredients:
2 tablespoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice*
1 teaspoon spicy brown mustard
2 teaspoons pure maple syrup (or honey)
1/4 teaspoon fine sea salt
freshly ground black pepper
1 pound carrots, peeled and shredded (about 4 heaping cups)*
2 green onions, chopped (light green and white parts)*
1 handful fresh parsley, chopped (about 1/4 cup packed)
1/2 cup raisins (optional)
1/2 cup pecans, roughly chopped (optional)
Directions:
In a large bowl, combine the olive oil, lemon juice, mustard, maple syrup, salt and about five grinds of black pepper. Stir well.
Add in the shredded carrots, green onions and parsley and gently toss everything together, to make sure the dressing coats all of the vegetables evenly. Taste and adjust the seasoning to your liking. You can add extra lemon juice if you want a more tart flavor, or a little more salt to punch it up.
Stir in the raisins and pecans, if using, and serve. If you don't plan on serving this salad right away, wait and add the pecans right before serving if you make this in advance.
Leftovers can be stored in an airtight container in the fridge for up to three days.
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.