2 carrot sides you'll love: parsnip purée and roasted with rosemary

Veggies don't always make it onto your plate, but they're packed with benefits. These fresh ideas will take the carrot from a humble vegetable to the star of your meal.

When buying parsnips, select ones the same size as a medium carrot for the best flavour.

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

• 3 large carrots, peeled and chopped
• 1 large parsnip, peeled and chopped
• 2 ml (1⁄2 tsp) salt
• 15 ml (1 tbsp) butter or canola oil
• 5 ml (1 tsp) grated orange zest

1. Combine carrot, parsnip and salt in a medium saucepan with enough water to barely cover the vegetables. Simmer, uncovered, until the vegetables are very tender and most of the liquid has evaporated; about 20 minutes.
2. Drain vegetables. Transfer to food processor or blender. Add butter and orange zest and process to a smooth purée.

Per serving:

82 Calories / 1 g Protein / 3 g Fat (including 2 g Saturated Fat) / 8 mg Cholesterol / 13 g Carbohydrates / 3 g Fibre / 408 mg Sodium

Eating carrots can reduce cholesterol levels, in turn decreasing the risk of heart disease.  This dish serves them up hot and savoury.

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 6

• 500 g (1 lb) large carrots, peeled and cut into 5 cm x 1/2 cm (2 in x 1⁄4 in) matchsticks
• 1 ml (1⁄4 tsp) salt
• 7 ml (1 1⁄2 tsp) olive oil
• 5 ml (1 tsp) finely chopped fresh rosemary leaves or 2 ml (1⁄2 tsp) dried

1. Preheat oven to 200°C (400°F). Mound carrot sticks on a baking tray. Sprinkle with salt and drizzle with oil. Toss gently to coat. Spread out on tray in a single layer.
2. Roast 10 minutes. Stir in rosemary. Roast until crisp-tender and lightly browned in spots, or 7 to 10 minutes.

Per serving:

44 Calories / 1 g Protein / 1 g Fat (including 0 g Saturated Fat) / 0 mg Cholesterol / 8 g Carbohydrates / 2 g Fibre / 136 mg Sodium

• Use carrot juice instead of water in homemade bread or pizza dough to add extra nutrients.
• Sauce barbecued chicken with a carrot-based gravy: sauté sliced carrots with olive oil and garlic until very soft and then purée with carrot juice and lemon juice to taste.
• Substitute carrot juice for stock in soups, stews and sauces.
• Use grated carrot as a substitute for coconut in biscuits and cakes to cut calories and boost nutrition.

Vegetables can be hard to get in your diet on a regular basis, but the benefits they provide are worth trying at least once. These carrot-centric dishes can offer a way to try out new ideas and reconsider the humble vegetable into everyday cooking.