Healthy Bites: A harvest of root vegetables

Root vegetables are underground parts of vegetables that are edible, namely the roots of plants.

Many root vegetables are nutritionally rich and high in vitamin C, fibre and complex carbohydrates. As seen in the list of root vegetables below, many of them have very high NuVal scores indicating excellent nutrition.

Root vegetable usage need not be limited to only the roots. Many plants such as turnips and celery are used for their roots as well as their stalks and greens. What root vegetables do you eat?

Root vegetables include:

• Carrots – NuVal 99.
• Garlic – NuVal 96.
• Kohlrabi – NuVal 100.
• Onion – NuVal 93.
• Parsnip – Nuval 94.
• Potato – NuVal 93.
• Radish – NuVal 99.
• Turnip – NuVal 100.
• Yam/sweet potato – NuVal 96.

Four ways to use root vegetables

Roasted root veggies

Roasting brings out the essential sweetness in root vegetables and creates a crispy brown exterior.

How-to: Scrub vegetables clean. Leave the skin on for more fibre or peel. Cut vegetables into bite-sized pieces. Toss with olive oil to coat lightly and evenly. Put veggies in a shallow roasting pan or on a baking sheet. Sprinkle with salt, ground black pepper, chopped herbs or spices to taste. Roast in hot oven (375 to 425 degrees) until vegetables are tender and browned, about 30 minutes.

Mashed root veggies

Mashed potatoes are well-known. However, other root vegetables like parsnips, turnips and celery root are also delicious mashed, either on their own or with the more traditional potato.

Root veggie chips

Plain potato chips will seem boring when you try sweet potato chips, parsnip chips, taro chips or carrot chips.

How-to: Cut root vegetables into 1/4-inch slices. If you have the equipment, the fine-slicing blade of a food processor or a mandoline is a great tool for cutting thin slices. Toss with olive oil and spices. Arrange in a single layer on a baking rack or greased baking sheet. Bake in preheated 375- to 400-degree oven for 40-60 minutes, turning two to three times or until veggies are crisp and browned.

Root veggie soup

Root vegetables add flavour, nutrition and bulk to soups and stews. When cut into bite-sized pieces, most root vegetables take about 20 minutes to become tender when boiled, so add them toward the end of cooking time to avoid mushy vegetables, or shred them on a large-holed grater to have them blend in a bit.

Root vegetables also make great bases for smooth soups. Just cook until tender, puree and add them to your favourite creamy soups.

Nutrition facts per serving: 92 calories; 2g fat (1g sat, 1g mono); 5mg cholesterol; 18g carbohydrate; 5g added sugars; 1g protein; 2g fibre; 119mg sodium; 294mg potassium.

Nutrition bonus: Vitamin A (223% daily value), Vitamin C (20 per cent daily value).

Carbohydrate Servings: 1 | Exchanges: 1 1/2 starch, 1/2 fat

Maple-roasted sweet potatoes

Serves 12 (about 1/2 cup each).

Active time: 10 minutes; total, 1 hour 10 minutes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

All you need

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)1/3 cup

100 percent pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper to taste

All you do

1. Preheat oven to 400 degrees.

2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.

3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

To make ahead: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350 degrees until hot, about 15 minutes.

Source: Adapted from Eating Well Inc.

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