Conscious Choice: Dig Those Tasty Root Vegetables

January 1997 | Cooking with the Seasons

Dig Those Tasty Root Vegetables

by Susan Epstein

It’s root vegetable season again. Rutabagas, turnips, parsnips, beets, carrots, onions, garlic, daikon, ginger, to name a few, are warming, rich in flavor, and economical. They add strength and stability to almost any dish. They are especially good during the months from October to February, when you need something hearty for trips into the cold. When picking out root vegetables, make sure they are firm and not too large. Store them in a dry and dark area until you are ready to cook with them.

Roots are commonly used as condiments or as side dishes—but horseradish, garlic, ginger and onions also have been prized for their medicinal value. Horseradish in particular has been used along with roasted meats or oily or fried foods to help stimulate the liver. As I write, I am eating a daikon; I find it helps dry up congestion and aids in eliminating cold symptoms.

The health benefits of eating garlic are many. It can boost your defenses against disease and infections. In tests on humans, garlic was found to reduce blood cholesterol; raise HDL (good) cholesterol; lower blood pressure; produce more NK (natural killer) cells in the blood. Like aspirin, garlic’s allicin (the odoriferous compounds in raw garlic) stops blood platelets from clumping together and thus helps prevent blood clots. In order to maintain the full benefit of allicin, according to Dr. Agrawal, professor of pharmacology at Tulane University, garlic must be eaten raw, and in only small amounts. Agrawal says cooking the garlic destroys the allicin.

To gain the benefit of allicin—and to help knock out a burgeoning cold—simply mince a clove or two of garlic and drink it in a tall glass of orange juice. If you want to feast on garlic’s antibiotic and warming qualities and its great taste, try the following simple recipe for roasted whole garlic bulbs—an excellent appetizer you can serve with bread or crackers or use as a base for pizza crust.

Preparing root vegetables can require a little time, so let me suggest a simple way to serve them all: just boil and mash them, and season with oil, herbs, or butter and spices. This can be a comforting addition to any meal, as well as a thoughtful and healthy side dish. Roasted vegetables are also a favorite, and a wonderful way to take advantage of a root vegetable’s rich flavors. Toss with some extra virgin olive oil, tamari, sea salt, and pepper, and roast at high temperatures.

There are some ways to cut down on cooking time for root vegetables, and that is in the preparation. Cut the vegetable thin; this reduces its volume and speeds up cooking time. Cut it in half before slicing; this places the vegetable firmly on your cutting surface to help prevent slippage and accidents. (Remember to peel them if they are waxy or non-organic.)

Roasted Garlic
This is a good substitute for butter. It can be spread on bread
4 whole bulb garlic
2-3 T. extra virgin olive oil
1/2 cup water
sea salt and pepper

Directions: Remove outer layers surrounding garlic bulb. Slice around the base to reveal the garlic. Place in small baking dish; pour oil over garlic, sprinkle with salt and pepper. Cover and bake 20 minutes at 300 degrees. Add water and baste bulbs; cover and continue to bake for another hour.

Baked Root Vegetable Stew
2 lg. onions diced
1 sm. rutabaga peel in 1-inch cubes
2 med. parsnips peel and cut in large pieces
2 med. turnips peel and cube
3 lg. carrots cut in 2-inch pieces
1 T. sesame oil
sea salt and tamari to taste
1/2 cup water

Directions: Place all cut up veggies in oiled baking dish; add water, tamari, sea salt. Cover and bake at 375 degrees for 45 minutes. Serve with chopped parsley or scallions and roasted seeds.

Root Vegetables for Pasta
1 med. carrot thinly sliced
1 T. sesame oil dark
1 med. parsnips cut in small pieces
2 med. burdock roots,
washed and cut in slivers
1 sm. white onion slivers
3 shiitake mushrooms sliced
1 T. garlic, minced
1 T. tamari
1/4 cup water

Directions: Scrub and slice vegetables; keep mushrooms separate. Heat oil in pan add garlic and onion, stir for 1 minute. Add carrots, parsnips, burdock root, and tamari, stir for 3-4 minutes. Add mushrooms, blend and stir for 2 minutes. Add water and cook for 2 minutes. Ladle vegetables over pasta.

Sauteed Carrot Strengthener
1 lg. carrot sliced in thin strips
1 cup burdock root, wash thoroughly and peel, cut in thin strips
1/2 t. sesame oil
tamari sauce

Directions: Heat oil; saute burdock lightly while stirring over medium heat. Add carrot and half-inch water; bring to boil. Cover and simmer for 20 minutes, add more water if necessary. Sprinkle lightly with tamari, stir. Serve in small portions.

This is a traditional Japanese side-dish (called Kinpira) it builds stamina by improving blood quality as well as increased mental clarity.

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