VA dietitian rooting for root vegetables

December is a perfect time to learn about a versatile vegetable group and how to enjoy them during the holidays and beyond. The benefits of root vegetables are often undervalued or misunderstood.

Traditional root vegetables grow underground and include carrots, radishes, rutabaga, beets, parsnips and turnips. Tubers are another common root vegetable and include potatoes, yams, cassava and jicama. Rhizomes, including wasabi, ginger and turmeric are often used as spices in cooking. Lastly are bulbs, which include garlic, shallots, and onion, which are often used as flavor powerhouses in cuisines around the world.

Different root vegetables are staple crops around the world. While taro is not a common root vegetable in the U.S., it is a staple in many Pacific Island nations, and is used to make poi. Cassava is a staple in many tropical countries and is one of the most common carbohydrate sources in Africa, Asia and Latin America.

Many root vegetables have a longer shelf life than the more delicate vegetables like spinach and lettuce, and they provide energy and nutrients during leaner times when there is less to harvest.

Root veggies have fiber, vitamins, minerals and antioxidants

Root vegetables like potatoes are good for you. They’re rich in fiber, keeping you feeling full, and they stabilize blood sugar, lower cholesterol and support a healthy gut. Each root veggie has its own mix of fiber, vitamins, minerals and antioxidants. Including a variety of them in your meals is a great way to enjoy their benefits.

Consider trying:

• Harvest vegetable salad with carrots, parsnips and turnips
• Roasted root vegetables with carrot, onion and your root vegetable of choice
• Roasted beet hummus makes for a great dip at a holiday party (or anytime)
• Sheet pan tilapia and vegetable medley is a full meal including carrots, radishes and potatoes
• Winter vegetable soup to stay cozy all season long

If you’re unsure how to incorporate root vegetables into your meals, VA offers cooking classes and resources for preparing vegetables and recipes and cookbooks on the Healthy Teaching Kitchen website.

Reach out to your local VA to schedule an appointment with a dietitian to gift yourself the benefits of a healthier diet with more root vegetables.