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Taking roots.

Parsnips, turnips, and rutabagas are the foods that filled many of our European ancestors' soup pots. Long thought of as peasant fare, these root vegetables are actually excellent sources of fiber and low-calorie energy. Beneath their rough exteriors, they harbor a wealth of rich and earthy flavors that adapt well for heart-healthy, low-salt, low-fat cooking.

* Rutabagas, also called Swede turnips, belong to the cruciferous vegetable family that is thought to have cancer-preventing properties. Rutabagas are a good source of potassium, vitamin A, and niacin.

* Turnips, also cruciferous vegetables, have edible greens as well as roots. The greens are rich in vitamins A and C, and in calcium. The roots are high in potassium.

* Carrots are an excellent source of beta-carotene (the parent compound of vitamin A), which also has cancer-preventing properties. A single medium carrot supplies more than the recommended daily amount of vitamin A. The fiber in carrots can help lower cholesterol levels in the blood.

* Parsnips, members of the carrot family, are high in potassium and contain some protein, iron, and calcium.

* Beets are rich in potassium. Their greens, which are high in vitamin A, are noted for their laxative effect.

* Radishes belong to the healthful cabbage family. They contain some potassium and iron, and are very low in calories.

Together, roots have given rise to many a classic--and heavy--country dish. But roots can be much lighter than their reputation indicates. You will relish the flavor of roots more if you leave out the salt when cooking and season instead with other spices. To keep cholesterol levels low, use minimal oil. Try the elegant parsnip in the Parsnip, Green Bean, and Turnip Saute; the earthy rutabaga in the unusual guise of Curried Rutabaga and Apple; and the Crunchy Marinated Carrots and Turnips, flavored with orange juice and Dijon mustard.

Herbed Jerusalem Artichokes

(Makes 12 servings)

1 1/2 pounds Jerusalem artichokes 2 tablespoons low-salt margarine 1/4 teaspoon basil leaves, crushed 1/8 teaspoon pepper 1 tablespoon chopped parsley

Scrub Jerusalem artichokes; cut into 1/4-inch slices.

In 2-quart saucepan over medium heat, in 1 inch boiling water, heat Jerusalem artichokes to boiling. Reduce heat to low. Cover; simmer 20 minutes or until Jerusalem artichokes are tender-crisp. Drain.

Add remaining ingredients; toss to combine. Heat through.

Per Serving (1/2 cup): Calories: 47 Protein: 0.8 gm Fat: 1.9 gm Sodium: 16 mg Cholesterol: 0 mg Carbohydrate: 6.7 gm

Clove Beets

(Makes 10 servings)

12 small beets with tops (about 2 pounds) 4 small onions, sliced and separated into rings 1 1/2 cups wine vinegar 2 teaspoons whole cloves

Trim beets, leaving 2 inches of tops and roots attached. Rinse beets under cold running water, being careful not to damage skins.

In 4-quart saucepan over medium heat, in 1 inch boiling water, heat whole beets to boiling. Reduce heat to low. Cover; simmer 30-60 minutes until beets are fork-tender (depending on maturity and size of beets0. Drain beets; cool. With sharp knife, remove skins and stems. Cut beets into 1/4-inch slices.

In medium bowl, combine beets with remaining ingredients. Cover; refrigerate until serving time, at least 2 days.

Per Serving (1/2 cup): Calories: 24 Protein: 0.7 gm Fat: 0.1 gm Sodium: 5 mg Cholesterol: 0 mg Carbohydrate: 5.3 gm

Parsnip, Green Bean, and

Turnip Saute

(Makes 4 servings)

2 cloves glaric, minced 1 onion, chopped 3 tablespoons vegetable oil 2 medium parsnips, peeled and sliced 1 cup green beans, chopped 3 turnips, peeled and sliced 1/4 cup water 1 teaspoon dried savory

Saute garlic and onion in oil until tender. Add parsnips, green beans, and turnips. Saute, stirring occasionally, anoter 5 minutes. Add water and savory; stir to prevent sticking. Cook an additional 15-20 minutes or until vegetables are tender. Season to taste with pepper. Serve hot.

Per Serving (3/4 cup): Calories: 130 Protein: 1.2 gm Fat: 10.4 gm Sodium: 24 mg Cholesterol: 0 mg Carbohydrate: 7.1 gm

Crunchy Marinated Carrots

and Turnips

(Makes 4 servings)

4 carrots, grated 1 large turnip, peeled and diced 1 tablespoon apple-cider vinegar 1 tablespoon vegetable oil 1 tablespoon orange juice 1 tablespoon Dijon mustard 1 teaspoon dried tarragon 1 teaspoon dried basil

In serving dish, mix together carrots and turnips. Stir together remaining ingredients and pour over vegetables. Cover and refrigerate for several hours before serving.

Per Serving (3/4 cup): Calories: 79 Protein: 1.0 gm Fat: 3.8 gm Sodium: 163 mg Cholesterol: trace Carbohydrate: 10.2 gm

Sweet and Sour Parsnips

(Makes 6 servings)

1 onion, chopped 2 cloves garlic, minced 2 tablespoons vegetable oil 1 green pepper, chopped 6 small parsnips, peeled and sliced 1 tablespoon low-salt soy sauce 1 (20-ounce) can pineapple chunks, with liquid 2 tablespoons apple-cider vinegar 2 tablespoons cornstarch 3 tablespoons water

In wok, saute onions and garlic in oil 5 minutes or until soft. Add green pepper and parsnips and cook, stirring, an additional 5 minutes. Add soy sauce, pineapple chunks with liquid, and vinegar and cook over medium-high heat until mixture boils. In small bowl, mix cornstarch with water and add slowly to parsnip mixture. Cook until thickened and bubbly.

Per Serving (3/4 cup): Calories: 145 Sodium: 165 mg Protein: 0.8 gm Cholesterol: trace Fat: 4.8 gm Carbohydrate: 23.5 gm

Root Vegetable Soup

(Makes 12 servings)

1 onion, chopped 3 cloves garlic, minced 4 ribs celery, chopped 1 zucchini, sliced 3 carrots, sliced 1 parsnip, peeled and sliced 1 rutabaga, peeled and chopped 1/2 pound green beans, chopped (about 2 cups) 1 turnip, peeled and diced 1 cup chopped beet greens 1 cup fresh or frozen corn kernels 1 bay leaf 6 cups vegetable or chicken broth (low-salt)

In large pot, saute onion, garlic, and celery in oil for about 8 minutes over medium heat or until soft. Add remaining ingredients, cover, and reduce heat. Simmer, stirring occasionally, 30-40 minutes or until all vegetables are tender. Remove bay leaf.

Per Serving (1 cup): Calories: 57 Sodium: 62 mg Protein: 2.7 gm Cholesterol: trace Fat: 1.2 gm Carbohydrate: 8.5 gm

Marmalade Beets

(Makes 4 servings)

5 small beets, 1-inch stems left on 3/4 cup orange marmalade 1 teaspoon apple-cider vinegar

In saucepan, cover beets with water and simmer over medium heat for 30 minutes or until beets can be pierced easily with fork. Cool beets and remove stems and skins. Slice thinly and return to saucepan. Add marmalade and vinegar and cook over low heat, stirring, until bubbly.

Per Serving (1/2 cup): Calories: 153 Sodium: 80 mg Protein: 2.1 gm Cholesterol: 0 mg Fat: 0.2 gm Carbohydrate: 35.8 gm
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes
Author:Blanchard, Nanette J.
Publication:Saturday Evening Post
Date:Jan 1, 1992
Words:1113
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