Look below the surface for veggies packed with fiber, vitamins, antioxidants, and more.
By Matthew Kadey, M.S., R.D.
Just as the harvest of juicy tomatoes, string beans, and farm fresh leafy lettuce fades to black, Mother Nature provides a hearty selection of subterranean tubers that offer up a range of essential nutrients and curious flavors. From vibrant beets to whimsical sunchokes, often-underrated root vegetables are highly nutritious and very easy on the wallet: You can probably score a five-pound hulk of a rutabaga at the farmers market for a buck. These long-storing vegetables are so easy to use that even kitchen newbies will be hard pressed to ruin them. Roast, mash, glaze, grate, braise, purée; it’s really hard to go wrong. Many of these underground wonders are now available year round, but they’re at their best when the weather starts turning cool – low temps convert root vegetables’ starches to sugar, making them that much sweeter. Here are seven root vegetables to jazz up your winter diet and tide you over until asparagus season.
Beets
Rosy beets are notable for their sweetness – they have the highest sugar content of any veggie – and for leaving their mark in the kitchen. Their finger-, counter-, and shirt-staining red dye, betacyanin, is in fact a powerful antioxidant thought to counter disease-provoking free radicals. Plus, one beet has only 35 calories and is chockablock with folate, a B-vitamin essential for heart health. The perfect two-for-one vegetable, edible beet greens are brimming with vitamin C and vitamin A to support immune defense. Many colorful varieties of beets are now available, including golden and candy cane guises. Look for relatively smooth, hard beets with deep color that are no larger than 2 inches in diameter. Beet greens should be bright, dark green, and fresh looking. Because the greens draw moisture from the root, cut them off before storing. If cooked whole, peel the beets afterwards under cold water. The skins slip right off.
Munch on this: Not a raw (or canned) beet fan? Roasting them brings their natural sweetness to the forefront. Toss sliced beets with olive oil and salt and pepper on a baking sheet, and bake at 450°F for 20–25 minutes, stirring occasionally. Place roasted beets on a bed of lightly sautéed beet greens and top with toasted pumpkin seeds, goat cheese, and a drizzle of maple syrup.
Celery Root
Knobby celery root, also called celeriac, is exactly what its moniker claims it to be: the root of a celery plant. The creamy white flesh tastes like a cross between celery and parsley, and has a starchy, potato-like texture. What celery root lacks in aesthetics, it makes up for with hefty amounts of vitamin K, which is vital for proper blood clotting and bone strength. Choose small to medium roots that are firm, heavy for their size, and free of soft spots (especially on the bottom). Large roots tend to be woody or hollow inside. Celery root must be peeled generously with a sharp knife prior to eating. Grate peeled root into salads and slaws, or steam and mash with potatoes.
Munch on this: Peel a celery root, cut it into even-sized chunks and steam them until very tender. Mash and mix with 2/3 cup whole-wheat flour, 4 tablespoons olive oil, diced fresh mint, and salt and pepper to taste. Form into equal-sized patties and bake at 400°F for about 30–40 minutes, or until golden brown and crisp.
Turnips
Turnips have fetching violet tops then fade to bright white, and their beautiful, thin skins cover a crisp flesh. The root itself has a peppery zing and plenty of vitamin C, but the greens are also a good source of vitamin C, vitamin A, vitamin E, folate, and a handful of minerals including calcium, copper, and manganese. Look for turnips that are smooth, hard, and free of soft spots, sprouts, or cracks. Pass on any that are larger than 3 inches in diameter, as they are apt to be woody. Once scrubbed, there is no need to peel them. Vitamin-packed turnip leaves are slightlyhairy, yet still very edible. Try them in homemade pesto or sautéed with garlic and sesame oil.
Munch on this: Turnips can be cut into wedges to be served with dip, or roasted with other root vegetables. They are also delicious when caramelized. In a skillet, cook turnip wedges in some butter and apple cider until just tender. Stir in apple slices and continue to cook until apples soften. Serve with dried cranberries.
