Root Vegetables: It's What's Inside that Counts

Root vegetables aren’t pretty. They aren’t like a baby pepper that transforms into a shiny, chiseled green block or like a plump, sun-kissed heirloom tomato. They are the workhorse veggies, staples that (no pun intended) ground the meal.

Before industrial agriculture and year-round availability of produce at the grocery store, root vegetables were harvested at the end of the season, stored in “root” cellars and eaten during the cold, lean months of winter. This makes sense given that root vegetables are just that: roots that store all of the nutrition for their plants above-ground. All of that energy, vitamins and minerals are beneficial to humans, too.

Carrots and potatoes are common root vegetables, but three others—parsnips, beets and sweet potatoes—are inexpensive and have some unique qualities that add nutrition and variety to favorite winter dishes.

Parsnips look like large, pale carrots but are used like potatoes. Researchers say the plant originated in Europe, and ancient Romans ate it, though they called carrots and parsnips by the same name. Before sugar cane, parsnips were used to sweeten foods. Farmers developed plumper, fleshier parsnips and harvested them late to increase the sugar. Vegetables in the same family include carrots, celery, parsley, fennel, celeriac and chervil.

Nutritionally, parsnips are high in fiber, low-calorie, low fat, cholesterol free, and harbor valuable omega-3 and omega-6 fatty acids.

Generally parsnips can replace potatoes in recipes because of their similar physical properties. Try dicing them for soups or mashing them with potatoes or cauliflower to add some nutritional and flavor zip.

Beets, related to turnips and spinach, have their own unusual properties and benefits, most obviously the betalain pigments that give beets rich colors.  As with many phytonutrients, betalains provide antioxidant and anti-inflammatory support, but these combined with beet levels of Vitamin C and manganese appear to target eye health and nerve tissue.

The beet was cultivated along the Mediterranean as early as 2000 BC and in China during the first millennium AD. During this time, though, beets were grown mainly for their greens above ground, also nutritious. In the 19th century, sugar beets were developed in Germany and harvested as an alternative to sugar cane. Today one-third of the world’s sugar supply comes from beets.

Preliminary research indicates that beet phytonutrients inhibit a type of enzyme producing cell messages that trigger inflammation. In cases of chronic inflammation like heart disease, atherosclerosis and resulting Type II diabetes, stopping these molecules reduces dangerous inflammation. Because of this, scientists have been doing tests on various tumor cells and beets with promising results. Another nutrient found in beets, betaine, is showing positive results in decreasing cardiovascular system inflammation.

Beets are best when small to medium-large size. Watch for small bruises or holes because the pigments contained within the skin will leak from a punctured root. To conserve the pigment and nutrients, beets should be cooked with their skins intact and with about an inch of stem still on the root. The valuable betalains are susceptible to heat, so recommended steaming time should be kept to less than 15 minutes and roasting or baking time to less than one hour. When removing the outer skins wear rubber or disposable gloves to keep the pigment from coloring the hands. Root skins should peel off easily with a paper towel.   

There are over 400 varieties of sweet potatoes throughout the world, but only two varieties are commonly grown in the United States: one with gold colored skin and white or yellow flesh, the other with tan or brown skin and orange flesh, commonly called a yam. However, it is not even in the same botanical family as a true yam, which is grown only in tropical climates, nor is it related to the common potato. The yam misnomer began when African slaves coined the North American sweet potato “nyami,” the Senegalese term for a similar-looking root grown in Africa.  

Ten thousand years ago inhabitants of Peru were growing the sweet potato, which is actually part of the morning glory family. Columbus took them to Spain from the New World, and the Spanish and Portuguese grew and exported them around Europe, Africa, the Philippines, and Asia after that. Native Americans in the south were already growing them, called “batatas,” and sweet potatoes are still a southern cooking staple.

The darker the flesh, the more beta-carotene inside, and this is the type of beta-carotene from which human bodies can directly produce Vitamin A. In Africa and India school children are fed sweet potatoes to support healthy eyes, bones, skin and immune systems. It’s said that the sweet potato sustained Civil War soldiers during the winter months.

Sweet potatoes produce their own healing nutrients, sporamins, when the root’s flesh is damaged. These are stored in the vegetable flesh, so humans ingesting the vegetable may absorb these healing antioxidants, as well. Research indicates that sweet potatoes could help those with intestinal tract maladies or with high levels of mercury, cadmium or arsenic in their systems. 

An unusual benefit to people with Type II diabetes has to do with the body’s production of insulin regulator adiponectin, produced by the body’s fat cells. Sweet potatoes increase the production of this hormone, and, contrary to the usual avoidance of starch for diabetics, one medium sweet potato boiled or steamed will provide about three grams of dietary fiber and only register around 50 on the glycemic index.

Boiling seems to be the best way to preserve the nutrients and keep the glycemic index low. Studies also show that the beta-carotene is best absorbed when eaten with a small amount of fat. Adding a tablespoon of extra virgin olive oil or some crushed walnuts to a medium steamed or boiled sweet potato will be enough to reap the benefits.

