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Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
September 8, 1999

"Eat your vegetables--They're good for you!" What child or grown up has not heard this at least once in their lifetime? Many can recall hearing that statement at the dinner table as they figured out some creative way to avoid those unwanted objects--vegetables. Let's face it, root vegetables are not given the respect they deserve.

Beets, parsnips and rutabagas, however are available year round, contain vitamin C, are low in calories and offer dietary fiber. So that voice from your past was accurate--they are good for you. In addition to their ready availability, they offer nutrition and deserve your respect for their interesting flavors too. Keep reading and you'll learn to prepare easy dishes that will make beets, parsnips and rutabagas disappear from your table--and not under it, in pockets, or as Fido's often unwelcome treat.

Beautiful Beets
Beets are naturally sweet fresh or canned. They come in traditional red, but also are reddish-orange, bright crimson, gold and white. In selecting, choose firm rounded roots and be sure the greens are not wilted. To store, cut greens near the stem and store the two parts separately. Greens are delicate and will keep only a few days, while roots can be kept in the refrigerator for up to ten days. To prepare them, scrub roots well with a vegetable brush under cold running water then grate, chop, slice quarter or leave them whole. Beets can be steamed, baked or roasted and are easier to peel after they are cooked. If you don't want to stain your hands, wear disposable gloves when touching them. They make a nice colorful addition to salads and casseroles and canned beets substitute well for the fresh ones in most dishes.

Tips for Parsnips
Many of us never even heard of parsnips, even though they were a stable part of the Colonial diet. They are sometimes called "white carrots" because that's what they look like, but they wouldn't be as enjoyable eaten raw, since they are very fibrous. When selecting, look for smooth skin and a tapered form, approximately eight inches in length. Avoid withered or uneven colors. Store parsnips up to three or four weeks in the crisper of your refrigerator. Scrub them well under cold running water, peel, then trim both ends. Chop into even-sized pieces and cook by baking, steaming or stir-frying. You can cut them like "coins" and add to soups and stews, just like carrots. As a side dish, add cinnamon, nutmeg, and ginger to complement the nutty, sweet flavor.

Make Room for Rutabagas
Rutabagas, also known as Swedish cabbage are thought to be a cross between a turnip and wild cabbage. They are a member of the family of cruciferous vegetables- -cancer-fighting vegetables like broccoli, cabbage, and brussels sprouts. When you buy them, they'll be covered with wax and have a distinctive purple band. Smaller ones are the sweetest. A new product you will see soon in the supermarket is "Ruta- Bits," a very small variety that you don't have to peel and come unwaxed. Rutabagas will keep refrigerated for up to two weeks and they are prepared by washing well under running cold water; remove the wax and skin with a vegetable peeler. They can be eaten raw, but the flavor is somewhat strong. Try roasting, steaming, baking, braising, or microwaving to bring out the peppery flavor.

Microwave Your Roots to Save Time
Using your microwave is a quick, easy way to prepare root vegetables and maintain nutrition, yet shorten preparation time. The following is microwave time estimates for one pound of each vegetable in a microwave-safe dish:

• Whole beets, plus 1/4 cup of water, cook to tender in 10 minutes
• Parsnips cut in large chunks, plus 2 T. water will be tender in 5 minutes (stir halfway through the cooking time).
• Rutabagas cut into cubes, plus 3 T. water will be tender in 7 to 9 minutes (stir halfway through the cooking time)

4 medium Beets, Trimmed of Stems and Roots, Scrubbed
2 tsp. Olive Oil
1 1/2 tsp. Black Pepper
1/2 tsp. Salt
1 garlic Clove, Minced
1 tsp. Vinegar
Water

Preheat oven to 375° F. Spray a baking dish with vegetable oil cooking spray or add enough water to cover the pan's bottom, to prevent sticking. Stand beets in pan, leaving room between each. Bake until tender when pierced with tip of knife, about 1 to 1 1/2 hours. Let cool; remove skins, cut into wedges and place on serving plates. In a small bowl, combine olive oil, vinegar, garlic, pepper, and salt. Whisk until well mixed, then thin with water until it looks like syrup. Drizzle over beets. Serve warm or at room temperature.

1 T. Canola Oil
2 Sweet Onions, Chopped
1 T. Fresh or 1 tsp. Dried Thyme
Salt and Pepper to Taste
3 cups Cubed Parsnips (4 medium)
3 cups Cubed Rutabagas (3 small)
1 T. Prepared Horseradish
1 T. Red Wine Vinegar
1 tsp. Sugar

In a large skillet, heat oil over low heat. Add onion, thyme, salt, and pepper. Cook covered, stirring occasionally, until onion begins to brown, about 5 minutes. Remove lid and cook, stirring occasionally, about 15 minutes. (While this is cooking, start the parsnips and rutabagas boiling.) Add vinegar and sugar to onions, cook 2 minutes, stirring occasionally; set aside.

In a medium saucepan, cover parsnips and rutabagas with cold water and bring to a boil. Reduce heat to medium and cook until tender, about 20 minutes. Drain into colander. Return vegetables to pot and coarsely mash with hand masher. Add horseradish, 1/2 cup of milk, adding more if necessary to get desired consistency. Season with salt and pepper. Spoon caramelized onions over top. Note: You can substitute potatoes for either the parsnips or rutabagas in this recipe.

1 T. Olive Oil
1 small Onion, Chopped
3 small Rutabagas, Cubed
6 cups Chicken Broth
3 med. Granny Smith Apples, Peeled and Cubed
1 T. Fresh Grated or 1 tsp. Ground Ginger
Salt and White Pepper to Taste
1 cup Plain Yogurt (reserve 1/4 cup)

In a large saucepan, heat oil over medium heat. Add onion and cook, stirring occasionally, until it begins to brown, about 5 minutes. Add rutabagas and apples, stir and cook 2 minutes. Add ginger, salt, and pepper. Pour in broth and bring to a boil. Reduce heat to medium-low and cook, covered, until rutabagas are tender, about 30 minutes. Remove pan from heat. In a blender or food processor, puree until smooth, in batches if necessary. Return to pan, turn off heat. Whisk in 3/4 cup yogurt. Ladle soup into bowls and top with a spoonful of reserved yogurt.

Information for this article came, in part, from The American Instutute for Cancer Research Newsletter, Fall, 1999. For information about the Instiutute call them at: 1-800-843-8114.

Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

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Date Created 9/9/99
Last Revised 9/9/99