Go Beyond the Salad! (Free Recipe Inside)
Grab your sweaters and wool socks, fall is officially here!
To be honest, I thought the cooler temperatures, crisp air, colorful leaves and famous Pumpkin Spice Latte (try a healthier take on this fall classic) might never come this year! In case you're wondering, Sacramento is HOT. All. Summer. Long. But alas, Fall has arrived, and I couldn't be more thrilled.
I love all things Fall, but one of my absolute favorite things is the transition from cool and crisp, summer vegetables, to comforting, rich root vegetables. I am all about the sweet potatoes, carrots, beets and turnips right now - bring on the soups and roasted vegetables! There is something so grounding, warming and satisfying about them.
A common misconception about being healthy is that you have to include salads daily, which makes us forget about all of the other exciting vegetables the earth has to offer us! So what better way to kick off Fall than to learn about some hardy, delicious and nutritious root vegetables that you can easily incorporate into your weekly meals!
The Skinny on Root Veggies
Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.
Why Eat More Root Veggies?
Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.
Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:
- Beets contain an abundance of antioxidants and are highly detoxifying.
- Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
- Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
- Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
- Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
- Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
- Radish is an excellent source of vitamin C. It’s also rich in calcium and folic acid.
- Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.
Excited to add more roots to your diet? Here’s a fun, easy recipe:
Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6
Ingredients:
- 1 sweet potato
- 2 parsnips
- 2 carrots
- 2 turnips or 1 large rutabaga
- 1 daikon radish (or substitute/add in other favorites, like squash)
- Extra virgin olive oil
- Salt and pepper
- Herbs: rosemary, thyme or sage (fresh if possible)
Instructions:
- Preheat oven to 375 degrees.
- Wash and dice all vegetables into bite-sized cubes.
- Place in a large baking dish with sides.
- Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
- Sprinkle with salt, pepper and herbs.
- Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
Get even healthier!
Are you curious about how to choose root vegetables and other nutritious foods? Would you like help being as healthy as you can? Let’s talk! Schedule an initial complimentary consultation with me today — or pass this offer on to someone you care about!
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ABOUT ME
I received my Health Coach training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. I am also a Certified Personal Trainer helping clients to bring physical activity back into their daily routine, reduce body fat, gain strength and become their healthiest self. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.
Book your complimentary, discovery health consult today!