Salt-baked carrots with smoked almond, coconut yogurt, and verbena is a delightful and unique dish that combines the natural sweetness of carrots with the smokiness of almonds, the creaminess of coconut yogurt, and the aromatic touch of verbena. It’s a dish that not only tastes amazing but also presents beautifully on a plate.
History:
The history of salt-baking as a cooking method dates back centuries. It was originally used as a preservation technique for fish and meat, especially in coastal regions. Over time, chefs and home cooks have adapted this method to various ingredients, including vegetables like carrots. The addition of smoked almonds, coconut yogurt, and verbena is a more modern twist, highlighting the creativity and innovation in contemporary cuisine.
Components:
- Carrots: Fresh, whole carrots are the star of this dish. Choose young, tender carrots for the best results.
- Salt: Coarse salt is used to create a salty crust around the carrots, which helps to steam and season them during the baking process.
- Smoked Almonds: These provide a wonderful smoky flavor and a crunchy texture. You can use store-bought smoked almonds or smoke your own.
- Coconut Yogurt: A dairy-free alternative to traditional yogurt, coconut yogurt adds creaminess and a hint of tropical flavor.
- Verbena: Lemon verbena leaves are used as a garnish to add a fragrant and citrusy aroma to the dish.
Steps to Prepare Salt-Baked Carrots with Smoked Almond, Coconut Yogurt & Verbena:
Step 1: Prep the Carrots
- Wash and peel the carrots, leaving them whole with their green tops trimmed.
Step 2: Create the Salt Crust
- In a large mixing bowl, combine coarse salt with a small amount of water to create a moist, sand-like consistency.
Step 3: Encase the Carrots
- Spread a layer of the salt mixture on a baking sheet.
- Place the carrots on top of the salt bed and cover them completely with the remaining salt mixture, ensuring they are well-encased.
Step 4: Bake the Carrots
- Preheat your oven to 350°F (175°C).
- Bake the salt-encased carrots for about 30-40 minutes or until they are tender when pierced with a knife.
Step 5: Prepare the Accompaniments
- While the carrots are baking, you can prepare the other components.
- Toast the smoked almonds in a dry pan until they become fragrant and slightly browned.
- Spoon the coconut yogurt onto serving plates.
Step 6: Serve
- Once the carrots are done, carefully crack open the salt crust and remove the carrots.
- Place the salt-baked carrots on top of the coconut yogurt, sprinkle with smoked almonds, and garnish with fresh lemon verbena leaves.
Total Preparation Time: Approximately 45-50 minutes
This dish is a wonderful combination of flavors and textures, with the salt-baking method intensifying the natural sweetness of the carrots. It’s a unique and elegant choice for a special meal or to impress your guests with your culinary skills. Enjoy!
Certainly, here are the nutrition facts and some health information for the dish “Salt-baked carrots with smoked almond, coconut yogurt, and verbena.” Please note that these values are approximate and can vary depending on the specific ingredients used and portion sizes:
Nutrition Facts (Per Serving):
- Calories: Approximately 200-250 calories per serving.
- Carbohydrates: Around 25-30 grams per serving.
- Protein: About 5-8 grams per serving.
- Fat: Roughly 10-15 grams per serving.
- Dietary Fiber: Approximately 5-7 grams per serving.
- Sugars: Varies depending on the sweetness of the carrots and yogurt, but usually around 8-10 grams per serving.
- Sodium: The salt content will vary based on the amount of salt used for baking, but it can be relatively high due to the salt crust on the carrots.
Health Information:
-
Carrots: Carrots are a low-calorie vegetable rich in beta-carotene, which is converted into vitamin A in the body. They also provide fiber and various vitamins and minerals. This dish emphasizes the natural sweetness of carrots without the need for added sugars.
-
Smoked Almonds: Almonds are a good source of healthy fats, protein, fiber, and essential nutrients like vitamin E and magnesium. The smoking process can add flavor but may also introduce some sodium.
-
Coconut Yogurt: Coconut yogurt is a dairy-free alternative to traditional yogurt. It’s lower in protein compared to dairy yogurt but provides healthy fats from coconut. It may also contain live probiotic cultures beneficial for gut health.
-
Verbena: Lemon verbena leaves are used as a garnish in this dish, primarily for aroma and flavor. While they add a pleasant citrusy note, they do not significantly contribute to the overall nutritional content.
-
Sodium: The salt crust used in salt-baking can result in a high sodium content in this dish. If you’re on a low-sodium diet, you may want to reduce the amount of salt used or consider alternative seasoning options.
Health Considerations:
- This dish is relatively healthy overall, especially when compared to many other rich and indulgent recipes.
- It’s a good source of fiber, vitamins, and healthy fats from almonds and coconut yogurt.
- The sweetness of carrots is enhanced without the need for added sugars.
- However, the sodium content can be high due to the salt crust. If you’re watching your sodium intake, moderation is advised.
As with any recipe, it’s essential to consider your dietary preferences and any specific health concerns. Adjusting portion sizes and ingredient choices can help you tailor this dish to your nutritional needs.
