Root Veggies Rock!

March 10, 2023

Written by Dietetics Masters student Scarlett Ball

 

What are Root Vegetables? 

Root vegetables grow underneath the soil and absorb nutrients from the soil. 

Health Benefits of Eating Root Vegetables 

Root vegetables contain many vitamins and minerals and are great to add to the diet. Many of these vitamins and minerals support our immune system (to help keep you from colds and seasonal flu) and can positively affect circulation. They also give our tummies fiber and typically are low in calories, fat and cholesterol.  

root vegetablesWhat Are Different Types of Root Vegetables?

  • Bulbs– Fennel, Onion, Shallots, and Garlic
  • Corms– Celery, Water chestnut, and Taro 
  • Tubers– Potatoes, Sweet Potatoes, Yam, and Yucca (cassava)
  • Root Crops– Beets, Carrots, Parsnips, and Turnips 

How Can I Eat More Root Vegetables? 

There are so many ways to add root vegetables to your meals! Add them to seasonal soup/stews, salads, air fry them as chips or fries, add them on a sandwich, and most commonly roast them! The natural sugars are brought out and will caramelize in the oven heat. Yummy! 

Roasted Root Vegetables: Time: 55 minutes  Serves: 8

Ingredients:

  • 1-pound carrots, peeled
  • 1-pound parsnips, peeled
  • 1 large, sweet potato, peeled
  • 1 small butternut squash, peeled and seeded (about 2 pounds)
  • 3 tablespoons good olive oil
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped flat-leaf parsley

Directions

  1. Preheat the oven to 425 degrees F.
  2. Cut the carrots, parsnips, sweet potato, and butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don’t cut them too small.
  3. Place all the cut vegetables in a single layer on 2 baking sheets. Drizzle them with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.
  4. Sprinkle with parsley, season to taste, and serve hot.

References 

  1. https://www.webmd.com/diet/what-are-root-vegetables#:~:text=Root%20vegetables%20are%20packed%20with,and%20help%20protect%20your%20eyes.
  2. https://www.southernliving.com/food/side-dishes/vegetables/what-are-root-vegetables
  3. https://www.foodnetwork.com/recipes/ina-garten/roasted-winter-vegetables-recipe-1914932

 

This material is funded by the USDA’s Supplemental Nutrition Assistance Program (SNAP),

This institution in an equal opportunity provider.