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Sweet Time Of
Year for Root Vegetables
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
It's root vegetable season.
Parsnips, beets, carrots and turnips reach their peak this time
of the year and make perfect winter dishes.
Root vegetables release rich,
sweet flavors and aromas as they oven-roast. They undergo a change
with the first frost of the season, which changes the vegetables'
starch to sugar. High oven temperatures interact with the natural
sugars in these vegetables to intensify their sweetness.
In addition to their sweetness,
root vegetables contain substances that fight cancer and help
strengthen resistance to other health problems, according to
the American Institute for Cancer Research.
Parsnips are not used as much
as some other root vegetables but are worth a look. After the
first frost, they have a pleasantly sweet, dense flavor that
adds complexity to casseroles, stews and soups and, in combination
with other fruits and vegetables such as sweet potatoes and apples,
make a winning combination of taste and nutrition.
Parsnips are part of the carrot
family and are good at fighting cancer and heart disease, like
other vegetables in this family. Root vegetables like parsnips,
carrots and beets are also high in nutrients, dietary fiber and
a range of cancer-fighting substances called phytochemicals,
available only in plants.
Although parsnips are available
year-round, their peak months are in fall and winter. When shopping
for root vegetables, look for those that are smooth and firm,
with a bright color. Parsnips are preferable young, when they
are smaller and sweeter. They can be refrigerated in a plastic
bag for up to two weeks.
The flavors of sweet potato
and apple blend nicely with the parsnips in the following recipe.
They also add to the health benefits of the dish. A little honey
and soy sauce are a good complement to this satisfying winter
medley.
Honey-Roasted
Parsnips with Sweet Potatoes and Apples - Makes 6 servings.
- Canola oil spray
- 1 1/2 cups peeled and chopped
parsnips
- 1 large sweet potato, peeled
and cut into bite-size chunks
- 2 crisp red apples, peeled,
cored and cut into bite-size chunks
- 1 Tbsp. canola oil
- 1 Tbsp. honey
- 2 Tbsp. reduced-sodium ("lite")
soy sauce
- Salt and freshly ground black
pepper
Preheat oven to 375 degrees.
Spray a baking pan or casserole dish with oil spray and set aside.
In a large mixing bowl, place
parsnips, sweet potato and apples. Set aside.
In a microwave-safe bowl, mix
oil and honey. Warm in the microwave, about 10 seconds, to thin.
Stir in soy sauce. Pour sauce onto vegetables and apples. Toss
to coat well. Transfer to the baking pan and cover with foil.
Bake until very tender, about
1 hour, stirring occasionally. Add salt and pepper to taste,
then serve.
Per serving: 113 calories,
2 g. total fat (less than 1 g. saturated fat), 23 g. carbohydrate,
1 g. protein, 4 g. dietary fiber, 216 mg. sodium.
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The
American Institute for Cancer Research (AICR) is the cancer charity that fosters
research on the relationship of nutrition, physical activity
and weight management to cancer risk, interprets the scientific
literature and educates the public about the results. It has
contributed more than $86 million for innovative research conducted
at universities, hospitals and research centers across the country.
AICR has published two landmark reports that interpret the accumulated
research in the field, and is committed to a process of continuous
review. AICR also provides a wide range of educational programs
to help millions of Americans learn to make dietary changes for
lower cancer risk. Its award-winning New American Plate program
is presented in brochures, seminars and on its website,