CHAPS Illustrated ISSUE 28, NOV 06 2015 | Page 62

BY MONICA KANE, RD, LMT, NCTMB

[email protected]

>>>CHAP TWEETS

>>>NUTRITION

Monica

Know Your Roots

Dating back thousands of years, root vegetables really have earned their name. Historically speaking, they are rooted deep in the culture of ancient Egypt, the Middle East, and Asia.

Root vegetables were thought to strengthen people and ward off disease. They have been eaten through time with a purpose. These vegetables are not only rich in history, they are rich in several key nutrients. Today, root vegetables are known to provide disease preventative and healing properties. Root vegetables are naturally low in calories and fat while being high in complex carbohydrates, fiber, protein, vitamins and minerals. Sounds perfect, but what the heck actually is a root vegetable?

Root vegetables are grown under the surface of the ground, in the soil of the earth. Because of this nutrient rich environment, root vegetables contain a variety of vitamins and minerals. They are typically low in calories and fat, but high in complex carbohydrates and fiber to boot! For this reason, root vegetables are ideal for providing flavor and nutrition without stretching your waistline.

The rich vitamin content of root vegetables helps to prevent cancer, skin problems, eye problems, birth defects, and certain types of infections. The low fat and high fiber content of root vegetables helps to prevent heart disease.

Onion, garlic, turmeric, and ginger are known for their antiviral and antibacterial properties. Those of ye olden times who wore garlic around their necks to ward off disease were really ahead of their time.

You may know and enjoy some of the more common root vegetables, such as sweet potatoes, yams, potatoes, carrots, and onions. There are also several less common and less popular root vegetables, such as turnips, rutabagas, ginger, garlic, radishes, Jerusalem artichokes, horseradish, jicama, beets, turmeric, and parsnips.

Starting to sound a bit familiar? Probably. Who doesn’t love a well cooked potato or a crispy baby carrot? However, you might be wondering what to do with those less common root vegetables.

Ginger, garlic, turmeric, and onion can be used in a dried, ground form for spice and seasoning. They can also be used fresh in many dishes. Simply peel (using hand and/or knife), chop, and add to any dressing, dip, sauce, stir fry, or main dish. Garlic is traditional in Italian and Asian cuisine (think pasta sauce and fresh stir fry). Ginger is common in Asian cuisine (think fresh stir fry, thai soups, and sushi plates).

Radishes are traditionally served raw with salads and relish trays, simply wash and trim before serving. Jicama can be washed, peeled, and cut into slices for a delicious, low calorie addition to salads.

Rutabagas, turnips, and parsnips are generally boiled and mashed or roasted for a tasty side dish. Beets are typically roasted and served warm as a side dish or chilled as a colorful and crisp accent to salad. The more popular root vegetables like yams, potatoes, and sweet potatoes need little cooking instruction and can be prepared boiled and mashed, baked, roasted, or fried.