Vegetable of the Month: Root Vegetables

Root vegetables are a commonly neglected bunch, but have recently taken some spotlight with increased emergence of international cuisine. Each root has its own unique taste and nutritional value, so be daring and expand your taste buds! January’s feature includes: Yucca root, Taro root, and Water chestnut.

Yucca Root

Yucca (also known as manioc or cassava), is a white, starchy tropical vegetable that widely grown and consumed as a dietary staple usually eaten boiled, steamed, and in flour form as thickeners or additional ingredients for noodles, cakes, and pastries.

The white interior of yucca is firmer than potatoes and has high starch content. Fresh yucca has thick, dark brown skin that resembles a tree's bark. Fresh yucca is available year round. Look for firm blemish free tubers. Store whole yucca as you would potatoes, in a cool, dark, dry place for up to one week. Peeled yucca covered with water and refrigerated or wrapped tightly and frozen for several months.

Yucca can easily be substituted for potatoes in soups and stews and it contains a high amount of vitamin C and carbohydrates. It is also a good source of dietary fiber and contains approximately 120 calories per 1 cup serving.

Taro Root

The taro root, as with other tubers is recognized by other names. This tuber is also known as dasheen, eddo and kalo in many areas of the world including West Africa, Asia, Central America, South America and the Caribbean and Polynesian islands. Taro root is a starchy vegetable that is commonly used in place of a potato. Its hairy outer coating on its surface is similar to a coconut. The hairy outer layer is always removed with caution since skin irritation can arise caused by the juices secreted by the taro root. 

These tubers take on a nut-like flavor when cooked. Frying, baking, roasting, boiling, or steaming them as an accompaniment to meat dishes are all common uses. Soups and stews are other dishes that taro root suits well.

Select tubers that are firm, hairy, with no wrinkling. Store the roots for up to one week in a cool and dry location, making sure that the roots do not dry out.

Water Chestnut

The water chestnut, resembles a chestnut in color and shape, is also known as the Chinese water caltrop. This tuber is commonly associated with Chinese cooking, but is finding its way into other ethnic meals.

Processed and canned water chestnuts widely found in most supermarkets. However, fresh water chestnuts, are more difficult to find, but are becoming more available.

If you find fresh water chestnuts, select those that are firm with no signs of wrinkling. These will need to be peeled prior to eating and cooking. Stored fresh tubers need to be wrapped tightly in a plastic bag for up to one week. Canned, unopened water chestnuts will store indefinitely. Once opened, canned tubers will keep up to one week in a bowl of water. Be sure to change the water daily for the ‘freshest’ product.

Recipe: Simple Yucca Simmer
Makes 4 servings, 1 serving: 1/2 cup 


Ingredients

2 lb Yucca Root (1/2 pound per person)
2Tbsp lemon juice
2 cloves garlic chopped
2 Tbsp chives
½ tsp salt
1/8 tsp ground black pepper

1. Rinse yucca well, peel and halve lengthwise. Remove fibrous core.
2. Combine lemon juice, garlic and fresh herbs in a large pot with enough water to cover yucca.
3. Bring to a boil and add salt. Lower heat and add cold water when necessary so as not to allow  water to reach another boil. Pierce with toothpick or fork.
4. When soft (not mushy) remove pieces and set aside. When all pieces are done, drain, sprinkle
    with pepper and serve hot.

Nutritional analysis per serving: Calories 373, Protein 4g, Fat 1g, Fiber 5g, Sodium 269 mg.