MONTHLY FACT SHEET PUBLISHED BY THE FAMILY AND CONSUMER SCIENCES DIVISION By Danielle Y. Hairston Green, Program Specialist Reviewed by Dr. Peter Ampim and Dr. Aruna Weerasoriya
NFuactrt iStihoenet
Let’s Get Back To Your Roots Root veggies like turnips, parsnips, and rutabagas provide your body with deep nourishment and delightful flavors! They are not the most appealing looking food; hairy, lumpy, bumpy, stringy, odd shapes, interesting colors and smells. But they are full of nutrients like vitamins, minerals and phytonutrients and full of flavor (Experience Life, 2014). According to the USDA, root vegetables include items like “radishes, carrots, onions, potatoes, rutabagas, turnips, and beets and are categorized as vegetables
whose underground roots are edible” The color of these vegetables adds character and variety to your dish. In addition, root vegetables are inexpensive and store very well. Some root vegetables can store for several weeks in the refrigerator. At meal time try to increase the amount of fruits And vegetables that are on your plate and your children’s plate this will encourage your children to consume more fruits and vegetables (Journal of the Academy of Nutrition and Dietetics). Introduce some new flavors to your winter meals with seasonal produce like Parsnips, Turnips, Rutabagas, Parsley Root, Beets, Carrots, Radish, or Celeriac. Take a look at some common root veggies and their health benefits:
Some Common Root Veggies
(source: Experience Life, NPR, USDA, Journal of the Academy of Nutrition and Dietetics)
1. Parsley Root This root vegetable acts as a diuretic and strong antioxidant. It is usually eaten cooked but can be served raw and also used in soups and stews. Parsley root extract is useful for treating chronic liver and gallbladder diseases. Parsley root is high in Vitamin A, C and K and contain copper, iron and iodine.
2. Turnips The star nutrients in Turnips are Fiber, Vitamin C, and glucostinates. Turnips are known to help protect against cancer by lowering inflammation levels and boosting immune function. Turnips are typically baked, steamed, roasted, or mashed as a side dish; you can also add turnips to soups, or casseroles.
3. Rutabagas This root vegetable is rich in Potassium, Manganese, and Vitamin C. It’s believed to be a hybrid between turnip and wild cabbage. You can eat Rutabagas raw in salads or cooked. The flavor is mildly sweet and creamy.
4. Parsnips The star nutrient in Parsnips is Vitamin C, fiber, and falcarinol. It is great roasted or cooked as a side dish or sliced in soups, casseroles, or stews. Parsnips are known to help protect against cancer and have anti-clotting benefits.
5. Radish This veggie is rich Vitamin C, folic and anthocyanin. They have been connected to treating many types of cancer, particularly colon, kidney, intestinal, stomach and oral cancer. They are often eaten raw, cooked or pickled. Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component helps strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying. The Cooperative Extension Program serves people of all ages regardless of race, color, national origin, sex, religion, disability, political beliefs, and marital or family status. (Not all classes are protected by legal statutes).
Reference: Experience Life Magazine, USDA, NPR, Journal of the Academy of Nutrition and Dietetics Prairie View A&M University, Prairie View, Texas 77446 * 936-261-5118