Everybody knows carrots are a great source of beta carotene, but what people don’t know is actually how much carotene we actually need to be healthy nor how many different types of carotene are actually in food besides just the common beta carotene. The carotene which is most important for our health is actually called beta cryptoxanthin and occurs more in orange and yellow fruits. But carrots are a great source of carotene regardless, and because heat does denature carotene they are more healthful from fresh, raw sources than cooked. Carotenes have so many functions that cannot be replicated by supplements, least of all for their support of our native gut microbiome, and in fact carotene deficiency is one of the primary causes of gut dysbiosis and other gastrointestinal problems. It is also required for healthy thyroid and sex hormone function, and if you are metabolically ill one of the very first things you should do is get a source of fresh, raw carotene food into your diet daily. This carrot salad is an excellent way to do it.

CARROT SALAD

1-2 large carrots (3-5 small or medium), peeled, shredded finely
4-6 oz of hard or medium hard good cheese (real cheddar is particularly good), shredded or crumbled
1-2 eggs
1/2 cup of raisins
1/4 cup sliced almonds or other nut
2 tbsp olive oil
2 tbsp lemon juice or vinegar
1/4 tsp salt
2 tbsp butter
dash of pepper

Set your eggs out so they can come to room temperature while constructing the rest of the salad. In a large bowl add olive oil, vinegar, and salt, then whisk briskly until it starts to thicken a little bit. Add shredded carrot and toss with a fork to prevent clumping. Add cheese, raisins, and almonds or any other ingredients you like and toss until combined. Then, fry the eggs in a pan with the butter—The key to frying an egg is the egg being room temperature and cooking on medium heat. Some people like a fried egg to be very crispy around the edges but I think these taste tough if overly cooked (if you like yours browned cook on medium-high heat). When the butter is hot crack each egg into the pan, then season with a pinch of salt and pepper. When the whites begin to turn opaque and cooked, tilt the pan so the butter runs into a pool, then use a spoon to baste the egg yolk in hot butter oil. The egg is done when all the whites around the yolk are cooked, but leave the yolk runny. Portion the salad first, then place an egg on top of each serving.

Using Balsamic vinegar instead of this lemon juice vinaigrette is actually better—I just didn’t have any on hand. Swapping out any of the ingredients is great too—you can use dried cranberries or other fruit, or include herbs like mint or basil.