Posted at: 11/07/2011 1:53 PM
A Harvest of Root Vegetables
Hy-Vee Registered Dietitian Jen Haugen will show you how to incorporate root vegetables into your diet.
Root Veggie 101 -
- Root vegetables are the underground part of vegetables that are edible, namely the roots of plants.
- Root vegetables have high NuVal scores. They are high in fiber, vitamin C and other antioxidants.
- Root veggies can be prepared in many ways – roasting, mashing, “chips”, soups and more!
Root Vegetable NuVal Scores
Onion – NuVal 93
Potato – NuVal 93
Parsnips – NuVal 94
Garlic – NuVal 96
Sweet Potato – NuVal 96
Carrots – NuVal 99
Radish – NuVal 99
Kohlrabi – NuVal 100
Turnip – NuVal 100
Ways to Use 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 fiber or peel instead. 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 potatoes are well-known. However, other root vegetables (parsnips, turnips, sweet potatoes) are delicious mashed.
Root Veggie Chips Plain potato chips will seem boring when you try sweet potato chips or carrot chips. How-To: Cut root veggies into ¼-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 Soups Root veggies add flavor, nutrition and bulk to soups and stews without adding many calories. Bite-size pieces take approximately 20 minutes to soften once boiling/simmering. Or try grating them to blend them well into the soup.
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 Grand Selections 100% pure maple syrup
2 tablespoons Hy-Vee butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste
All you do
1. Preheat oven to 400°F.
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°F until hot, about 15 minutes.
Source: adapted from Eating Well, Inc.
Nutrition facts per serving: 92 calories; 2g fat (1g sat, 1g mono); 5mg cholesterol; 18g carbohydrate; 5g added sugars; 1g protein; 2g fiber; 119mg sodium; 294mg potassium.
Nutrition bonus: Vitamin A (223% daily value), Vitamin C (20% dv).
Carbohydrate Servings: 1 | Exchanges: 1 1/2 starch, 1/2 fat
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Jen is a member of the American Dietetic Association.