Exclusive organic recipes from Kirstie’s Kitchen!

If you didn’t already know, a superfood contains nutritional properties that can confer extra health benefits. We recently revealed 31 weight-loss superfoods that promote both health and weight loss through the nutritional powers of fiber and protein.

Featured Superfood: Carrot

Carrots are low in calories and rich in fiber. (A study in the Journal of the American Medical Association found that the higher the fiber intake, the more the likelihood of weight loss.) For a full carrot-inspired menu: Here are 3 recipes where the carrot shines as a versatile ingredient in soup, entree, and sweets.

Note: All 3 recipes are included in the Organic Liaison Recipe collection, accessible to Organic Liaison members. Learn more about how to begin your Organic Liaison weight loss journey today.

1. Spiced Potato Carrot Chowder

A savory combination of vegetables complimented by carrot and herb spices to kick your taste buds into gear.

Preparation Time: 10 minutes

Cooking Time: 30 Minutes

Servings: 6. Each serving: 1 cup.

Ingredients:

2 Tbsp organic safflower oil
1 organic onion, peeled and cut in chunks
3 organic carrots, peeled and cut in chunks
3 organic potatoes, peeled and cut in chunks
15-ounce can diced organic tomatoes
14-ounces of organic low sodium vegetable broth
1 cup filtered water
1 bay leaf
1 tsp organic garlic powder
1/4 teaspoon pinch of ground cloves
1/2 tsp dried thyme leaves
1/2 tsp dried ground sage
1/4 teaspoon fresh ground black pepper to taste

Nutritional Information: 130 calories per serving

Fat: 4.5
SatFat: 0.5
Trans Fat: 0
Cholesterol: 0
Carbs: 17
Sugars: 2
Sodium: 340
Protein: 4.5
Fiber: 2.5
Vitamin A: 3969
Vitamin C: 18
Iron: 0.8
Calcium: 271

Directions:

Place oil in large soup pot and place over medium-high heat. Allow oil to get hot then add the onion and carrots. Saute until lightly browned, stirring frequently.
Add the rest of the ingredients. Cover and bring to a boil. Lower heat to medium-low and cook until the potatoes and carrots are tender, about 30 minutes.
Stir occasionally to keep items from sticking. Serve in soup bowls.

2. Tomato Carrot Spaghetti

Lean past done right – easy!

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 4. Each serving: 1 cup.

Ingredients:

8 ounces whole wheat spaghetti
5 organic carrots, peeled & sliced
1/2 organic onion, sliced
1 teaspoon organic garlic powder
1 teaspoon Italian herb mix
2 15-ounce cans organic stewed diced tomatoes
1/2 6-ounce can organic tomato paste

Nutritional Information: 217 calories per serving
Fat: 1.2
SatFat: 0.1
Trans Fat: 0
Cholesterol: 0
Carbs: 45.6
Sugars: 11.9
Sodium: 39
Protein: 7.5
Fiber: 5.1
Vitamin A: 6803
Vitamin C: 15.7
Iron: 3.3
Calcium: 73

Directions:

Cook spaghetti according to package directions; drain in colander and set aside.

Spray a large nonstick skillet with vegetable oil and heat over medium-high heat. Saute carrots and onion until tender. Add the rest of the ingredients and bring to a boil.
Reduce the heat to a simmer and cook until the vegetables are tender, about 5 minutes. Serve sauce over pasta.

3. Vegan Low-Fat Carrot Muffin

A delicious and satisfying low fat, high-fuel muffin.

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Servings: 40. Each serving: 12.

Ingredients:

1 cup organic brown sugar
1/2 cup organic whole cane sugar (unrefined & unbleached)
2 1/2 cups organic all-purpose flour
4 teaspoons baking soda
1 teaspoon baking powder
4 teaspoons ground cinnamon
2 teaspoons salt
2 cups finely grated organic carrots
2 large organic apples-peeled, cored and shredded
6 teaspoons EnerG Egg Replacer (dry, vegan & gluten free)
1 1/4 cups organic unsweetened applesauce
1/4 cup organic safflower or sunflower oil

Nutritional Information: 257 calories per serving
Carbs: 51.6 g

Protein: 3.1 g

Fat: 4.9 g

Dietary Fiber: 2.8 g

Directions:

Preheat oven to 375 degrees F. Line muffin cups with paper muffin liners.
In a large bowl combine organic sugars, flour, baking soda, baking powder, cinnamon and salt. Stir in carrot and apple; mix well.

In a small bowl whisk together the Egg Replacer, applesauce and oil. Stir into dry ingredients. Spoon batter into your muffin cups.

Bake in preheated oven for 20 minutes. Let muffins cool for 5 minutes before removing from the muffin cups, to cool completely.

Happy, healthy eating! If you like these recipes and would like more sneak peaks into the Organic Liaison Recipe Collection, sign up for a free account to receive our updates!

[Image: from Robert Couse-Baker's Flickr Photostream/Creative Commons]