Winter can be harsh. If you live in the Northern states, that's probably an understatement. The cold weather, lack of sunlight, and stress of the holidays can make it rough on your immunity, mood, waist line, or your will to cook healthy meals.
Not to mention the fact that your go-to produce, like berries and tomatoes, are probably getting pricier by the week this time of year. In fact, a new study (published in the International Journal of Environmental Research and Public Health) finds that when prices of fruits and vegetables rise, shoppers are more likely to pig out on junk food (cookies, candies, pastries).
Winter's Bounty!
If you want optimal nutrient and antioxidant levels in your food, eat in harmony with the season you're in. During winter, you'll find an abundance of fruits like pomegranates, tangerines, oranges, grapefruit, kiwi, and cranberries. Look for winter veggies like Brussels sprouts, broccolini, broccoli, pumpkin, sweet potates, cauliflower, leeks, kale, fennel, celery root, collards, and the less-popular but not-to-be-neglected turnips, rutabaga, and parsnips. Not only are these produce selections most nutritious and fresh during winter months, but their crunchy, earthy, nutty, and toasty flavors go well with the season!
You may notice most winter veggies are root vegetables, which are usually tuberous roots or taproots. What's so special about root vegetables, though? Here are 5 reasons to load up on more root veggies this winter!
1. Since these sturdy vegetables grow underground, they absorb a rich amount of nutrients from soil making them nutrient-dense yet low in fat and calories. These nutritional storehouses are great sources of nutrients beneficial for eye health, healthy blood pressure, heart health, and cancer prevention such as vitamin A, vitamin C, potassium, and magnesium.
2. While all root vegetable nutrition content differs between types, most pack more fiber per bite than your typical watery vegetable. They can provide at least 3 grams of fiber per 1/2 cup cooked. Leeks are a great source of prebiotics, a type of fiber that feeds healthy gut bacteria and promotes their growth. Prebiotics can also help with several digestive issues.
3. Many root vegetables are naturally sweet and are, thus, a great way to add some natural sweetness to the diet without loading your body with sugar. Sweet potatoes aside, there are other veggies you can explore for their natural sweetness including beets and parsnips. The parsnip, a root vegetable that looks like a large white carrot, has a warm, cinnamon flavor that works well in soups, mashes, or simply roasted with nutmeg.
4. All root vegetables help prevent energy crashes. They contain slow-digesting carbohydrates which help provide your body sustained energy.
5. Finally, they are conveniently and naturally shelf-stable. They can stay fresh and safe much longer (for months, if conditions are right) in your pantry. For crisp, fresh vegetables, keep them stored between 32 and 40 degrees Fahrenheit with higher humidity levels to prevent them from drying out or shriveling.
Winter Root Vegetable Roast
INGREDIENTS
2 lbs root vegetables (use a combination of potatoes, sweet potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 1-inch pieces
1 medium onion, peeled and cut into 1/3-inch wedges
1 tablespoon extra-virgin olive oil
Salt and pepper to taste
1 garlic head, separated into cloves and peeled
Chopped fresh herbs like rosemary, thyme, basil, or balsamic vinegar
INSTRUCTIONS
1. Pre-heat oven to 400 degrees Fahrenheit.
2. Toss vegetables with olive oil and salt to taste.
3. Arrange vegetables on roasting pan. Do not crowd vegetables.
4. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, mix garlic cloves in with root vegetables. Continue to stir every 15 minutes until vegetables are tender, evenly browned.
5. Serve with freshly chopped herbs (rosemary, thyme, basil) or balsamic vinegar (optional).
References
Int. J. Environ. Res. Public Health 2017, 14(11), 1394; doi:10.3390/ijerph14111394