Parsnips
Nutty and slightly sweet, parsnips look a lot like Bugs Bunny’s favorite snack, save their ivory complexion and wider shape. Just one cup of this ghostly hued, elongated root packs in a whopping 7 grams of fiber (three more grams than carrots) to aid digestive health. As a perk, parsnips also have a stellar amount of vitamin C and folate, plus almost 40 percent of your daily requirement for vitamin K. Buy parsnips that are firm, crisp, and free of cracks and, in this case, size does matter. Smaller, thinner ones are sweeter. Unlike their orange look-alikes, parsnips are almost always better enjoyed when cooked. Roasting, puréeing into soups, stir-frying, and microwaving all work well.
Munch on this: Steam or boil 4 sliced parsnips until tender, about 10–15 minutes. In a food processor or blender, process parsnips, ¼ cup chicken or vegetable stock, ¹/³ cup Greek yogurt, 1 tablespoon fresh dill, and salt and pepper to taste until smooth. Serve as a topping for catfish, tilapia, or other white-fleshed fish.
Rutabaga
The yellow-tinged, creamy flesh of the rutabaga is milder and slightly sweeter than its cousin, the turnip. It harbors hefty amounts of vitamin C, fiber, and potassium to keep blood pressure numbers in check. Like many other root vegetables, they will last for up to several months if properly stored in a cool, dry place. Look for smooth, hard, heavy-for-their-size rutabagas without any blemishes. Roots that are 4 inches or less in diameter will be pleasingly al-dente.
Munch on this: Toss chunks into curries, vegetable soups, chicken pot pie, or elevate simple mashed potatoes by peeling a rutabaga with a vegetable peeler, cutting it into even-sized chunks, and steaming or boiling until tender, about 15 minutes. Mash with some butter, milk, orange zest, fresh chives, salt and pepper.
Sunchokes
Sometimes called Jerusalem artichokes, though not related to traditional artichokes, sunchokes are the gnarled, starchy tubers of a plant in the sun-flower family. They look a little like ginger root with a bad case of acne, but the crunchy white flesh tastes like a mix of water chestnut and jicama. Sunchokes are an unexpected but good source of energy-boosting iron and are well-endowed with the soluble fiber, inulin, which may promote beneficial bacteria in the gut and help maintain intestinal health. The best sunchokes are firm, with a uniform light brown hue. Steer clear of those with sprouts, wrinkled skin, or blotches, but don’t shy away from lumpy ones – some say they are more flavorful. Their thin skin does not need to be peeled before eating.
Munch on this: Serve sunchokes raw in salads, sliced into gratins, or baked with a root vegetable medley. For a healthy version of French fries, slice sunchokes into matchsticks, toss with vegetable oil, fresh rosemary, salt, and pepper. Bake at 350°F for about 15 minutes, or until crisp.
Salsify
At first glance, salsify looks a lot like a dirty carrot. Beneath the roughneck dark skin is a cream-colored flesh that offers a subtle oyster-like flavor. Hence the nickname “oyster plant.” A cup serving of salsify provides good amounts of fiber, potassium, vitamin C, and vitamin B6, which according to Harvard scientists, may slash heart-attack risk in women. When peeled, this root darkens quickly, so place it in a bowl of water and lemon juice during preparation to prevent browning, and wear rubber gloves to avoid staining your hands. Look for medium-sized roots that are not limp, but firm to the touch. Larger roots tend to be on the fibrous side, but preparation options are the same as with other root veggies. Because of its stronger flavor, mix salsify with mashed potatoes, and use a lower proportion of it when mixing with other vegetables.
Munch on this: For a riff on traditional hummus, in a food processor whirl together roasted salsify, a can of chickpeas, tahini, garlic, lemon juice, sundried tomatoes, cayenne, and salt and pepper until well blended and smooth. Serve on toast, crackers, or as dip for other root vegetables.
