We’re in the homestretch! Spring is on the horizon. You can feel it in the air. Birds are returning to the trees. Sunlight lasts longer each day. Ayurveda understands the essentials of staying healthy during seasonal transitions. This time of year, winter’s energy (Vata) is still exerting some force, while spring’s energy (Kapha) is growing in dominance.
Although it is always important to stay the course of eating seasonal foods, the transition makes this task a challenge. Fresh spring veggies, such as arugula, kale, peas and Swiss chard are just being put into the ground. From a locavore’s perspective, the “pickin’s” are getting slim.
But wait a minute. Shouldn’t this be the ideal time to experiment with root vegetables? If stored correctly, local farmers still have them to sell. Root vegetables provide the vitamins, minerals, energy and earthiness your body needs to stay in alignment during this seasonal transition. And we aren’t just talking about the obvious choices here—like carrots, potatoes and garlic—but also the ones that scarcely see the light of day in most kitchens. Parsnips. Turnips. Beets. Yum!
You don’t have to dig very deep to understand why this veggie group is so beneficial. Growing underground, they absorb loads of key nutrients from the soil. From an Ayurvedic perspective, this brings the added benefit of helping to “ground” Vata’s flighty and frenetic energy.
As an excellent source of slow-burning carbohydrates and soluble fiber, root vegetables have a stabilizing impact on the body. They help regulate blood sugar and digestion. You feel comfortably satiated long after finishing your meal. And a high-fiber diet is has been a proven contributor to keeping you “regular.”
Among many other nutrients, root vegetables are rich in antioxidants (like beta carotene and vitamins A, C and E), essential B vitamins (like thiamine, folate, B-6), potassium, manganese, iron, calcium, magnesium and zinc. On top of that, each root has its own “star quality.” In short, root vegetables are the real deal. They have broad-spectrum disease-fighting properties, and they boost immunity and energy.
Did we forget to mention that root vegetables are relatively inexpensive and insanely versatile? Bonus!
Now that you’re sold, it’s time to stock-up on fresh, local and organic roots. These are some of our favorites:
If your root vegetables have just started to sprout, you can still eat them. They don’t go bad right away.
There is a big trade-off in buying root vegetables that have a long shelf life. If you are buying them from a grocery store, they have likely been chemically treated or coated to stop them from sprouting. Those chemicals and coatings are generally an unwelcome and unhealthy addition to your dish.
Sweet Potatoes
Sweet potatoes primarily come in two varieties. Dark-skinned potatoes (bright orange flesh) are the sweetest and most common. Light-skinned varieties (yellow flesh) are a bit dryer. As nutritional heavyweights, sweet potatoes are the perfect side or add-on to any number of savory dishes. When selecting, choose very firm potatoes free-of dark spots that can be indicative of mold.
Yams
Although “sweet potato” and “yam” are used interchangeably in many grocery stores, they are two entirely different vegetables. Yams are an excellent source of vitamin C, as well as potassium and magnesium. They are known to be very fibrous and not especially high in sugar. Being a phyto-progesterone, yams are utilized in Ayurveda as rejuvenative food. True African yams are almost never stocked in grocery stores. An international market is the best place to find these.
Parsnips
Earthy. Sweet. Delicious to eat. With more fiber than potatoes and more vitamins and potassium than carrots, parsnips are a “must add” to any soup, stew or medley. When shopping, choose small to medium sized parsnips that are very firm and free of brown spots. (Larger ones can be too fibrous.)
Turnips
Looks can be deceiving. The humble turnip is often a game changer. This pungent and peppery root enhances the flavor profile of anything it’s added to. And, if you can find them this time of year, their leafy greens have an added peppery kick to them. Chopped finely, they are an addition for any savory dish.
Beets
Beets have a complex flavor profile. They are earthy, rich and sweet. They bring loads of nutrients and a lot of color to a meal. Beets also have an affinity to the liver and gallbladder. They are known to thin bile and improve digestion. They have also been shown to provide antioxidant, anti-inflammatory and detoxification support. When selecting beets, look for fresh stalks and feel for firm roots.
Rutabaga
Outside of America, the rutabaga goes by many names, including: swede, Swedish turnip, yellow turnip and Russian turnip. This vegetable was the result of an experiment that crossed a cabbage and a turnip. The rutabaga might be cruder in appearance than the turnip (Goodness!), but it packs a slightly sweeter punch and is just as versatile. Look for small rutabagas with smooth skin.
Carrots
Who doesn’t love carrots? They work in just about anything, delivering a hint of sweetness, a burst of color and valuable doses of vitamin A and beta carotene. Like all root vegetables, carrots grow in the soil. It is estimated that conventional (non-organic) carrot crops are exposed to 42 pesticides, so—as with all root vegetables—buying from an organic farm is critical. Look for deep orange and red coloring, and be sure to store in your high-humidity refrigerator drawer—away from fruits.
Potatoes
As the ultimate comfort food and an all-time favorite, regular ol’ potatoes come in dozens of varieties. Again, it is important to buy organic as the list of pesticides applied to conventional potato crops is alarming. Feel your way through the selection process, choosing firm potatoes free of soft, dark or green spots.
The above list is by no means complete. There are many other root vegetables from which to choose. Stock up, stay tuned and get ready to experiment. Watch Ayureka’s blogs for inspiration on different root vegetable preparation methods.
Are you a root vegetable enthusiast? Share a little bit about your favorites.
