Choose versatile, nutritious carrots

The simple carrot -- staple of party trays and salad bars -- is in season from now until fall.

That may be news to most of us, because we've grown accustomed to carrots being available year-round. Most are grown in California and shipped throughout the country.

But back home, carrots are showing up at farmers markets and in the CSA -- community supported agriculture -- share of locally grown, organic produce delivered to my doorstep each week. That's good news at my house, because nothing beats the flavor of fresh, locally grown carrots.

Carrots are thought to have originated in the Middle East, and the earliest form of the root was various shades of purple. The bright orange color of the common carrot cultivated today is a clue to its nutritional value.

Carrots are a rich source of vitamins A, K and C and a good source of potassium and dietary fiber. They're also high in beta-carotene and other beneficial phytochemicals. In fact, eating large amounts of carrots or carrot juice can temporarily cause your skin to turn yellow-orange. It's not a harmful condition, but it underscores the amount of beta-carotene the vegetable contains.

As nutritious as carrots are, it's fortunate that they're also so versatile and easy to work into your diet. I use carrots liberally in various forms. Here are a few:

• Shredded. Add a couple handfuls of shredded carrot to salads and casseroles. They're good in a hummus sandwich because the sticky bean dip helps to keep carrot pieces from falling out. Use them in pita pocket sandwiches and as a garnish with a few black olives on the side of a plate.
• Sticks. Use julienne-cut carrots or carrot sticks as snacks for dipping with salad dressing, bean dip or salsa. They're also convenient to keep on hand for stir-fry.
• Cooked. If you have leftover fresh carrots at home, an easy way to use them up is to simply steam them in the microwave oven or on the stovetop. Carrots sweeten as they cook, explaining why cooked carrots taste so good. You can also purée cooked carrots and thin them with a little vegetable broth to make creamy carrot soup.
• Juice. If you have a heavy-duty juicer or blender, you can make your own fresh carrot juice. If not, buy fresh carrot juice at your local natural foods store. Mix it with orange juice for a refreshing and highly nutritious breakfast drink.
• Convenience-packed. Yes, I do buy the little baby carrots that are already washed and peeled. You may pay more if somebody peels your carrots for you, but if it means you'll eat them, the nutritional benefit can be worth the cost. Kids' snack packs -- baby carrots packed with small containers of salad dressing dip -- are also a good choice for school lunches.

Should you peel carrots before eating them?

If you buy organically grown carrots, it's sufficient to rinse them thoroughly before eating. For conventionally grown carrots, remove the outer layer of the root with a vegetable peeler.

If you grow your own or buy fresh carrots from a farmers market, the lacy green tops can be a novelty. Most people don't eat them, but they are edible and can be chopped and added to salads.

Remove the green tops before storing fresh carrots, otherwise they'll steal fluid from the roots and cause the carrot to wither. If you keep carrots refrigerated in the vegetable bin and wrapped in moist paper towels, they'll keep for at least several weeks.

If carrots aren't a staple at your house, they should be. Try them now while they're at their best, locally grown and in season.