Beneath their rough exteriors, root vegetables harbor a wealth of rich and earthy flavors. They adapt well to heart-healthy and low-fat cooking. And, they are packed with the nutrients important to longevity.
For centuries, root vegetables were thought of as peasant fare. They had many qualities attractive to the cost-conscious classes: they grow in a variety of climates; they store well in cool, dark places for months; and they contribute much needed carbohydrates, fiber and vitamins to every meal.
Contemporary cooks are discovering that simmered in soups, stews or one-pot meals - or simply roasted in their own skins and served with a lean, tender cut of meat - root vegetables are not only a delight to the palate, they are elegant as well.
Patience Pays Off
There's just one thing about using roots: you may need a bit of patience because they can take longer to cook than other vegetables. Pressure cooking and microwave cooking can reduce the preparation time. Slow-roasting in the oven doesn't save time, but requires minimal attention.
Many of the vegetables we think of as roots actually aren't. Instead, they are the swollen stems, bulbs or tubers of a plant. Potatoes, for example, are tubers. Their role is to support new stem growth from their "eyes." Sweet potatoes and sunchokes (also known as Jerusalem artichokes) fall into the tubers category.
Root vegetables often go hand-in-hand with other specialties harvested late in the growing season, like onions and kohlrabi. Onions are actually bulbs that grow partially in the ground; their greens sprout on the top. Kohlrabi is a swollen stem with a flavor like broccoli.
Know Them, Love Them
Here is a run-down of the tastiest underground gems and their nutritional properties.
- Rutabagas are among the cruciferous vegetables though to have cancer-preventing properties. They are a good source of potassium, vitamin A and niacin. Try them mashed with a touch of butter and cinnamon.
- Carrots are a great source of beta-carotene, also thought to have cancer-preventing properties. One medium carrot supplies more than the recommended amount of vitamin A for a whole day.
- Parsnips, part of the carrot family, contain potassium and some protein, iron and calcium. Sliced, blanched and roasted in a little olive oil, they're sublime.
- Beets are rich in potassium, while their greens are high in vitamin A. Try golden beets as an alternative to red beets, which discolor other foods they're cooked with.
- Turnips are perhaps the most attractive of roots, creamy white with a tinge of purple. To preserve the potassium, cook them first, then peel them. They are delicious served plain or mashed and lightly seasoned. And don't forget about the vitamin A- and vitamin C-rich greens.
- Celeriac is tasty grated into salad or julienned raw and tossed with an herbed vinaigrette. It also adds a mellow flavor to soups and stews.
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