4 Ways to Cook Root Vegetables

Video by Jonathan Parrish

The sun is setting sooner, the nights are getting cooler, and some of our produce looks a little spookier. Don’t be spooked by fall produce, especially root vegetables. 

Generally, root vegetables are defined as an edible plant that grows underground. Potatoes, carrots, and onions are a few common examples.

Root vegetables are often underutilized. However, root vegetables provide a distinct set of nutrients and health benefits. They also add a boost of color and flavor to your plate that is often budget friendly.

Did you know?

Root vegetables:

• Contain antioxidants that can help fight inflammation.
• Provide many nutrients, including vitamin C, vitamin A, many B vitamins, vitamin K, vitamin E, calcium, iron, potassium, and manganese. 
• Are low in calories.

There are many ways to cook root vegetables.  Here are four of my favorites:

1. Roast them in the oven. Be sure to dice or chop them into similar sizes so that they cook evenly. 
2. Grill them for a hearty side dish. Make a quick vinaigrette dressing and add some fresh herbs for more nutrition and flavor.
3. Add them to soups, stews, and tasty winter salads. Most root vegetables are rich in fiber, which is good for your heart and will keep you feeling full.
4. Use them as leftovers! Root vegetables can be a great addition to another meal. Try using them in omelets for breakfast.

Root vegetables are great in the air fryer. If you have an air fryer, try our sweet and spicy sweet potato recipe:

Sweet and Spicy Sweet Potato Fries

Ingredients

2 large sweet potatoes

2 tbsp. olive oil

1 tsp. ground cinnamon

½ tsp. ground nutmeg

¼ tsp. cayenne pepper

¼ tsp. salt

Steps

1. Wash your hands with soap and water.
2. Scrub the sweet potatoes with a clean vegetable brush under running water.
3. Cut each sweet potato in half lengthwise and again crosswise so you have four pieces. Slice each piece again, into two or three thick slices to make the potato more manageable to cut.
4. Cut each slice into fries. Try to keep all the fries the same size so they will cook evenly.
5. Preheat the air fryer to 350ºF. While it is preheating, place the cut fries in a bowl and toss with olive oil. Sprinkle with the seasonings and toss to coat.
6. When the air fryer is preheated, add the fries to the basket and cook for 15 minutes.
7. Pull out the basket and use tongs to quickly turn the fries (so the ones that were on the bottom are now on the top).
8. Continue cooking for 10 to 12 more minutes or until the fries are thoroughly cooked and golden brown.

If you prefer carrots, check out our roasted carrots recipe.

Bottom line: Fall is a perfect time to celebrate root vegetables and fall produce. Take your fall cooking up a notch by adding more root vegetables to your meals. They are in season and usually less expensive, so it’s a win-win. 

For more helpful tips and healthy recipes like these, visit extension.msstate.edu and join our MSU Nutrition and Wellness Facebook group.