Fall Root Vegetables for Nutritious Seasonal Eating

    By: Jacqueline Gomes, RDN, MBA 

    Seasonal produce is one notary characteristic of what makes the fall months so fantastic. Root vegetables are especially nutrient-dense and are packed with fiber, antioxidants, vitamins C, B and A. In addition, the slow-burning carbohydrates keep you feeling fuller longer! Root Vegetables include potatoes, yams, beets, turnips, carrots, yucca, radishes, ginger, Jerusalem artichokes, horseradish, jicama, turmeric, and horseradish. What do they all have in common? Root vegetables grow in the ground and typically in cooler weather.

    How to Store Root Vegetables

    Root vegetables keep best in cool, dark, dry places and separate from one another. The high humidity of the refrigerator causes rot and storing root vegetables together can affect the flavor. The rule of thumb is that root vegetables be stored in wire mesh or natural fiber baskets at room temperature.

     

    Why is it so important to shop seasonally?

    Purchasing produce at its peak guarantees the freshest taste, the greatest nutritional value and the most affordable price.

     

    How to prepare?

    Season your fall-fresh veggies using autumnal spices and seasonings like cloves, peppercorns, mustard seeds, and ginger. Bake them to create a warm and cozy side dish, soup or to compliment a rustic pasta dish.

     

    Autumn Roasted Root Vegetables

    Makes: 10 Servings

    Ingredients:

    • Nonstick cooking spray
    • 1 pound fingerling potatoes, scrubbed, cut into 1-inch pieces
    • 1 pound yams, peeled, cut into 1-inch pieces
    • 1 pound carrots, peeled, cut into 1-inch pieces
    • 1 pound rutabagas, peeled, cut into 1-inch pieces
    • 2 sweet onions, cut into 1-inch pieces
    • 8 to 10 garlic cloves, peeled
    • 2 teaspoons ground coriander
    • salt & pepper
    • 1/2 cup olive oil

     

    Directions:

    1. Preheat oven to 425 degree F. Spray 2 large baking sheets with nonstick cooking spray.
    2. Combine all cut vegetables (except garlic) and spread across the 2 baking sheets evenly.
    3. Season with coriander, salt and pepper. Drizzle olive oil evenly over vegetables and toss to coat.
    4. Roast for approximately 30-40 minutes, add garlic to both baking sheets; toss vegetables.
    5. Continue to roast until vegetables are brown and tender. Approximately 30 minutes more.

    Recipe by Jacqueline Gomes, RDN, MBA