True, root vegetables look a little rough on the outside, but so do diamonds when they’re first dug out of the ground. Using each of these in a winter dish every week could save a bit in the budget and add a boost to the immune system. It’s what’s inside that counts.

The Uncommon Cucumber

In summer heat, think “cool as a cucumber.” Really.

The phrase comes from this plant’s ancient history of medicinal applications and its perceived ability to cool the blood and reduce inflammation. As it happens, the cucumber does have both soothing and anti-inflammatory properties among many other attributes.

First, it’s technically a fruit, not a vegetable. While most of us recognize the elongated dark green tube, there are hundreds of varieties in which you’ll find orange, yellow or white cucumbers in various shapes and sizes—even round. For all of the varieties, there are, for the most part, only two types grown commercially: “slicing” and “pickling,” both green.

It is believed to have originated in the wilds of India at least 5,000 years ago, then moved to the Mediterranean (where it probably got its name.) The Romans loved them as both food and medicine. Emperor Tiberius insisted on eating one per day, so greenhouses were built to accommodate his request in the winter. Christopher Columbus brought them to Haiti for Spanish settlers, and, by that time cukes had reached the UK, and English settlers brought them over here. The French, from Canada, introduced cucumbers to Native American tribes in the Great Plains and Rockies of what is now the US.

At more than 90% water, it’s hard to believe that cucumbers are so full of health benefits, but here are a few that will have you slicing and dicing right away. And make sure you eat the seeds and skin—the nutrients are concentrated here. 

• Compounds called lignans have been found in cukes. In a nutshell, they reduce the risk of heart disease and cancer and have been found to inhibit the growth of some cancer cells.
• Not only can snacking on cucumbers curb hunger, but they also fight bad breath. Try holding a slice on the roof of your mouth for 30 seconds to freshen up.
• Cucumbers are a traditional hangover cure, too. Munch on a few slices after a night out for the B vitamins and electrolytes plus the hydration, and you’ll wake up without the headache. 

Have a bumper crop of cukes to get through? Start eating healthier tonight with this easy, tasty recipe for Cucumber and Grilled Pineapple Salad with Fresh Basil from Martha Stewart. (Click here for more of her awesome cucumber recipes—you’ll want to buy more plants next year!)

The Artichoke: Thistle be Interesting

Today’s cultivated artichoke is an ancient member of the thistle family and close relative of the cardoon, a prickly, hearty plant native to North Africa and Sicily. The edible globe portion of the plant is not really a vegetable or a fruit, but a bud that will flower if not harvested.

Writings from around 300 BC mention their being grown in Italy and Sicily. About 1000 years later, Moors were cultivating them in Spain, and Arabs grew them in Sicily.  Artichokes came to the United States with French immigrants in the late 1700s, and were first grown in Louisiana. The commercial artichoke industry didn’t take off until 1922 when Andrew Molera leased his sugar beet land in Monterey County, California to Italian farmers who wanted to grow artichokes.

Today, in the US, all commercially grown artichokes come from California, and Castroville, in Monterey County, is billed as the “Artichoke Capital of the World.”

Here are a few more facts about the plant that Pliny the Elder (Rome, 23-79 AD) called “one of nature’s monstrosities:”

• Norma Jean Baker (aka Marilyn Monroe) was crowned the first Queen of Artichokes in Castroville in 1947.
• Artichoke hearts are actually “baby” artichokes whose leaves are still tender and whose inner “chokes” haven’t developed.
• George and Martha Washington grew them at Mount Vernon, and Thomas Jefferson grew them at Monticello.
• There are 140 varieties of artichokes throughout the world, but only 40 are commercially grown.
• The name originally came from the Arabic “al-hursufa,” to Old Spanish “alcarchofa,” to Northern Italian “arcicioffo” (influenced by “ciocco” meaning “stump,) and to the Italian “articiocco.”
• The plant’s botanical name comes from the Greek legend about Zeus’s human girlfriend, Cynara, who Zeus brought to Mt. Olympus but who kept sneaking back to Earth. This made him angry, and he turned her into an artichoke (Cynara cardunculus.)
• Benefits of eating them include everything from stimulating sex drive to preventing cancer. Pliny, in spite of his physical description of the plant, touted its powers to freshen breath, increase the chance of conceiving a male child, and cure baldness. Research shows that artichokes detox the body and provide aid for digestive disorders like diarrhea, irritable bowel syndrome and indigestion. It lowers blood pressure and “bad” cholesterol, boosts the immune system and protects against diabetes, heart attack, stroke, and, yes, several types of cancer. It can decrease risk of birth defects and osteoporosis. Chewing the leaves after a night out can relieve hangovers.
• People with allergies should be cautioned about artichokes because they are thistles and related to ragweed, marigolds, daisies, and chrysanthemums.
• One odd effect of eating artichokes that 40 to 60 percent of people experience is its tendency to make subsequent foods taste sweeter. The effect will dissipate after having something to drink, i.e. water. 

For a super easy and delicious artichoke dip from AllRecipes.com , click here. Three ingredients, in the oven for 20 minutes or until top browns, and you’re done! 

