Full of Nutrients

Don't pass on root vegetables, thinking they are high-calorie and starchy. That is rarely the case. The following options are proof of the wide variety of nutrients available in root vegetables.

Jicama is a crisp and refreshing vegetable rich in fiber and vitamin C. It is often eaten raw, which helps to preserve its valuable vitamin C content.

Kohlrabi is a cruciferous vegetable that provides the same glucosinolates more commonly associated with broccoli and cauliflower. Glucosinolates have been found to protect against cancer.

Radishes are crunchy, spicy root vegetables rich in vitamin C. Like jicama, they are often eaten raw, preserving their vitamin content.

Rutabaga is often described as a sweeter, denser version of a turnip. It provides fiber, potassium, vitamin A, and vitamin C.

Parsnips have a similar shape and texture to carrots. They are a source of fiber, folate, and manganese.

Winter Access and Long Storage

As the temperatures drop in fall and winter, the availability of fresh foods can become limited. Root vegetables are an ideal option to keep your intake of fresh, nutritious produce going throughout the year. Most varieties also have an extended storage life, making stocking up easy so you can use them throughout the season. Root vegetables are best stored at 50 degrees Fahrenheit (10 °C) in a space with controlled humidity, such as a root cellar, garage, or basement.

Easy to Cook

Jicama and radishes have a crisp texture that is delicious when eaten raw. Try slicing them for salads or shred them to add to slaw. When sliced thick or cut into sticks, they also make good dippers for salsa, guacamole, and hummus.

Root vegetables like kohlrabi, rutabaga, and parsnips get sweeter when cooked. Chop them into equal pieces, toss with olive oil and spices, and roast at 400 degrees Fahrenheit (205 °C) for 30 to 40 minutes or until tender. Another option is to shred them and stir them into muffin and cake batters before baking. They can also be steamed until soft and then puréed into a mashed side dish.

Sources

• University of Nebraska-Lincoln - Have you Tired Kohlrabi?
• University of the District of Columbia - Rutabaga

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.