Easy Cooking with Root Vegetables

“Root vegetable” is a relatively generic description of vegetables, including starchy ones, that grow underground. To make matters more confusing, root vegetables aren’t always roots. Some are actually bulbs instead, like onions, garlic and shallots. Many people may differentiate onions and garlic as more of a spice than a vegetable, but they really should be grouped in the “root vegetable” category.

Potatoes are usually labeled as tubers and, again, most people think of them as more of a starch than a vegetable. Despite that, they are part of this category. Plenty of other vegetables fall into this group, as well, and include these well known vegetables: sweet potatoes, carrots, beets and leeks to name just a few.

However, here are a few that you may not know much about. These vegetables are in season in the fall.

Celeriac, also known as celery root, has a delicate celery taste. You can grate it, saute it, use it in soups or eat it raw in a salad. It is filled with fiber, vitamin B, vitamin C and vitamin K.

Jerusalem artichokes (sunchokes) are neither an artichoke, nor are they from Jerusalem. They are the tubers of sunflowers and probably derive their name from the Italian for sunflower, girasol. They have a crisp, nutty flavor, especially when sautéed. They can be roasted, pickled and they are excellent in soups. They also make a great substitution for potatoes.

Parsnips resemble white carrots and are naturally sweet. They can be used in soups and stews and are particularly delicious roasted. Parsnips have more vitamins than their carrot cousin and they have lots of potassium.

The rutabaga was originally a cross between a cabbage and a turnip. You can roast them, mash them or add them to soups.They contain a good portion of your daily vitamin C requirement.

Turnips are part of the mustard family, as are horseradish, radishes and rutabagas. They can be roasted, mashed or used in stews and soups.

So what can you make with these vegetables?

Roasted Root Vegetables with Rosemary

Ingredients

• Nonstick vegetable oil spray
• 1 pound sweet potatoes or baking potatoes, peeled, cut into 1-inch pieces
• 1 pound celery root (celeriac), peeled, cut into 1-inch pieces
• 1 pound rutabagas, peeled, cut into 1-inch pieces
• 1 pound carrots, peeled, cut into 1-inch pieces
• 1 pound parsnips, peeled, cut into 1-inch pieces
• 2 onions, cut into 1-inch pieces
• 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
• 2 tablespoons chopped fresh rosemary
• 1/3 cup olive oil
• Salt and pepper
• 10 garlic cloves, peeled
• Chopped parsley for garnish

Directions

Position 1 rack in the bottom third of the oven and 1 rack in the center of the oven and preheat to 400°F.

Spray 2 heavy large baking sheets with nonstick spray. Combine all remaining ingredients except garlic and parsley in very large bowl; toss to coat. Season generously with salt and pepper.

Divide vegetable mixture between the prepared sheets. Place 1 sheet on each oven rack. Roast 30 minutes, stirring occasionally. Reverse positions of baking sheets. Add 5 garlic cloves to each baking sheet.

Continue to roast until all the vegetables are tender and brown in spots, stirring and turning vegetables occasionally, about 45 minutes longer. (Can be prepared 4 hours ahead. Let stand on baking sheets at room temperature. Rewarm in 450°F oven until heated through, about 15 minutes.)

Transfer roasted vegetables to large serving bowl and garnish with chopped parsley.

Sautéed Jerusalem Artichokes

4 to 6 servings

Ingredients

• 3 tablespoons butter, divided
• 2 tablespoons olive oil
• 1 pound Jerusalem artichokes (sunchokes) scrubbed, peeled and cut crosswise into 1/4-inch-thick rounds
• 3 tablespoons coarsely torn fresh sage leaves, divided
• 2 teaspoons fresh lemon juice
• 2 tablespoons chopped fresh Italian parsley

Directions

Melt 1 tablespoon butter with the olive oil in large nonstick skillet over medium-high heat. Add Jerusalem artichokes and half of the sage. Sprinkle with salt and pepper. Sauté until brown and just beginning to soften, turning frequently, about 10 minutes.

Using slotted spoon, transfer Jerusalem artichokes to a shallow serving bowl. Add remaining 2 tablespoons butter and sage to the skillet; cook until sage darkens and begins to crisp, about 30 seconds. Add lemon juice; simmer 1 minute. Pour lemon-sage butter over Jerusalem artichokes in the serving bowl, tossing to coat. Season with salt and pepper. Sprinkle with parsley.

Rutabagas and Ginger Roasted Pears

8 to 10 servings

Ingredients

• 3 pounds rutabagas, peeled, cut into 3/4- to 1-inch cubes
• Nonstick vegetable oil spray
• 1 1/2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon minced, peeled fresh ginger
• 2 tablespoons brown sugar or pure maple syrup
• 4 firm Anjou pears (about 1 3/4 pounds), peeled, cored, cut into 3/4-inch cubes
• 1/3 cup heavy (whipping) cream
• 3 tablespoons butter
• 1 tablespoon chopped fresh thyme
• Coarse kosher salt, black pepper and nutmeg

Directions

Cook rutabagas in a pot of boiling salted water until tender, about 35 minutes.

Meanwhile, preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick spray.

