Tuesday, January 17, 2017

BACK INTO THE ROOTS!

What are Root Vegetables?

Root vegetable is the underground, edible portion of a plant. They are the root of the plants and grown underground. They absorb great amount of nutrients from the soil. They are rich in carbohydrates, proteins, vitamins and minerals. They are filled with high levels of soluble fiber, it fill you up and help you to lose weight. They are unadulterated source of complex carbohydrates, anti-oxidants. They are earthy and bitter but if you cook them nicely, they'll turn out delicious!

Root vegetable are important nutrients and are available all year round. They can be stored in refrigerators or in a plastic bag. They have been staple in many Asian and Indian diet for thousand of years. The most commonly consumed root vegetables are Carrots, Beets, Broccoli, Radish, Turnips, Sweet Potato and spices like Garlic, Ginger, Turmeric.


root vegetables


Types of Root Vegetables

1. Sweet Potato - Sweet Potato are widely cultivated through out the world, especially in tropical and warm regions. It has a creamy texture and spicy flavour. They are mostly orange or purple fleshed on the inside and brownish from the outside.
Health Benefits They're great source of anti-oxidants, fiber, vitamin B5, B6, C, D, potassium, manganese, iron and calcium. Vitamin A helps to support the immune system and keep the bones strong, also helps to keep eyes, skin and hair healthy. Vitamin C helps in cold and Flu viruses. Vitamin D helps in providing nourishment to the body. It has antioxidant properties which help to fight free radicals and protects from Asthma and Arthritis. Sweet Potatoes have much lower glycaemic index and are tasty alternative for diabetics.

2. Carrot - Carrots are very versatile in various number of dishes. It has a crunchy texture and a sweet taste to it. Color of the Carrot is usually Red, Orange and Yellow. They are due to pigments, Carotene makes the carrot orange and anthocyanin makes it bit yellow, red and blue.
Health Benefits Carrots are rich in Vitamin A, B8, C, L, Folate, Potassium, Iron, Copper and Manganese. Vitamin A keeps eye, skin, hair healthy. Vitamin C stimulates the activity of white blood cells. Potassium helps to increase blood flow and circulation, reduces hypertension and heart diseases. Other nutrients and minerals prevent to fight Cancer and keeps your body healthy. They are low in calories and contains no fat and can be eaten both in raw and its cooked forms.

3. Beets - Beet is the most beautiful vegetable. They are blood red in color. It has a sweet and earthy flavour. It is frequently added as an ingredient to salads, soups and pickles. It is also used as a natural coloring agent.
Health Benefits Beet Roots are high in vitamins A, B & C, Potassium, Iron, Manganese, Phosphorous and Fiber.  It helps in the treatment of anemia, indigestion, cancer and heart diseases. Beets are also good for pregnant women since they are a source of Vitamin B. It's low in calories and high in carbs. Vitamin C helps in fighting cancer and helps to prevent Respiratory problems.

4. Dark Green Vegetables -  Dark Green Vegetables include Spinach, Lettuce, Kale, Cabbage, Broccoli and many more. They are quite flavourful and nutritious.
Health Benefits These vegetables have all the vital nutrients and contain all the anti oxidants. The Iron, Calcium, Manganese, Potassium in the dark green leaves prevents from all kinds of serious illnesses and the Carotenoid compounds in Broccoli repair DNA and help in preventing Cancer and Heart diseases.

5. Onion and Garlic - Onions and Garlic are not exactly Root Vegetables. They are Bulbs and widely cultivated throughout the world. They belongs to the allium family. They add flavour in all dishes. Onions are pungent when chopped and contain some chemical substance which irritates the eyes.
Health Benefits They are a great source of Vitamin C, B1, B6, manganese, copper, biotin, fiber. It helps in the regulating the blood sugar level and help people with type1 and type2 diabetes. Vitamin C helps in fighting cancer and helps to prevent heart diseases.

6. Ginger - Ginger is a hot and fragrant spice usually chopped or powdered for cooking. It's a common ingredient in Asian and Indian cooking.
Health Benefits They are high in vitamin B3, B6, Manganese, Magnesium, Potassium and Iron. It's a powerhouse root due to its multi-faceted remedies. Vitamin B6 reduces nausea and vomiting, treats morning sickness and helps in preventing the stomach ulcer. Manganese regulates the blood sugar level and synthesis the bone tissue. Vitamin C reduces the risk of pain and headache, helpful in managing arthritis, cancer and heart diseases.

How To Cook Root Vegetables

There are different methods to cook vegetables. Some of them are Boiling, Steaming, Sautéing, Roasting and Grilling

1. Boiling- Boiling is the most easiest way to preparing vegetables. You just have cut your vegetables, add some salt and put them into a hot boiling water. Boiling may affect the nutrient availability in your food but it speeds up the time of cooking.

2. Steaming - Steaming is again a great way to prepare vegetables. You can add vegetables in the steaming basket, just a bit of water and cover it with the lid on the top. It soften up the vegetables.

3. Sautéing- Sautéing  means stir- frying the vegetables on high heat. The high heat helps to cook quickly while retaing the nutritional value of the food. It's a tasty way to cook vegetables and you can keep all the flavours of the dish. Add oil and some spices and stir fry your vegetables and they'll taste delicious.

4. Roasting- Roasting is my favourite way of cooking vegetables. It helps in keeping the flavour and texture. Cut your favourite vegetable, put some olive oil and sprinkle them with spices and roast them in the oven.

5. Grilling - There are times when you just want to grill your favourite vegetable. Grilling isn't as tough as it sounds. It just takes a little more time than any other method. Just marinade the vegetables and add some herbs. It adds the smoky flavor.

I do hope you find some of this information useful. If yes, then let's get back into our roots! :)



14 comments:

  1. and now that it's fall, it's all about getting back into the root vegetables - and anything that will warm us up :)

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  2. SWEET POTATOES FOR THE WIN! But seriously - I adore them. I actually eat them year round but they just taste "better" when it's fall, haha! Way more comforting!

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  3. Ooh, I love sweet potatoes - they're definitely my favourite root vegetable! I love them roasted in the oven...

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    1. I also love sweet potatoes! And all root veggies, really. For dinner tonight, my hubby is roasting some potatoes that we just harvested from our garden a few weeks ago!

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  4. it's really cool that you put the health benefits. so many are set t myth like carrots for vision and things, it's nice to read a calm fact about the rooties!

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  5. I love root veggies in the winter! They make the best soups, they are so healthy and full of goodness, and on top of that they are so cheap as well! Win win!

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  6. Root veg are perfect for soup. Totally reminds me in supose to make a big batch of freezer soup this weekend

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  7. I cook with most of these root vegetables all the time, except beets. But potatoes, garlic, and onion are my favorites. I didn't realize some of the leafy greens are considered roots, though!

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  8. Sweet Potato and Broccoli is my favorite! This is perfect for making soup and other veggie recipe I love it!

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  9. Such an informative article and loved the health benefits you've listed. Brocolli is my fav!

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  10. I love so many of the root vegetables and they are always a comfort food in the fall and winter. Sweet potatoes are definitely a favorite of mine!

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  11. I love root veggies, well all except radish (I just can't get through the spiciness of it). But any of them roasted with a little olive oil and a pinch pf spices is delish!

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  12. I love root vegetables. Sweet potatoes are my favorite! Such a delicious, versatile ingredient.

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  13. I love this post on root vegetables! I have a lovely dish I make using them roasted with honey!!

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