Serves 2-4
📋 Ingredients
- 2–3 medium carrots, peeled and sliced into coins or sticks (can you baby carrots if you wish)
- 1–2 tsp maple syrup or glucose syrup (use pure varieties) – note can use Golden Syrup but higher GI
- 1 tsp light olive oil or sunflower oil
- ¼ cup water (or tolerated broth)
- Optional: pinch of sea salt or a sliver of steamed pear for added softness
👩🍳 Method
- Steam or parboil carrots for 5–7 minutes until just tender. Drain.
- In a sauté pan, warm the oil and syrup gently over low heat.
- Add carrots and stir to coat evenly. Add water and simmer for 5–10 minutes, uncovered, until glossy and gently reduced.
- If texture-sensitive, mash lightly or blend into a soft mash with swede or pear.
✅ Suitability Table
| Dietary Need / ALPIMS Domain | ✅/⚠️ | Notes |
|---|---|---|
| Low-Histamine | ✅ | Use fresh carrots and cook immediately. Avoid leftovers. |
| Low–Moderate Salicylate | ✅⚠️ | Carrots are moderate; use in rotation if highly sensitive. |
| Gluten & Dairy-Free | ✅ | No gluten, casein, or dairy exposure |
| GERD-Safe | ✅ | No acidity, garlic, or spice |
| IC/PBS-Friendly | ✅ | Low acid, no citrus or vinegar |
| Neurodivergent-Aware | ✅ | Sweet, soft, low odor, texture-adaptable |
| Low-GI / Anti-inflammatory | ✅⚠️ | Use minimal syrup and pair with fiber or protein |
Serving Tips by Zone
- Green Zone: Enjoy warm, with added herbs or paired with chicken/quinoa.
- Yellow Zone: Serve as-is, soft texture, slightly sweet to soothe sensory overwhelm.
- Red Zone: Mash gently or blend with swede for calming, pre-chewed texture.
- Black Zone: May be too fibrous—consider replacing with steamed pear or soft mash.
