When you were a kid, did your mom tell you to eat your carrots because they were good for your eyes? My mom certainly did. I often found a sandwich bag chockablock full of carrot sticks in my Trixie Belden lunch box.

And once again, Mom was right: The high vitamin A content of carrots (it contains more than any other vegetable) is known to be beneficial for retinal function.

Carrots are a member of the parsley family. Besides containing vitamin A, they are fat free, low in sodium, high in fiber and contain no cholesterol. One 7-inch-long carrot has about 30 calories.

Interestingly, the vitamin A content increases as the carrots hang out in cold storage during the winter months — and they also become sweeter. Of all the root veggies, only beets have higher sugar content.

When buying carrots at your supermarket or farm stand, choose those that are smooth, bright orange in color (some wild and heirloom varieties may be white, yellow, pink, black, or purple), free of cracks and without any green around the stems. The green color indicates exposure to sunlight and those will be bitter. It’s kind of tough to figure out what size carrot to choose: the larger carrots are likely to have an unpleasant, woody core but will still be sweet.

Baby carrots are tender, but because they are very immature, they lack that wonderful sweetness. Go for the middle of the road and choose slender but mature carrots for sweet flavor and tender texture. If you buy carrots with the greens still attached, remove them before storing. As pretty as those greens may look, they draw moisture away from the carrot and will cause it to shrivel.

Store carrots in a plastic bag in the crisper drawer of your refrigerator for up to two weeks. Give them plenty of elbow room away from apples which emit ethylene gas and can give carrots a bitter flavor.

To prepare carrots, trim off the root and stem ends. If they were organically grown and are on the small side, you can simply scrub them under cold running water with a vegetable brush; there’s no need to peel.

If the carrots you chose are not organic, be sure and peel and trim at least an inch from the stem end, which is where the highest concentration of pesticides reside. If you’re stuck with carrots with a woody core, remove it by cutting the carrots in half lengthwise and remove the core with a small sharp knife.

Carrots are often simply boiled but they are also delicious roasted. Just toss with a little olive oil and season with salt and pepper; roast at 350 F for 35-40 minutes or until tender. They’re also tasty in a stir fry.

Carrot dill soup

• 4 Tbsp. unsalted butter
• 1 large onion, peeled and diced
• 2-1/2 lbs. fresh carrots, peeled and diced
• 2 stalks celery, peeled and diced
• 8 cups reduced sodium chicken stock
• 1/4 cup plus 2 Tbsp. chopped fresh dill, divided use
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• Dash of cayenne pepper

Melt butter in a large saucepan or Dutch oven set over medium low heat. Add onion and sauté 18-20 minutes or until tender but not browned. Add carrots, celery, chicken stock, 1/4 cup of the dill, salt, pepper and cayenne. Bring to a boil; reduce heat to simmer and cover. Continue cooking for about 30 minutes or until carrots are tender. Remove pan from stove and uncover. Allow to cool slightly. Puree soup in batches in blender or processor. Return soup to pan to reheat; and stir in remaining 2 Tbsp. dill. Yield: 4-6 servings.

Moroccan carrot salad

• 1 lb. carrots, coarsely grated (about 4 cups)
• 1/4 cup vegetable oil
• 3 Tbsp. fresh lemon juice
• 1/4 cup chopped fresh cilantro
• 3 cloves garlic, peeled and minced
• 1/2 tsp. ground cumin
• 1/4 tsp. ground cinnamon
• 1 tsp. paprika
• Pinch of salt
• 1/4 tsp. cayenne (or more to taste)

Combine carrots, oil, lemon juice, cilantro, garlic, cumin, cinnamon, paprika, salt and cayenne in a large bowl. Mix well. Cover and refrigerate for at least 2 hours or up to 2 days to allow the flavors to marry. Served chilled or at room temperature. Yield: 4-6 servings.

Szechwan noodles with carrots and peppers

• 8 oz. linguine (spaghetti, egg noodles, etc.)
• 3 Tbsp. smooth peanut butter
• 1 Tbsp. plus 2 tsp. sesame oil
• 2 Tbsp. lite soy sauce
• 1 Tbsp. rice wine vinegar
• 2 tsp. light brown sugar
• 1/4 tsp. hot pepper sauce (like Tabasco)
• 1 cup shredded carrot
• 1/2 cup diced green bell pepper
• 1/2 cup diced red bell pepper
• 1/2 cup diced green onions
• 2 Tbsp. chopped fresh parsley

Cook linguine according to package directions; drain and keep warm. Meanwhile, combine peanut butter, sesame oil, soy sauce, vinegar, brown sugar, hot pepper sauce, carrots, peppers, and green onions in a small bowl; mix well. Add hot cooked pasta to mixture, tossing gently to combine. Sprinkle with chopped parsley. Serve warm or at room temperature. Yield: 4-6 servings.

Orange carrot cake with orange glaze

For the cake:

• 1 cup unsalted butter, room temperature
• 2 cups sugar
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg
• 1 Tbsp. grated orange zest
• 4 large eggs
• 1-1/2 cups grated (or finely shredded) carrots
• 2/3 cup finely chopped pecans
• 3 cups all purpose flour
• 3 tsp. baking powder
• 1/2 tsp. salt
• 1/3 cup fresh orange juice

For the glaze:

• 1-1/3 cups sifted powdered sugar
• 1 Tbsp. unsalted butter, melted
• 1/2 tsp. grated orange zest
• 2-4 Tbsp. fresh orange juice

To prepare the cake: Combine butter and sugar in a large bowl and with electric mixer on medium high speed, beat until creamy. Add cinnamon, nutmeg and orange zest; beat in eggs one at a time. Add carrots and nuts. Combine flour, baking powder and salt in another bowl and mix well.

Add alternately to the butter/egg mixture with the orange juice. Pour into a 10-inch tube or Bundt pan that has been coated with a bit of shortening and then dusted with flour, tapping excess flour out of pan. Bake in a preheated 350 F oven for 60-65 minutes or until tester inserted in center comes out clean. Let cake cool in pan for 5 minutes; turn cake out onto a platter.

To prepare the glaze: Combine sugar, melted butter, and grated orange zest in a small bowl, mixing to combine. Add orange juice 1 Tbsp. at a time, beating after each addition, until the right consistency. Pour glaze over top of cake letting it drizzle down the sides. Yield: 12 servings.

Paula Anderson is a freelance journalist specializing in food, entertaining and nutrition. She writes for several newspapers, as well as Maine Food & Lifestyle Magazine. She divides her time between Scarborough and Big Pine Key, Fla., where she lives with her husband Peter. Correspondence can be addressed to her at the Boothbay Register, P.O. Box 357, Boothbay Harbor, ME 04538 or the Wiscasset Newspaper, P.O. Box 429, Wiscasset, ME 04578. You can also write to her directly via email at pander@maine.rr.com.