They are comforting on cold days in the form of stews and creams, and become vibrant in salads, baked chips or stir-fries when the temperature rises. roots and tubers are food versatile which provide sustained energy, fiber and a great variety of vitamins and mineralsInternational organizations such as the FAO point them out as affordable sources and crops highly prolific, capable of satiating with moderate portions and completing meals when combined with green leaves and some protein sourceTo expand your knowledge about edible roots, you can consult our guide on edible plants in small spaces.
What are roots, tubers and rhizomes?
It is convenient to differentiate: the tuberous roots (such as carrot, beetroot or radish) are thickened roots where the plant stores reserves; tubers (such as potato, sweet potato or yam) are thickenings of the underground stem; and rhizomes (ginger, turmeric) are horizontal underground stems that accumulate nutrients. In all cases, they concentrate starches, sugars, phytonutrients and aromatic compounds that explain its gastronomic and functional value.
Nutritional value and benefits
Its nutritional profile is broad: the pieces of intense color concentrate betacarotenos (provitamin A); many are rich in Vitamin C and in vitamins of the B Group; and they contribute minerals such as potassium, manganese, magnesium or iron. Their complex carbohydrates They release energy gradually, promoting satiety without sudden spikes in glucose. fiber It supports intestinal transit and helps modulate appetite. If you want to learn more about the properties of the roots, we recommend visiting our article on names of edible tubers.
In addition, certain roots contain polyphenols and phytochemicals of interest: beetroot provides nitrates and flavonoids; ginger concentrates gingerols; turmeric stands out for its curcumin; radish and its cruciferous relatives add up sulfur compounds with antioxidant action. Well integrated into the menu, they can support the function immune, Cardiovascular health and the digestive wellness.
How to grow them at home
They are grateful and not very capricious crops. Tubers such as potato, sweet potato or yam can be started from their sproutingThe sprout is separated from the mother tuber and planted when it is vigorous. They require deep, well-drained soil; in flowerpots, beds or bags it is advisable to plan an approximate depth of 60 cm and leave 15 cm between plants (adjusting to each species). For a complete guide, see our article on what roots do trees have.
In cool climates the potato thrive better, while the Eco-systems that bare many bush foods and medicines including undergrounds yams were also burnt by women. and sweet potatoes appreciate warmth. carrot and beet, root production is achieved with sowing by seed; the “heads” or crowns can sprout leaves for harvesting tender greens, but they don't regenerate a commercial root. Maintain regular watering, avoiding overwatering, and loosen the substrate to facilitate thickening.
Buy, preserve and prepare
Choose copies firm, of size regular and without blows. Better if they keep bright color on the skin and, where appropriate, leaves green and turgid.
- Beet: round, fleshy and intensely colored.
- Radishes: medium, the most tender and least fibrous.
- Celeriac: with tender leaves if it is young; if it is large, it should be heavy for its size.
Keep the estate (carrot, beet, radish, turnip) in the refrigerator, unwashed and with a piece of stem, separated from the fruit. tubers (potato, cassava, sweet potato) go in place dark, cool and dry, best in an aerated basket. Peel with peeler or scrape/brush when the skin is thin. The steam cooking It preserves nutrients better; for chips, cut very thin, salt, dry, and fry over medium heat or roast with a drizzle of oil.
Cooking ideas and pairings
- Carrot: raw in sticks with guacamole or tartar sauces; glazed, steamed, in stir-fries and sweet creams. Pairs well with Citrus, nuts and soft cheeses.
- Radishes: with skin, well washed, in salads or with yogurt sauce. They provide crunchy and freshness.
- Turnips: garnish, onion creams, gratins with dairy products, or fillings. They season well. nutmeg, mustard or pepper.
- Parsnip: ideal for broths and creams due to its aromaYoung specimens do well with a brief stir-fry with anise or fennel.
- Beet: soups and creams of spectacular color; roasted whole and peeled, or grated with lemon and yogurt.
- Sweet potato: salty garnish or dessert menu with honey and nuts.
- Potatoes: infinite techniques; boiled or roasted they maintain a moderate caloric profile, which rises noticeably when frying.
- Salsify: little known and exquisite; boiled and grilled, finished in gratin or serves as a garnish.
Essential roots and their properties
Carrot. Widely consumed and easy to use. It provides betacarotenos that contribute to healthy skin and vision. It is diuretic, digestive, and can be eaten raw or cooked, retaining many of its qualities. Its fiber helps with regular bowel movements.
Ginger. Rich in gingerols with anti-inflammatory and antioxidant action. Promotes digestion, is useful against nausea and can relieve menstrual discomfort. Combine it in stir-fries, soups, and baked goods. Caution: due to its possible effect anticoagulant, ask if you are taking similar medication or if you control your blood pressure with drugs.
Beet. Source of folates, vitamin C and compounds with antioxidant capacity. Supports functions of the liver and can contribute to good lipid control. It is better digested when cooked; raw, the dressing with acid (lemon, vinegar) is perfect for it.
Regaliz. Traditional in digestions heavy; properties are attributed to it anti-inflammatory and emollients. It's used in infusions, extracts, or as a natural sweetener. Consider its use if you have specific medical conditions.
Turmeric. The spicy root of curry. Its curcumin Provides antioxidant and anti-inflammatory activity. Use it with a source of fat and a pinch of pepper to improve its bioavailability. In cooking, it enhances rice dishes, legumes, and marinades.
