Edible roots and tubers: properties and how to cook them

Consumption of roots and tuberspresent since ancient times in most cultures, seems to be linked to a Basic food, little varied and enough.

However, from their simplicity, these underground vegetables (essential for human sustenance in times of scarcity) provide dishes full of flavor and color, modern and light, which They ensure the body a good supply of energy.

By developing underground and acting as an energy reserve for the plantthe tubers result rich in carbohydrates simple and complex (starches and sugars), vitamins (especially C and group B) and minerals.

When consumed, they provide a concentrated, dense and invigorating energy, long lasting, which does not mean that they are difficult to digest. On the contrary: they are light and easy to assimilate.

To the nutritional qualities of the roots we must add their ease of conservation: once harvested, they keep longer than most vegetables, although they are always it is advisable to consume them as fresh as possible to make the most of its nutrients.

The list of roots that are used in the kitchen is very long: carrot, turnip, parsnip, beetroot, kohlrabi, celeriac, radish, turnip, sweet potato, potato, tiger nut, yam, cassava, Jerusalem artichoke, salsify, lotus root…

They all share energy richness -although not for that reason an excess of calories-, vitamin and mineral, as well as a good contribution of fiber that helps regulate intestinal transit.

Each one also has its particular properties, that provide very good reasons to include them in a healthy and balanced diet.

Properties of roots and tubers

roots and tubers are, above all, good sources of energy, but inside they also store abundant vitamins and minerals.

Carrot. It is an extraordinary source of antioxidant vitamins, especially beta-carotene, which the body transforms into vitamin A and which is responsible for its orange color. Unlike vitamin C, beta-carotene resists cooking well and, being fat-soluble, it is best used if the carrots are accompanied with some oil.Turnip. Rich in fiber, potassium and folic acid, it has many medicinal virtues. Fight constipation and purify. Cut into slices and covered with honey, it relieves coughs and stimulates the defenses.Parsnip. The sweet and aromatic parsnip provides folic acid, vitamin C, E and other B vitamins. It is laxative, diuretic, aperitif and relieves cough if cooked with honey. It should be eaten very tender.Potato. In addition to being a good source of complex sugars, it provides abundant minerals, especially selenium, potassium, fluoride, phosphorus, iron and magnesium, as well as B vitamins. Steamed and seasoned with olive oil, it is light and delicious.Beet. Its content in folic acid and vitamin C stands out. It also provides iron, but not as much as is believed. It is cleansing and a good help against cholesterol. It can be seasoned raw with oil and lemon, but it is more digestive when cooked.Radish. Its sulfur compounds and vitamin C give it antioxidant properties. Stimulates the appetite and helps purify.sweet potato. Like the carrot and as its orange color reveals, it is rich in beta-carotene. It provides B vitamins (especially folic acid) and vitamin C, as well as manganese, potassium and iron. Those with more orange flesh are sweeter and rich in beta-carotene. In the kitchen they can be prepared like potatoes, but they are more digestive.Yucca. Increasingly present in our markets, it is used in recipes such as potatoes: roasted, boiled, mashed or fried in the form of chips. It is a good source of energy, with small doses of vitamins and minerals. It should not be eaten raw, as it contains a toxin that is eliminated after cooking.celeriac. Rich in fiber, potassium and vitamin E, it also provides significant amounts of sodium, calcium, magnesium, iodine and fluoride. It is excellent grated raw together with carrots, apples, pineapples and walnuts.

How to cook roots and tubers

Carrots and radishes can be consumed raw in salad Also celeriac, beetroot and baby turnips, although it is not usually common.the radishes, well washed, they can be eaten with the skin, in a salad or mixeds with mayonnaise or a yogurt sauce. They are very refreshing and also decorative. They can be turned with a knife or cut into slices to give a touch to some attractive canapés.Grated, in sticks or slices, carrots go well with sauces for crudités: guacamole, aioli, tartar… Coconut and orange harmonize with its flavor; also cheese, raisins and parsley. They are glazed, steamed, their sweetness is used in creams, they intervene in sauces and stir-fries, and they look great in jams and cakes with almonds.Turnips can be served as a garnish, boiled with onion to obtain a scented and velvety cream, gratinated with cream and cheese, or stuffed. They are exquisite in vegetable stews garnished with peanuts. They ask for condiments like nutmeg, mustard, parsley and pepper. The accentuated flavor of the parsnip is ideal for broth, but the most tender specimens also enrich soups and creams, cakes and pancakes. Combine with carrot and potato, and its flavor is enhanced with aniseed, coriander, fennel or parsley.Beetroot provides spectacular soups, creams and sauces sweet taste. Combines with appleoh with creamy dairy. Boiled and grated, it is usually used in multicolored salads. It is very tasty mixed with yogurt or mayonnaise as a dressing for some beans. It can also be roasted in the oven, wrapped in aluminum foil.Sweet potatoes are good both as a garnish and in sweet recipes with honey or sugar and nuts. And the potatoes intervene in multitude of recipes: boiled, fried, stewed, stuffed, roasted, au gratin, in an omelette, salad… A special mention deserves the salsify, a little-known root except in very specific areas, such as Girona, where an autochthonous cuisine is prepared, of which it is a star product. They are boiled and braised, fried or grilled, or gratinated and used as a garnish or as a sauce.

Tips and tricks for cooking with roots and tubers

Choose the specimens well in their natural season and knowing how to handle them is essential to enjoy their flavor and their properties.

very firm. It is convenient to properly choose the best specimens of each variety. In general they must be firm, without spots and of regular size. The best beets They are the round and fleshy ones that have an intense color. radishes medium are the least fibrous.And the celeriac it is convenient to choose it with the tender and green leaves, especially if it is a young specimen; if it is a large bulb, you have to opt for the heaviest one.Conservation. The estate They can last a couple of weeks in the fridge. It is convenient to store them in a drawer, separated from the fruit, and they should not be washed before. The leaves are removed but a piece of the stem is left. tubersInstead, they are stored outside the fridge, in a dark, cool and dry place; in a wicker basket they will be able to breathe and the formation of mold is avoided.how to peel them. It is convenient to use a peeler, so that the discarded skin is very fine. They can also be scraped or brushed.Cooking. The roots sliced ​​and steamed better preserve their properties. Take them out of the basket immediately after cooking. For prepare chips slices or very thin strips are cut, salted, left to rest for a few minutes, dried with absorbent paper and fried over medium heat.