Rooting for Root Vegetables
Kelly Izdihar Crosby
Some of our tastiest vegetables are built from the ground up, literally. Root vegetables are the edible plants that grow underground. They are highly nutritious and provide energy as storage organs, storing energy in the form of carbohydrates. Root vegetables are not a botanical category per se, but rather a culinary category. They are not only composed of roots but also bulbs, corms, rhizomes, and tubers. These terms refer to the shape of the vegetables and how they grow. These terms may sound technical, but these vegetables are very familiar to any kitchen because they include popular staples like potatoes, carrots, and onions.
Based on the plants’ anatomy and growth pattern, they fall into the following categories:
Root vegetables contain nutrients and calories, often in the form of starch. Starch is not just found in carb-rich foods like pasta or rice. Medical News Today says, “Starchy foods are the primary source of carbohydrates for most people. They play a crucial role in a nutritious, well-balanced diet, as they provide the body with glucose, which is the main energy source for every cell. They also provide a range of vitamins, minerals, fiber, and other nutrients.” Root vegetables are also low in calories, fat, and cholesterol. Many of these vegetables are very colorful so they are not only visually appealing, but their pigments also contain nutrients, antioxidants, and other health benefits. So “taste the rainbow.”
Sweet potatoes and carrots have carotenoids like beta-carotene, which is great for eye health. Beta-carotene, when digested, gets converted into vitamin A. This vitamin is crucial for immunity health, reproductive health, clear skin, strong bones, and reduces the risk of cancer. Carrots also provide a good amount of potassium which is essential for blood pressure regulation. Radishes are very low in calories and one cup provides the daily needs of vitamin C, an antioxidant for immune function and neurotransmitter production. Beets get their bright red color from betalains and they have “anti-inflammatory effects and improve blood vessel function, blood lipid levels, and blood pressure, all of which can help keep your heart healthy and reduce heart disease risk.”
Celery is 95.4% water so it’s a great hydrating vegetable. That’s why it’s such a popular ingredient in green juices. Two celery stalks have 12% of the recommended daily needs of folate, a B vitamin that’s vital to red blood cell development, fetal neurological development, and brain function. Celery also has vitamin K which is needed for skeletal health and blood clotting. Parsley is a popular herb jammed packed with antioxidants, vitamin C, carotenoids, and flavonoids. Turnips are high in satiating fiber and vitamin C, but low in calories. Fiber is very important for gut health as fiber regulates comfortable bowel movements and the growth of beneficial bacteria in the digestive tract. If you are looking for a lower-carb alternative to mashed potatoes, try mashed turnips instead.
Onions are a yummy staple in many kitchens. Their flavonoid and sulfur compounds give them their pungent aroma and taste. Many studies have shown that onions may improve symptoms of high blood pressure, diabetes, and obesity. Another smelly but tasty favorite is garlic. People who eat garlic show a lower risk for developing heart disease and certain cancers. Ginger is known to have positive effects on blood sugar levels and inflammatory markers.
Because root vegetables are so hearty and filling, they make for great meals when the temperature starts to drop. Sweet potato pie or casserole is a favorite American dessert. Borscht is a famous Eastern European soup containing beets, potatoes, carrots, onions, and garlic. Ratatouille is not just a Disney film but a savory French stew of potatoes, carrots, turnips, celery root, and onions. Aloo gobi, a popular Indian dish served with rice, has potatoes, onions, garlic, and turmeric along with cauliflower and cumin. You can try these dishes if you haven’t experienced them. Or try cooking a Root Vegetable and Lentil stew, seasoned with thyme, rosemary, and bay leaves? Or how about a Root Vegetable Shepherd’s pie that includes carrots, parsnips, onions, garlic, celery root with a meat or meat free option? The possibilities for yummy, satiating meals are endless.
When thinking of storage for your vegetables, a dark, dry, cool place like a root cellar is the best. For potatoes, carrots, beets, turnips, rutabagas, and parsnips, put them in a cardboard box or wooden crate covered with sand or sawdust. Try to keep the temperature around 32-40°F (0-4°C) and the humidity at 90-95%. Refrigeration can be too cold or too humid, which will cause molding. However, refrigeration is your second-best option if the first is not available. Refrigeration is good for carrots, beets, parsnips, turnips, and radishes. Counter storage is a good option for sweet potatoes, potatoes, onions, and garlic. Keep the potatoes and sweet potatoes in a paper bag or well-ventilated basket away from direct sunlight. For long-term storage, canning and pickling are popular choices for beets, carrots, turnips, and radishes. These tips will ensure that you can enjoy these vegetables all year long.
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Kelly Izdihar Crosby is a freelance writer and visual artist based in Atlanta, Georgia. She has been a contributing writer to Halal Consumer for 10 years. You can discover her work and writings at https://www.kellycrosbyart.com/.