Combine oil, lemon juice, ginger and sugar in large bowl. Add pears; toss to coat. Spread on the prepared baking sheet. Roast until tender, turning pears every 10 minutes, for about 30 minutes total.

Drain rutabagas; return to the same pot. Mash into a coarse puree. Stir over medium heat until excess moisture evaporates, 5 minutes. Add cream, butter and thyme. Mix in pears and any juices from the baking sheet. Season with salt and pepper and grate nutmeg over the top.

Honey Glazed Turnips

4 servings

Ingredients

• 2 lbs small to medium (no more than 2-inches) turnips
• 1 cup plus 3 tablespoons water or chicken broth, divided
• 2 tablespoons butter
• 1 tablespoon honey
• 1/2 teaspoon salt
• Garnish: chopped fresh flat-leaf parsley

Directions

Peel turnips, then halve horizontally and quarter halves. Arrange turnips in one layer in a 12-inch heavy skillet and add water or broth. Add butter, honey and salt and bring to a boil over moderately high heat, covered, stirring occasionally. Uncover and cook stirring, until tender and liquid evaporates, about 5 minutes more.

Reduce heat and sauté until golden brown, about 5 minutes.

Add 3 tablespoons water or broth and stir to coat turnips with the glaze. Sprinkle with parsley and serve.

Celery Root Salad With Shrimp

6 Servings

Ingredients

• 1 celery root (or celeriac), about 1 lb
• 1 (19-oz) can cannellini beans (rinsed and drained)
• 3 oz baby arugula leaves (3 cups packed)
• 2 tablespoons white balsamic vinegar
• 4 tablespoons extra-virgin olive oil, divided
• 1 tablespoon lemon juice
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon pepper, divided
• 1 1/2 tablespoons minced garlic
• 1 1/2 lbs large peeled/deveined shrimp

Directions

Trim the rough skin from the celery root and peel.  Cut the celery root into very thin slices; stack slices and cut into thin lengthwise strips 1/8-inch-wide (about 2 cups).

Combine the sliced celery root, beans, arugula, balsamic vinegar, 2 tablespoons oil, lemon juice and 1/4 teaspoon each salt and pepper in a medium serving bowl.

Heat 2 tablespoons oil in a large nonstick skillet on medium-high heat and add garlic and shrimp; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook and stir 2-4 minutes or just until the shrimp begin to turn pink.

Add shrimp (and pan juices) to the salad; toss to blend and serve.

Related articles

• Celeriac, Kohlrabi, Carrot Slaw with Buttermilk Dressing (planithealthier.wordpress.com)
• How to Cook With Delicious Root Veggies – 10 Different Ways! (onegreenplanet.org)

Frequently Asked Questions

What is a Mediterranean diet's best fruit?

The Mediterranean Diet includes fruits such as oranges, grapes and melons. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. To experience the flavors of this ancient diet, explore various local options considered staples in countries close to the Mediterranean Sea!

Is it okay to eat milk on the Mediterranean diet

Yes, milk may be allowed in the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. If you prefer, it can be used to make smoothies and oatmeal. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet is adaptable to vegetarianism. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

What are the main ingredients in a Mediterranean diet

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. Fresh ingredients are preferred to pre-packaged processed food. Herbs are to be used generously instead of salt to flavor meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean diet is known for its focus on healthy, nutritious food choices as well as regular physical activity. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Red wine is encouraged in moderation. The following are the main principles of the Mediterranean Diet:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. Use herbs instead of salt to enhance your meals.
4. Take a walk after dinner to get in some exercise, or sign up for an exercise class.
5. Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
6. You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will help to identify when you feel satisfied and full.

Can I drink alcohol on a Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. Heavy spirits like cocktails should be avoided due to their high sugar content. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This diet reduces the risk of developing diabetes and lowers blood sugar levels in people with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

Statistics

• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

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• Mediterranean Diet

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• American Heart Association


• What is The Mediterranean Diet? American Heart Association

How To

How do you plan a week of delicious and nutritious Mediterranean meals?

Adopting a Mediterranean diet is an effective way to improve overall health and quality of life. This rich diet is high in healthy fats, whole grain, legumes and fresh fruits. You can reap many benefits from eating this way, including improved blood lipids, glucose control and reduced risk for certain types of cancer.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

To plan a week of delicious and nutritious meals that fit within the Mediterranean diet guidelines, begin by focusing on specific components, including proteins such as fatty fish, poultry, or eggs; healthy fats from olive oil nuts or avocadoes; vegetables in prepared vegetables salads dips spreads or soups; starches such as potatoes legumes ancient grains, etc. ; fruits for desserts snacks smoothies, etc. Seasonings herbs and sauces, as well as optional dairy yogurt cheese or kefir. You can mix up the flavors throughout the week to ensure adequate nutrient intake and flavor balance. This is an important element of a Mediterranean-style lifestyle. Combine the meal with regular activity to get even more benefits for your health and body composition.

Resources:

[TAG42] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG43] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG44] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG45] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG46] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG47] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG48] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG49] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG50] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG51] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG52] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG53] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG54] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG55] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of