Three Terrific Ways to Use Root Vegetables

Root vegetables are the edible portion of plants that grow underground and store nutrients for the above-ground part of vegetable plants. There are three common categories of root vegetables: taproots, tubers, and bulbs (U.S. Forest Service, n.d.). Some commonly eaten taproots include carrots, beets, and turnips. Potatoes and sweet potatoes are in the tuber category, and onions and garlic are part of the bulb category of root vegetables. Some people may not think of onions and garlic as part of the category because their texture and flavor differ from the other root vegetables.

Nutrition

You may have heard that eating carrots will improve your eyesight, and there is some science to support this statement. Carrots and other orange vegetables, including sweet potatoes, contain beta-carotene, which our body converts to vitamin A. This vitamin is an essential nutrient that we need to eat in foods for healthy eyes and skin (U.S. Department of Agriculture, 2017). Vitamin C is also abundant in most root vegetables and supports immune function. These vegetables are also an excellent source of fiber and potassium for heart health. Most root vegetables are starchy and high in complex carbohydrates for sustained energy and fullness.

Preparing Delicious Root Vegetables

Root vegetables are an abundant source of fresh produce during fall and winter due to their long storage times. The varied flavors of root vegetables include earthy beets, bitter radishes, sweet carrots, and mild potatoes. Many roots also come in a rainbow of colors (blue, red, orange) with subtle flavor twists and unique nutrients. While people often have strong preferences for or against root vegetables, cooking methods also change the texture and taste of these versatile vegetables. Here are a few ideas for bringing new life to your root vegetables.

When preparing root vegetables, start with clean countertops and utensils. Wash your hands with soap and water. Wash the whole, fresh produce under cold, running water by gently rubbing bulbs like garlic and onions and scrubbing tubers and taproots (such as potatoes, sweet potatoes, carrots, beets, turnips, parsnips, and rutabaga) with a clean vegetable brush. Then use a vegetable peeler or paring knife to remove any tough outer skin, or you may leave the skin on potatoes for texture and to get all the fiber, vitamins, and minerals. Use care when cutting root vegetables with a knife, especially for those with a rounded surface like potatoes and beets. Cut a small slice off one edge first to create a stable, flat surface for additional slicing and chopping. Be sure to cut into uniform-sized pieces for consistent cooking, and remember that the bigger the size, the longer the cooking time.

Roasting

The roasting process brings out the natural sweetness of root vegetables by caramelizing their starchy natural sugars. While you don’t need to follow a recipe to roast a pan of root vegetables, here are some general guidelines:

• First, preheat your oven. Use high heat for roasting (400°F – 450°F) for golden brown, lightly charred root vegetables with a crispy exterior and a tender center.
• Mix and match different varieties of root veggies like beets, carrots, and potatoes for complementary colors and flavors. Cut into approximately 1-inch cubes. Don't forget to add some onions and garlic – you can cut the onion into 1-inch slices and roughly chop the garlic, but wait to add these until halfway through the roasting process to prevent burning.
• Line a large sheet pan or baking sheet with parchment paper or foil. Lightly spray with olive or canola oil to prevent vegetables from sticking. Toss about 3 cups of chopped root vegetables in approximately one tablespoon of oil, along with a dash of your favorite herbs and spices. Create culturally inspired meals using herb and spice blends from around the world – for example, cumin and chili powders will add Mexican flair.
• Roast for 20 minutes. Turn the vegetables with a spatula and add onion and garlic, if using. Continue roasting for 15-20 minutes or until vegetables are fork-tender with desired crispiness.
• Leftover roasted root vegetables are great for meal-prepping lunches or using in another recipe the next day, like soups.
• You can also use the roasting method to make a healthy snack of root vegetable chips. Slice thin, dry well, spray or toss with a little oil and preferred seasonings, spread on a lined baking sheet, and roast until crispy. Roasting should take about 20 minutes, but watch for burning and toss halfway through to ensure even cooking.

Mashing/Pureeing

Mashed potatoes are often a family favorite. This starchy root vegetable is a great starting point for adding other vegetables to make beautiful purees or thicker mashes.

• Use the basic principles of mashed potatoes to cook and puree other root vegetables solo or in combination with potatoes. Steam or boil 1-inch cubes of root vegetables until a fork slides through the center easily. Drain the water and mash or mix with a hand mixer. Add more liquid (unsalted broth or low-fat milk) to create thinner, smoother purees.
• Try swapping half of the potatoes in your next mash for turnips as a start, especially if you have picky eaters in your house.
• Remember to keep color in mind. A bright orange or green puree will be appealing, but a gray blob may not look appetizing!
• Note: many root vegetables can be pureed in a blender or food processor, but Not potatoes. Their starch content will make them very glue-like if over-blended.

Preserving

You can also preserve root vegetables by freezing them, processing them in a pressure canner, or pickling them, which adds tangy flavor to comfort foods. You can find more information on preserving and recipes in the Penn State Extension online article "Let's Preserve: Root Vegetables – Beets, Carrots, Turnips, and Rutabagas" (2021).

References

Penn State Extension. (2021, June 30). Let’s preserve: Root vegetables – Beets, carrots, turnips, and rutabagas.

U.S. Department of Agriculture. (2017, February 21). Rediscovering our roots in December.

U.S. Forest Service. (n.d.). Vegetables: Foods from roots, stems, bark, and leaves.