Root vegetables are in season, so get ready to enjoy! As I have said before, eating with the seasons not only delivers better taste but also more potent nutrients. Below is a list of the most common root vegetables with their benefits and a hearty stew recipe, enjoy!
Keep in mind that some people with endometriosis cannot tolerate root vegetables.
Onions:
Are high in fiber and vitamin C. Different onions have different flavors and include leeks, red/white/yellow onions, green onions, and scallions.
Sweet potatoes:
Are highly nutritious (especially in vitamin A) with a low glycemic index (GI), which means they don’t raise your blood sugar as fast as regular white potatoes. Sweet potatoes can be baked, roasted, boiled or mashed.
Turnips:
A good lower (GI) food to substitute for potatoes. They are high in fiber, potassium, manganese and vitamin C.
Ginger:
Ginger is a natural antiemetic, which means it helps reduce nausea. It is a great addition to soups and vegetables to add spice to your favorite recipes.
Beets:
Are a powerhouse of nutrients packed in a small package. Beets are high in fiber, nitrates, folate and manganese; they have been shown to help with blood flow. Beets can be roasted and added to a salad or you can use a food processor and make beet hummus.
Garlic:
Very close relative to the onions and both pair well with each other when sautéing. Garlic has been shown to improve blood pressure, triglycerides, cholesterol, and boost the immune system.
Radishes:
Another small but mighty vegetable. They are low carb, high fiber and have antifungal properties. They make a great addition to salads and other side dishes by adding a “crunch” texture.
Fennel:
Contains the compound anethole, which gives fennel its distinct flavor, aroma and a wide array of health benefits; including lowering blood sugar.
Carrots:
High in vitamin A, C and beta-carotene, which validate carrots’ reputation for being good for the eyes. Carrots offer unique and different nutrients when consumed raw or cooked, so enjoy them both ways. Save the stems for a pesto!
Celery Root:
Another good low GI substitute for potatoes in recipes, due to its high fiber content. Celery root offers a nutty flavor and is high in vitamin C and K, and phosphorus.
Turmeric:
Has a long list of benefits, but the key to unlocking its powerful nutrients is cooking it with oil and black pepper, both aid in the digestion and absorption of this powerful food.
Rutabagas:
Are also a good source of fiber, which can help support your digestive health and lower blood pressure and cholesterol levels.
Roasted Root Vegetables Stew
(adapted from https://www.asaucykitchen.com/roasted-root-vegetable-stew/)
Roasted Vegetables
- 2-3 pounds root vegetables (use a combination of the above) peeled/ dice into even 1” pieces
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon cayenne
Stew
- 2 medium red onions, diced
- 4 large cloves garlic, minced
- 1 tablespoon tomato paste
- 1 teaspoon red chili flakes
- 2 15 oz cans crushed or chopped tomatoes (fire-roasted if you can get it)
- 1 15 oz can butter beans, drained and rinsed
- 2 cups kale, chopped into bite sized pieces
- 2 tablespoons grated parmesan
- 1 teaspoon salt
- 2 teaspoons dried oregano
Instructions
- Preheat the oven to 425°F.
- Add vegetables to a large baking dish or casserole pan. Drizzle olive oil over and sprinkle the salt, pepper and cayenne over the top and mix everything together until the veggies are well coated in both oil and spice. Place in the middle of the oven and roast for 30-35 minutes until the edges are crispy and veg is fork tender.
- Warm 1 tablespoon olive oil in a large pot over a medium heat. Add the onion and cook, stirring every so often for 5-7 minutes to soften the onion.
- Add the garlic, tomato paste and red chili flakes to the onion mixture and cook another minute.
- Stir in the canned tomatoes and parmesan. Bring the mixture to a simmer and let cook while the vegetables are roasting or for at least 15 minutes.
- Add the kale and beans to the tomatoes and let cook about 5 minutes until the kale is softened and the beans warmed through.
- Add the roasted veggies into pot along with the oregano and stir into the tomatoes, coated everything well in sauce.
- Taste and season with salt and pepper as needed and enjoy.
- Stubbins, R. (2021). Eat Good . . . . Feel Better [PDF document]. Retrieved from R. Stubbins, personal communication, October 1, 2021.
- Nevins, S. (2020, December). Roasted Root Vegetable Stew. A Saucy Kitchen. https://www.asaucykitchen.com/roasted-root-vegetable-stew/
- Nevins, S. (2020). Roasted Root Vegetable Stew 730×1071 [Photograph]. A Saucy Kitchen. https://www.asaucykitchen.com/roasted-root-vegetable-stew/