Root Vegetable Primer: An Underground Guide

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• Asian Turnip
• Beet
• Burdock
• Carrot
• Celeriac or Celery Root
• Daikon
• Parsnip
• Potato
• Radish
• Rutabaga
• Salsify
• Sunchokes
• Sweet Potato
• Turnip
• Yam



• Cooking Tips and Recipes

From the exotic black radish to the sweet red beet, root vegetables are warming, rich in flavor and economical. They are incredibly versatile and especially good from October to March when our bodies crave hearty fare.

In general, root vegetables are low in calories, with about 10 to 60 per half-cup serving, and virtually no fat. Depending on the vegetable — and whether it has an edible peel — they are fair to moderate sources of fiber, generally with 1 to 2.5 grams per half-cup serving. Some root vegetables also provide vitamin C, potassium, folate and iron. The deeper the root vegetable's color, the more it contains antioxidant-loaded phytonutrients. Deep-orange carrots are well known for their beta carotene (which forms vitamin A); ruby red beets deliver phytochemicals good for liver health and purple potatoes are loaded with anthocyanins, pigments that act as antioxidants.

Chinese and Japanese turnips look like over-sized carrots. They range in size from 8 to 14 inches long and 2 to 3 inches wide, and have a grayish white color. The white turnip is a staple in Chinese, Japanese and Korean cooking. Choose a turnip that is short with a firm, smooth surface. Peel before cooking, as the skin can be bitter and tough.

Beets are notable for their sweetness — they have the highest sugar content of any vegetable, but they are very low in calories. Fresh beets have twice the folate (folic acid) and potassium and have a distinctive flavor and a crisp texture not found in canned beets. Fresh beets also supply a nutritional bonus — their green tops are an excellent source of beta-carotene and a good source of calcium. Choose firm globe-shaped roots, with deep red flesh and green leaves that have either green or red veins. You may also try less common varieties that have golden or white flesh. Beets are good roasted, steamed, braised, in soups and salads, and are great pickled.
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Burdock is a carrot-like root vegetable with brown skin and white flesh that darkens quickly when cut. Its flavor is described as a cross between celery and artichoke, earthy and mildly sweet. Cooking removes any lingering bitterness. Look for firm roots and scrub well to remove dirt. Refrigerate in the vegetable compartment for three to four days. Since many nutrients are in the skin, don't peel before using. You can use in broths or in stir-fries. Burdock has also traditionally been used as a health-supportive herb.
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Carrots should be firm, smooth skinned, without cracks or small rootlets. Literally loaded with good nutrition, one 8 oz. glass of carrot juice contains about 20,000 mg (45,000 IU). of vitamin A. They will keep for weeks in the refrigerator. Look for red or purple colored varieties, which are packed with anthocyanins.
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Celeriac, also called turnip rooted celery or knob celery, is grown for its globular root which has a celery-like flavor. It is usually about 4 inches in diameter at maturity with a light brown, bulb-type root. The root must be peeled before use. Celeriac is usually eaten cooked rather than raw, and marries well with potatoes and carrots. It can be used in soups, stews or purées.
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Daikon is a variety of radish also known as Japanese radish, Chinese radish or Satsuma radish. They are white with a milder flavor than the small red radish, and can grow up to 3 feet long, although they are usually harvested at 1 to 5 pounds. Daikon can be eaten raw in salad, pickled, or in stir-fries, soups and stews. They have a pleasant, sweet and zesty flavor with a mild bite.
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This vegetable resembles a top-heavy, ivory-colored carrot, but it has a mild celery-like fragrance and a sweet, nutty flavor. Unlike carrots, parsnips contain no beta-carotene but they are a good source of vitamin C and folate. Look for well-shaped, small, firm roots. Large, older parsnips require more peeling and have a woody core. They are one of the most versatile for cooking and add complexity to stews, soups and mashed potatoes. They also make excellent "chips".
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Technically a tuber, potatoes are in the same family as tomatoes and peppers. Only a few other foods are as nutritious, delicious and versatile as the potato. Not only does a potato give you an energizing supply of carbohydrates, but it also provides important vitamins and minerals, including potassium, niacin, vitamins B6 and C, and manganese. For a substantial helping of fiber, eat potatoes with the skin. Will keep well in a cool dry place for a number of months. Green potatoes and potato sprouts are high in the alkaloid solanine, which can be toxic if eaten in large quantities. Green potatoes should not be eaten and sprouts on any potatoes should be removed before cooking.

Radishes have a distinctive flavor range: from the juicy crispness of the familiar red radish to the sharp bite of the turnip-shaped black radish to the delicate sweetness of the white icicles. They are an excellent source of Vitamin C and very low in calories. A member of the cabbage family, radishes contain the health-supportive phytochemical indoles. Radishes will not keep as well with their tops left on, so remove the tops before storing. They will keep for up to two weeks in the refrigerator.
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A member of the cabbage family, rutabagas resemble large turnips. A cruciferous vegetable, they contain good amounts of Vitamins A and excellent amounts of vitamin C. Typically 3 to 5 inches in diameter, rutabagas have a thin, pale yellow skin and a slightly sweet, firm flesh of the same color. Choose those that are smooth, firm and heavy for their size. Rutabagas can be refrigerated in a plastic bag for up to 2 weeks. Rutabagas should be thickly peeled.
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A long firm tapered root with black or white skin. Unlike other root vegetables, salsify has a delicate flavor, described as a cross between asparagus and artichoke hearts. Salsify is a good source of fiber and potassium. Peel and trim before cooking.
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The sunchoke is actually a tuber, or underground stem, that resembles a small nubby potato or a piece of gingerroot. They are a variety of sunflower. It has a sweet, almost nutty taste and a crisp texture that is quite distinctive. Sunchokes contain the prebiotic, inulin, which provides food for the good intestinal bacteria. Look for clean, firm tubers with unblemished skin, which may be glossy and tan or a matte brown. They should not show a greenish tinge or any sign of sprouting or mold. Scrub instead of peel to retain the most nutrients.
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The potato and sweet potato may share a name, but the two are unrelated botanically. Potatoes are tubers and sweet potatoes are roots. They do share good nutrition. One medium sweet potato is an excellent source of the antioxidant vitamin A. (The darker the color the higher the vitamin A content.)

There are two basic types of sweet potato: Moist (orange-fleshed) and dry (yellow-fleshed). The moist-fleshed potatoes are often called "yams," Look for firm, not too large sweet potatoes that are tapered at both ends. Skin should be smooth without brown spots. Sweet potatoes should not be stored in the refrigerator, but in dry, dark conditions around 55°F.
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Turnips can be cultivated for the roots as well as for the greens, which are rich in vitamins and minerals. Turnips come in an astonishing range of shapes and sizes, depending on the age and variety. The flesh can be white or yellow, but most commercial turnips have white flesh. Turnips keep well. Cut off turnip greens and bag them separately for storage (they keep for just a few days). Place the roots in plastic bags and store them in the refrigerator crisper; they will keep for about a week. Larger turnips should be peeled before cooking.
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The true yam (botanical family Dioscoreaceae) is a large (up to 100 pounds) root vegetable grown in Africa and Asia and rarely seen in the western world. However, common usage has made the term "yams" acceptable when referring to the moist-fleshed sweet potato.
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