By Dr. Madelyn Fernstrom
Looking for delicious, nutrient-rich, economical,
easy-to-prepare food? Take a look at root vegetables. These beauties are some
of nature’s most versatile foods.
While carrots and onions are the most familiar members of
the root family, other increasingly popular root vegetables include parsnips,
beets, turnips, rutabagas, and leeks. (If you’re wondering why potatoes are not
on this list, they are not root vegetables – they are tubers!)
Root vegetables are just what they sound like – the “roots”
of edible green plants, grown underground. While many of us enjoy the
convenience of bagged and cleaned root veggies, try buying the “originals” with
the greens attached. A 100% edible experience!
Be creative and think beyond a simple “side dish.” Try
replacing mashed potatoes with low-calorie mashed parsnips (prepared the same
way as potatoes). Cut up several different roots into large pieces, put them in
a shallow pan with a spray of olive oil, and roast them in a 400 degree oven
for 30 minutes. Or, puree one or more root veggies together along with some
reduced-sodium chicken or vegetable broth for a delicious soup. Add about ½ cup
of broth for every 1 cup of pureed vegetables for a thick soup – or add more to
broth for your preferred consistency.
Beets are a root vegetable favorite for many people – myself
included! But the complaint of stained fingers and countertops often deters people
from regular consumption. For all you beet lovers out there, I have great news!
Local supermarkets now have vacuum packed fresh beets, ready to eat in whatever
form you like. Canned beets have always been a staple, but they don’t have the
texture and flavor of the fresh ones (but they’re still good in a pinch).
Do you have some favorite root vegetable recipes? Please
share with us!
I like making little cakes -- kind of like latkes but not fried, with carrots, parsnips and leeks. I roast the veggies until softened, then shred them and add with whatever herbs, some egg and some breadcrumbs to make a little patty and cook it up in a skillet.
ReplyDeleteYou can also make a "slaw" with them too and add honey, soy, ginger or whatever flavors you like.
Fab ideas! Thanks for sharing! I am going to try these ideas myself!
ReplyDelete