Fall is a great time to go beyond the salad! Bonus Recipes!

Fall is a great time to go beyond the salad!    

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.
Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

  • Beets contain an abundance of antioxidants and are highly detoxifying.
  • Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
  • Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
  • Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
  • Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
  • Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
  • Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
  • Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here are a few fun, and easy recipes:

Aduki Squash Stew

Prep time: 10 minutes
Cooking time: 60 minutes
Yields: 4 people

Ingredients: 
1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt

Directions: 

  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
  4. Uncover, add sea salt and stir until water evaporates.

Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.
 

Sweet Sensation
Prep time: 10 minutes
Cooking time: 30 minutes
Yields: 2 people

Ingredients: Corn, carrots, onions, beets, winter squash, sweet potato.

Directions: 

  • Choose 2-5 of the vegetables listed above.
  • Chop the hardest ones, like carrots and other root vegetables into smaller pieces.
  • Softer vegetable, like onions, can be cut into larger chunks.
  • Add vegetables into a pot in layers. Place the thickest on the bottom. It will cook more than the ones on top.
  • Add about 1 inch of water to the pot and cook until vegetables are soft. (About 20-30 min.)
  • Empty vegetables into a large bowl and use leftover cooking water as a delicious sweet sauce

Note:  You could also roast these vegetables by baking at 400 degrees, uncovered for 20 minutes, then covered for another 20 minutes, until vegetables are tender and golden brown.

Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
coconut oil
sea salt and freshly ground pepper
herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-sized cubes.
Place in a large baking dish with sides.
Drizzle with coconut oil; mix well to coat each vegetable lightly with oil.
Sprinkle with sea salt, pepper and herbs.

Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

GET EVEN HEALTHIER!
Are you curious about how to choose root vegetables and other nutritious foods? Would you like help being as healthy as you can? Let’s talk! Schedule an initial complimentary consultation with me today!  717-781-7098 or Transformation@AmandaGoodwin.Biz

 

*Recipes from the Institute for Integrative Nutrition.