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Reconsider Root
Vegetables
Root vegetables, like carrots,
parsnips, turnips, beets and radishes, don’t seem to get
the respect they deserve. Not only do these humble veggies supply
more nutrients than people realize, they are also a blessing
in tough economic times as they cost less than many other vegetables
and can be stored for long periods of time.
Nutritious: People often picture dark green leafy
vegetables when they think of folate, but beets and parsnips
are equally good sources of this B vitamin – an important
player in helping to protect DNA and lower cancer risk. In addition,
radishes, rutabagas and turnips are classified as cruciferous
vegetables along with broccoli, cauliflower and Brussels sprouts.
This family of vegetables provides an important compound that
seems to offer cancer protection by stimulating enzymes that
deactivate carcinogens. Jicamas, rutabagas and celeriac ("celery
root") are all good sources of vitamin C; parsnips and rutabagas
are high in potassium, which helps control blood pressure; and
all these root vegetables supply dietary fiber. |
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Economical: Especially during winter months, when
many favorite summertime vegetables come at a premium price,
root vegetables are generally low-cost options. By adding them
to your usual range of choices, you can get greater variety while
keeping costs down. Keep them in a perforated plastic bag in
the refrigerator for up to three weeks. (Radishes and turnips,
lasting only a week, and carrots, usually lasting two weeks,
are the exceptions.) Just make sure you start off with fresh,
firm roots with no signs of withering.
Fast or slow: Slowly baking root vegetables brings
out a wonderful sweet flavor. Although a bit time consuming,
requiring 40 to 60 minutes in the oven, there is very little
hands-on prep time, except for chopping. They also make nice
additions to stews and can be added for the last 20 minutes or
so of cooking time. For faster preparation, chop root vegetables
in small chunks and steam or microwave for 10 to 12 minutes.
These can be served on their own or added to a ready-made soup
for extra nutrients. Many of these root vegetables can also be
sliced or grated and added to a salad. Or simply slice them to
serve with a low fat dip.
Delicious: Traditionally, many cooks serve root
vegetables doused in butter or swimming in rich cream sauces.
Fortunately, these vegetables also taste great when they are
prepared more healthfully, for example stir-fried or baked. Simply
toss with a touch of olive oil and add a fresh or dried herb
of your choice (dill and thyme are favorites). A splash of orange
or lemon juice or flavored vinegar adds a refreshing note when
vegetable are steamed or microwaved. Another option is to play
up their sweetness by roasting with some dried fruit or spooning
reduced-sugar orange marmalade or other jam onto the cooked vegetables. |
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