These herb-roasted carrot sticks are a delightful combination of crispy edges and tender centers, making them a flavorful and nutritious side dish. Infused with garlic, thyme, and rosemary, this recipe highlights the natural sweetness of carrots while incorporating anti-inflammatory ingredients. Let’s explore the benefits of the ingredients and guide you through preparing this simple yet delicious dish.
Ingredient Analysis: Anti-Inflammatory Benefits
- Carrots (1 lb, peeled and cut into sticks):
Carrots are rich in beta-carotene, which supports immune health, skin health, and vision. Their natural sweetness caramelizes beautifully when roasted.
Pro Tip: Cut carrots into uniform sticks to ensure even cooking.
- Olive Oil (3 tablespoons):
Olive oil is a heart-healthy fat rich in monounsaturated fats and polyphenols, which reduce inflammation and support brain health.
Pro Tip: Use high-quality extra virgin olive oil for the best flavor and nutrient content.
- Garlic (2 cloves, minced):
Garlic contains allicin, a compound with powerful anti-inflammatory and antimicrobial properties. It adds a savory depth to the carrots.
Pro Tip: Let minced garlic sit for a few minutes before adding it to release its health-promoting compounds.
- Dried Thyme (1 teaspoon):
Thyme is a fragrant herb with antioxidant and anti-inflammatory properties. It pairs perfectly with the natural sweetness of roasted carrots.
Pro Tip: Crush dried thyme between your fingers before using to release its natural oils.
- Dried Rosemary (1 teaspoon):
Rosemary is rich in rosmarinic acid, which reduces inflammation and boosts circulation. Its earthy aroma enhances the dish’s flavor profile.
Pro Tip: Use fresh rosemary for a more robust flavor, if available.
- Coconut Sugar (1/2 teaspoon, optional):
Coconut sugar provides a hint of sweetness and is a lower glycemic alternative to refined sugars. It helps accentuate the natural caramelization of the carrots.
Pro Tip: Skip the coconut sugar if you prefer a savory flavor profile or are following a stricter anti-inflammatory diet.
- Sea Salt (1 teaspoon, or to taste):
Sea salt enhances the natural flavors of the ingredients while providing trace minerals like magnesium and potassium.
Pro Tip: Adjust salt levels to suit your taste and dietary needs.
- Black Pepper (1/4 teaspoon, optional):
Black pepper contains piperine, which may enhance the absorption of other nutrients. Omit for strict AIP compliance.
Garlic and Herb Roasted Carrots
Ingredients
- 1 lb carrots peeled and cut into sticks
- 3 tbsp olive oil
- 2 cloves garlic minced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1/2 tsp coconut sugar
- 1 tsp sea salt adjust to taste
- 1/4 tsp black pepper omit for AIP
Instructions
- Preheat the oven to 425°F (220°C). This higher temperature helps achieve a crispy texture.
- In a large bowl, toss the carrot sticks with olive oil, ensuring they are evenly coated.
- Add the minced garlic, dried thyme, dried rosemary, coconut sugar (if using), and sea salt. Toss until the carrots are well-seasoned.
- Spread the carrots in a single layer on a baking sheet. Avoid overcrowding to ensure they roast evenly.
- Roast for 20-25 minutes, flipping the carrots halfway through, until they are crispy on the edges and tender inside.
- Remove from the oven and let cool slightly before serving.
Nutritional Overview
This dish is a nutrient-dense side packed with fiber, antioxidants, and healthy fats, making it an excellent choice for an anti-inflammatory diet.
Key Nutritional Highlights:
Beta-Carotene: Carrots support skin health and immunity.
Healthy Fats: Olive oil promotes heart health and reduces inflammation.
Antioxidants: Garlic, thyme, and rosemary combat oxidative stress.
Final Thoughts: A Flavorful, Healthy Side
This herb-roasted carrot recipe is a simple yet delicious way to elevate a humble vegetable into a standout dish. It’s easy to prepare, packed with flavor, and full of health benefits.
Whether you’re making a weeknight dinner or hosting a gathering, these roasted carrots are sure to impress. Enjoy the satisfying crunch and the warmth of the herbs in every bite.