Pairing artichokes with wine can be tricky. If they are served without too much cheese, opt for a crisp, fresh-flavored white wine on the dry side such as a light Pinot Gris, Chablis, Sauvignon Blanc or a Champagne or Prosecco--nothing too sweet or heavy. If the artichoke heart is served in cheese sauce or deep fried, try a traditional Chardonnay or an Orvieto, or possibly a Chardonnay/Pinot Gris blend. 

Irish Potato Bread (Potato Farls)

This is a short post, but this is also a really quick “bread.” Because St. Patrick’s Day is coming, I thought I would try an Irish Potato Bread. As with most breads, there are variations on this. The recipe I used—also known as potato farls--is super easy, and I would probably make mine a bit more “bread like” the next time around by adding more flour and some baking soda.

That said, farl is most likely derived from the Scots fardel and refers to a round cut into quadrants. The dough is primarily mashed, boiled potatoes with a little flour and salt.  After rolling into a round shape and cutting into four wedges, they are grilled or fried in a skillet. The flavor is kind of bland, but is traditionally dressed up with some butter, salt, black pepper, bacon, chives or a dollop of jam.

As noted, this recipe—or at least my version—reminded me more of potato pancakes or my mother’s potato patties more than bread. However, I think it would be excellent topped with corned beef and cabbage with diced carrots, or with corned beef and an egg the next morning. By the way, the dough is easiest to work with when the potatoes are freshly cooked (15-20 minutes) and still warm.  

This recipe, credited to Jane Baxter, is directly from a sweet article in The Guardian . Enjoy!

Prep time: 15 minutes
Cooking time: 30 minutes

Makes 8 small farls
500g floury potatoes, such as King Edward or desiree
50g butter
50g plain flour, plus extra for rolling out
¼ tsp baking powder
Salt and black pepper
Extra butter, for cooking

1 Peel the potatoes, then cut them into quarters. Cover with water in a saucepan, season with a pinch of salt and cook for about 15 minutes or until they become tender. You can check this by sticking a knife into them, it should slide out again easily. Drain well, then return the potatoes to the pan.

2 Melt the butter in a pan and add to the potatoes. Mash until smooth. For the best results, pass the potatoes through a potato ricer or mouli – otherwise, use a standard potato masher.

3 Sift the flour with the baking powder into the potato mix and stir to combine. Taste for seasoning and adjust, if required.

4 The dough should come together and away from the sides of the pan. You can add more flour if the mixture is too wet and a little milk if it is too dry.

5 Divide the dough into two halves. Form one piece into a ball, then roll it out on a floured surface and into a rough circle with a diameter of about 15 cm and a thickness of 5mm to 1cm. Cut the circle into quarters.

6 Heat a non-stick shallow frying pan over a medium heat with a little butter to grease the surface. Transfer the four pieces to the pan and cook for around 3 minutes or until golden brown. Flip over and cook the other side for another 3 minutes. Remove to a warm plate.

7 Repeat the process with the other half of the dough mix.

Asparagus: Spring's Super Food

Healthy cell builder, hypertension reducer and hangover cure—this harbinger of spring is a 5,000 year old super food. Known to be cultivated by the Egyptians, the Greeks and Romans also prized asparagus for its health benefits. One of the earliest surviving cookbooks, from the third century, includes an asparagus recipe. What does science prove now that they knew then? Fire up your steamers, and read on:

• Asparagus racemosus, from India and the Himalayans, has been used as a medicinal plant for centuries in Ayurvedic practice. It wasn’t until the 15th century that Western Europe began taking note and using asparagus. It finally arrived in the United States around 1850. 
• Asparagus is high in Vitamin C, contributing to the development of collagen for healthy cells and skin. It also contains a potent antioxidant called glutathione, which with asparagus’ Vitamin A, potassium and folate, renders strong anti-aging properties and fights cancer causing free radicals.

• Asparagus is an excellent source of potassium, which neutralizes sodium, thus reducing the risk of hypertension. The high levels of B vitamins in asparagus have been shown to regulate both blood pressure and blood sugar, while a combination of folate and B12 contributes to improved cognitive ability and regulation of embryonic nerve cell development for healthy babies.

• And, yes, recent studies in Asia have found that asparagus promotes production of an enzyme that breaks down alcohol, so it may even be an effective treatment for hangovers.

• Of the nearly 300 types of asparagus recorded, only 20 are edible, and virtually the only commercially grown and most popular variety is Asparagus officionalis. In addition, all asparagus--with the exception of a genetically modified purple variety--is green. White asparagus is also Asparagus officionalis, but the new shoots are immediately covered with soil to stop photosynthesis, which produces green chlorophyll. 

• It is a good companion plant to tomatoes. Tomato plants naturally repel asparagus beetles, and asparagus plants repel some root nematodes that affect tomato plants.  

• Most of the asparagus in the stores and at markets is probably from middle aged plants, 6 or 7 years old. Asparagus plants are generally harvested for up to 15 years but have been known to live and produce to 30 years.