The wonderous nutritional benefits of these gems from the ground
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We all know ‘em, we all love ‘em. Root Vegetables, that is. These sensational seasonal natural wonders are not only good for you, but make you feel good when added to soups, stews and warm winter meals. Grown from the ground up, root vegetables, including carrots, onions, potatoes and more, are very versatile, and can be eaten in a multitude of ways. Here is a look at some of Mile High Organics’ root vegetable favorites:
Carrots
Carrots are best known for being rich in beta carotene, a compound that may reduce heart disease and certain types of cancer, and Vitamin A, which bolsters vision, bone growth and tooth development. Originally, wild carrot varieties ranged in color from white to purple. Today, we still enjoy a variety of carrots, although orange carrots are most common.
Potatoes
The average American eats 126 pounds of potatoes per year, and while Super Size fries may have a lousy nutritional reputation, don't blame the spud itself: fresh potatoes have more potassium than bananas, spinach or broccoli and are full of fiber and Vitamin C. There are as many ways to prepare potatoes as there are pots to cook them in, and they're so cost effective there's no reason you can't experiment with all of them.
Sweet Potatoes
One medium sweet potato has 1,096 mg of vitamin A (in the form of beta carotene) and 103 calories – just don't forget to eat the skin too! Eat sweet potatoes baked, or try adding them to your favorite soup, stew or stir fry recipe.
Beets
One of the best things about beets is that they're high in folic acids, which protect against birth defects.
Fresh beets offer more than just crunch and a variety of colors -- the greens attached to the beets are also tasty, and can be sautéed with garlic and some olive oil and be eaten just like spinach, or used in soups to provide some extra texture and nutrition.
Garlic
It has been suggested that garlic can help support overall wellness and cancer prevention, in addition to lowering cholesterol. You don't need a recipe to enjoy garlic in its most basic form: Cut off the top, drizzle with olive oil, wrap in tin foil, and roast at 400 degrees until the cloves (only 4 calories apiece!) are soft and spreadable.
Onions
Americans consume about 20 pounds of onions per capita every year, and it's no wonder: You get a lot of flavor for your calories. A serving of onion has only 45 calories and can transform the taste and aroma of casseroles, sautés, salads and sandwiches -- and just about anything else.
Turnips
The humble turnip today is gaining popularity as an alternative root vegetable. Try blending some into your next batch of mashed potatoes, and you'll see why -- turnips have a sweet flavor and plenty of vitamin C.
Sunchokes
These look like small, knobbly potatoes but crunchier, sweeter and do have a slight taste of artichoke. They practically contain no starch, but plenty of inulin (not insulin), which becomes fructose when spuds are stored in the ground or refrigerated. The humble sunchoke is considered gourmet fare by many. Raw, it's an excellent substitute for water chestnuts in hot and spicy stir fries, or cooked in cream soups, broiled with sweet potatoes, or simply scrubbed and baked.
Shallots
The shallot is a relative of the onion, and tastes a bit like an onion, but has a sweeter, milder, yet richer and more complex flavor. Shallots are extensively cultivated for use in fresh cooking, in addition to being pickled, and contain more flavonoids and phenols than other members of the onion family.
Radishes
The radish is an edible root vegetable are grown and consumed throughout the world. Radishes have numerous varieties, varying in size, color and duration of required cultivation time. They are a good source of vitamin B6, riboflavin, magnesium, copper and calcium. One cup of sliced red radish bulbs provides approximately 20 calories. Try Mile High Organics sweet watermelon radishes!
Carrots are best known for being rich in beta carotene, a compound that may reduce heart disease and certain types of cancer, and Vitamin A, which bolsters vision, bone growth and tooth development. Originally, wild carrot varieties ranged in color from white to purple. Today, we still enjoy a variety of carrots, although orange carrots are most common.
Potatoes
The average American eats 126 pounds of potatoes per year, and while Super Size fries may have a lousy nutritional reputation, don't blame the spud itself: fresh potatoes have more potassium than bananas, spinach or broccoli and are full of fiber and Vitamin C. There are as many ways to prepare potatoes as there are pots to cook them in, and they're so cost effective there's no reason you can't experiment with all of them.
Sweet Potatoes
One medium sweet potato has 1,096 mg of vitamin A (in the form of beta carotene) and 103 calories – just don't forget to eat the skin too! Eat sweet potatoes baked, or try adding them to your favorite soup, stew or stir fry recipe.
Beets
One of the best things about beets is that they're high in folic acids, which protect against birth defects.
Fresh beets offer more than just crunch and a variety of colors -- the greens attached to the beets are also tasty, and can be sautéed with garlic and some olive oil and be eaten just like spinach, or used in soups to provide some extra texture and nutrition.
Garlic
It has been suggested that garlic can help support overall wellness and cancer prevention, in addition to lowering cholesterol. You don't need a recipe to enjoy garlic in its most basic form: Cut off the top, drizzle with olive oil, wrap in tin foil, and roast at 400 degrees until the cloves (only 4 calories apiece!) are soft and spreadable.
Onions
Americans consume about 20 pounds of onions per capita every year, and it's no wonder: You get a lot of flavor for your calories. A serving of onion has only 45 calories and can transform the taste and aroma of casseroles, sautés, salads and sandwiches -- and just about anything else.
Turnips
The humble turnip today is gaining popularity as an alternative root vegetable. Try blending some into your next batch of mashed potatoes, and you'll see why -- turnips have a sweet flavor and plenty of vitamin C.
Sunchokes
These look like small, knobbly potatoes but crunchier, sweeter and do have a slight taste of artichoke. They practically contain no starch, but plenty of inulin (not insulin), which becomes fructose when spuds are stored in the ground or refrigerated. The humble sunchoke is considered gourmet fare by many. Raw, it's an excellent substitute for water chestnuts in hot and spicy stir fries, or cooked in cream soups, broiled with sweet potatoes, or simply scrubbed and baked.
Shallots
The shallot is a relative of the onion, and tastes a bit like an onion, but has a sweeter, milder, yet richer and more complex flavor. Shallots are extensively cultivated for use in fresh cooking, in addition to being pickled, and contain more flavonoids and phenols than other members of the onion family.
Radishes
The radish is an edible root vegetable are grown and consumed throughout the world. Radishes have numerous varieties, varying in size, color and duration of required cultivation time. They are a good source of vitamin B6, riboflavin, magnesium, copper and calcium. One cup of sliced red radish bulbs provides approximately 20 calories. Try Mile High Organics sweet watermelon radishes!
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