Recipe: Carrot-Cumin Salad

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Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training

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Carrot… a versatile vegetable.

Carrots are healthy and delicious. This 400-calorie carrot-cumin salad will change the way you feel about carrots.

Carrots are the main ingredient for this salad, but cumin, parsley, garlic and lemon add a burst of flavor. It features the citric flavor of lemons, offset by the zest of cumin, garlic and crisp-tender carrots boiled to perfection.

This 400-calorie side is perfect to be served with roasted turkey and wild rice. So don’t let it fool you. Carrots can be healthy, delicious and the perfect complement for many meals.

25 g protein/400-calorie meal 40 g protein/600-calorie meal
(Divide into 4 servings.) (Divide into 3 servings.)

6 Large carrots, peeled and thinly sliced on a diagonal
¼ cup Fresh lemon juice
1 Garlic clove, finely minced
½ tsp Ground cumin
½ tsp Paprika
¼ tsp Ground cinnamon
Salt and pepper to taste
2 TBSP Extra-virgin olive oil
¼ cup Fresh cilantro or parsley leaves

In a large saucepan of boiling salted water, cook carrots until crisp-tender, 1-2 minutes. Drain in a colander, rinse under cold water until cool, and drain well. In a medium bowl, whisk together lemon juice, garlic, cumin, paprika and cinnamon, then season with salt and pepper to taste. Whisking constantly, slowly add olive oil. Add carrots and cilantro or parsley to dressing, toss to combine.

Suggestion: Complete your meal with roasted turkey and wild rice.
See Meal Builder for amounts for your Plan.

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.