If you need an example of how amazing nature is, just take a look at root vegetables. This botanical category—which includes food like carrots, parsnips, beets, jicama, radishes, turnips, and potatoes—technically shouldn’t be described as roots at all. They’re actually bulbous growths that store nutrients for their plants during cold months. And they do well in cooler temperatures, so while many fruits and vegetables wither and die throughout winter, root vegetables continue to thrive.
Because they store nutrients the way they do, that means they’re a great source of vitamins and minerals. Once they’re harvested and taken out of the ground, they will still last for a long time thanks to their low water content—you can expect them to last up to three weeks when they’re stored in a cool, dry place.
Is it any wonder that root vegetables were a dietary staple among humankind’s early ancestors, who relied on root vegetables to sustain them throughout the winter when other vegetation was not available? The National Gardening Association says that root vegetables have been eaten by early civilizations on nearly every continent.
Root vegetables also make a great dietary staple because they’re full of complex carbohydrates, which your body uses for sustained energy. Although some people, such as those with diabetes, may be watching their carbohydrate intake, root vegetables are usually a good choice because of their high fiber content, which will slow down their digestion. The Produce for a Better Health Foundation refers to them as “nutrition powerhouses” because of their fiber content and rich source of nutrients.
Consider what some of these roots have to offer:
Potatoes are full of potassium, which helps your body maintain fluid balance. Bananas may get a lot of credit for being full of potassium, but potatoes actually have twice as much. Parsnips have vitamin K, which is important for blood clotting. Carrots are renowned for being full of vitamin A, necessary for good eye health and a strong immune system. Beets deliver the antioxidant betaine for heart benefits, as well as iron, which you need to transport oxygen to all the cells in your body.
When you’re selecting root vegetables, check for any bruising or any wrinkled, damaged spots on their skin. Ideally, their color should be bright and bold, which indicates a higher concentration of nutrients—so be sure to select carrots that are a deep orange or beets that are a vibrant purple.
Another important tip to keep in mind about root vegetables: By themselves, they are healthy, but common culinary practice is to prepare them in ways that lower their nutritive value by adding heavy creams, butter, sugar, and salt. (Think about turning a plain healthy potato into mashed potatoes or French fries.) Instead, if you need healthier options, here are a few creative suggestions for using root vegetables in your home cooking:
Beet Latkes
Ingredients:
- 4 medium-sized beets, peeled and grated
- 2 large eggs
- 2 tablespoons whole-wheat flour
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1/4 cup fresh chives
- 1/2 cup chopped dill
- 1/2 cup olive oil
- 1/2 cup sour cream or
- plain Greek yogurt
- 2 tablespoons grated horseradish
- 1 teaspoon lemon juice
Begin by beating the eggs and slowly adding in shredded beets. Stir in flour, salt, pepper, chives, and dill. Add the oil to a frying pan and bring to medium heat. Drop the beet mixture into the frying pan in small clumps (approximately 2 tablespoons). Allow to fry for 2 minutes, then flip and cook for another 2 minutes. Remove latkes from the heat and allow to drain on a paper towel. In a small bowl, combine sour cream, horseradish, and lemon juice. Serve alongside the warm latkes.
Carrot Pie
Ingredients:
- 1 graham cracker pie crust (approximately 9 inches)
- 5 large carrots, peeled and chopped
- 2 tablespoons softened butter
- 1/2 cup sugar
- 1/2 cup brown sugar
- 2 tablespoons milled flax seeds
- 2 teaspoons cinnamon
- 1 teaspoon nutmeg
- 1/4 teaspoon allspice
- 1/4 teaspoon cloves
- 1/4 teaspoon ginger
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- 1/2 cup half-and-half
- 1/2 cup vanilla almond milk
- 2 tablespoons flour
Preheat the oven to 350F. In a large saucepan, boil the carrot until soft and tender (approximately 30 minutes). Drain the carrots and return to the saucepan. Set the saucepan over low heat and allow the carrots to steam for five minutes, stirring continuously, to remove any excess moisture. Puree the carrots with the butter and almond milk in a food processor or blender. Empty the puree into a large mixing bowl. Combine flaxseed, half-and-half, spices, salt, vanilla, and flour. Pour the batter into the pie crust and bake for approximately 60 minutes. Remove from the heat and allow to cool. Chill in the fridge for approximately 1 hour before serving.
Root Vegetable Lasagna
Ingredients:
- 1/2 cup diced carrots
- 1/2 cup diced parsnips
- 1/2 cup diced beets
- 1/2 cup diced turnips
- 1 large sweet potato
- 2 cups chopped spinach
- 1 teaspoon fresh rosemary, minced
- 1/2 teaspoon dried oregano
- 2 garlic cloves, minced
- 1/2 cup olive oil
- 1/2 lemon, zested and juiced
- 1 cup loosely packed basil
- 2 cups ricotta cheese
- 2 cup cream cheese
- 1/2 cup grated parmesan
- 1/2 cup shredded mozzarella
- 1 cup breadcrumbs
- Nonstick cooking spray
Preheat oven to 375F. Toss parsnips, carrots, beets, and turnips with rosemary, garlic, and olive oil. Season with salt and pepper to taste. Bake for 30 minutes. Remove the vegetables, but leave the oven heated. In a large bowl, combine ricotta cheese, cream cheese, parmesan cheese, and mozzarella with lemon juice, basil, shredded spinach, and breadcrumbs. Slice the sweet potato longways into about 12–15 ultra-thin pieces. Coat a casserole pan with nonstick cooking spray and place about half the sweet potato slices along the bottom of the pan. Spread half the cheese mixture across the top of the sweet potato slices. Top the cheese with half the roasted root vegetables. Add another layer of each. Finish off with a sprinkle of extra parmesan and breadcrumbs if desired. Cover the casserole dish and bake for 55 minutes. Remove the cover and continue to bake for another 15–20 minutes or until the top has browned.
