Winter is the perfect time to get in touch with your root veggies!

Root vegetables are perfect for wintery comfort foods.  They are inexpensive, hearty and so versatile. So many ways to prepare and eat them. They are delicious roasted or grilled. They can be made into soups, gratins, hash browns, fries, or root veggies chips. Mashed or pureed.

Since roots grow underground, they absorb a ton of nutrients from the soil, this makes them one of the most nutrient-dense vegetables around. 

They’re a great gluten-free alternative to processed wheat-based starches like pasta and breads. Roots are complex carbs that are packed with nutrients and higher in fiber than rice.  The more colorful roots like beets, carrots and yams are loaded with antioxidants.   

For many of us. we stick to the classics, carrots, potatoes and onions but there are so many more choices and favors when it comes to root veggies. Here are some of my favorites that can be found at every grocery store.  
 

Parsnips
The parsnip is part of the carrot family and looks like an albino carrot.  They are harder than carrots and have a deeper warmer but still sweet flavor.  You can steam, rice or mash them as you would potatoes.   Their flavor can dominate other flavors so use smaller amount when adding to soup or stews. 

Rutabagas
The rutabaga is cross between a turnip and a cabbage and are part of the cruciferous vegetables. They look like a large turnip.  Their flesh is firmer and sweeter than a turnip. 
If cabbage gives you gas then you may have a similar problem with rutabagas. 
 
Turnips
Turnips have a subtle in flavor which makes them great for pairing with more strongly flavored veggies.  They are great in soups and casseroles, steamed on their own, baked, roasted, pureed or sautéed.  Young fresh turnips that you find at the summer farmers markets are wonderful raw.    
 
Jicama
Its flavor is sweet but mild so it complements most foods.  When buying look for firm dense roots that are fresh looking and relatively unblemished.  Smaller roots that are under three pounds will be juicier than the larger ones.  To prepare, just peel the tan outer skin and the fibrous inner layer. Then it can be chopped, cubed, or sliced into fine sticks. My favorite way to eat Jicama is raw in a salad or crudities.

Beets
A staple for many but I want to share a past blog for all the reasons why you should be eating them. 

Here are some simple recipes to get you started on trying some root veggies.

Mashed or Pureed Root Veggies
You can puree or mash parsnips rutabagas, turnips or a combination of.  All make a great alternative to mashed potatoes or sweet potatoes.

Ingredients

• 1-pound root of choice, peeled and cut into chunks
• ½ cup chicken broth
• ½ cup coconut full fat milk
• 1 bay leaf
• 3 tablespoons bacon fat or coconut oil or butter/ghee
• Salt, to taste
• Chives or parsley for garnish

Instructions

• Put roots, broth, coconut milk, and bay leaf in a medium to large saucepan.
• Cover and bring to simmer over medium heat. Cook until very tender (about 15 minutes).
• Remove bay leaf and discard. Add fat or oil.
• Use an immersion blender, food processor, or blender to puree.
  • Can also use a potato masher
• Taste and add salt if necessary.
• Garnish with chopped herbs.
  

Roasted Root Veggies
This is my favorite way to enjoy root veggies.  Roasting tends to bring out the sweetness and mellow out any bitterness.  So, it’s perfect cooking method for people that are not veggie fans.
Root veggies pair well with hearty herbs, like rosemary or thyme and warming spices like cumin, curry powder or cinnamon.  You can also just do sea salt and black pepper.
How to roast

• Chop up your 2 – 4 different root veggies into 1-inch pieces
• Toss with your favorite cooking oil, spices and salt.  I use refined coconut oil.  Make sure they are well coated.
• Spread out in a single layer on a roasting pan or cooking sheet.
• Roast for at 375 degrees for 30 – 40 or until fork-tender.

 
My favorite combination is white sweet potatoes, beets and carrots tossed with just salt and pepper. 
 
It’s worth it to take the time to prep a big batch over the weekend.  They make a great side dish for meats or salad add-in or breakfast hash.   An easy way to get your veggies in.

Roasted Carrot & Rutabaga Soup
Ingredients

• 1 small onion, diced
• 1 cup peeled diced carrots
• 1 cup peeled diced rutabagas
• 1 cup peeled diced white sweet potatoes
• ¼ cup refined coconut oil, melted
• 2 large garlic cloves, minced or pressed
• 1 Tbs. fresh rosemary
• 5 cups of chicken bone broth
• Salt & Pepper to taste
• Optional ½ cup of full-fat coconut milk

 
Instructions

• Preheat oven to 375 degrees.  In a large bowl combine the veggies, oil, garlic and rosemary.  Spread in a single layer on a parchment paper lined baking sheet and roast in oven until fork tender and slightly charred, about 30 minutes
• Transfer to a big pot, add broth, and bring to a boil.  Reduce heat and simmer for 10 minutes.  Add in coconut milk. Using an immersion blender, blend or purée to desired consistency.
• Salt and pepper to taste.
• Makes 6 servings.  Can be frozen.

 

How do you incorporate root vegetables into your winter diet and what are your favorite ways to prepare them?
 

Happy Cooking!