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.

Beef Stew with Carrots and Potatoes

The recipe below is a classic French beef stew, otherwise known as Beef Bourguignon with a healthy twist to it. When the meat is seared in olive oil first, then slowly braised with garlic and onions in a wine-based broth.  After a few hours in the oven, the meat becomes tender and enveloped in a rich, deeply flavored sauce.It does take some time to make (about an hour of active cooking), but I promise you it is well worth the effort. Aside from being delicious, it’s a one healthy pot meal that feeds a whole family.

The most important thing is to start with the right cut of meat. You want to buy chuck roast that is well-marbled. Stay away from meat generically packaged as "stew meat". I can guarantee you it will not get tender; no matter how long you cook it.

Ingredients:

·         3 pounds boneless beef chuck (well-marbled), cut into 1½-inch pieces

·         2 teaspoons salt

·         1 teaspoon freshly ground black pepper

·         3 tablespoons olive oil

·         2 medium yellow onions, cut into 1-inch chunks

·         7 cloves garlic, peeled and smashed

·         2 tablespoons balsamic vinegar

·         1½ tablespoons tomato paste

·         ¼ cup all-purpose flour

·         2 cups dry red wine, such as Burgundy or Pinot Noir

·         2 cups beef broth (I like the Pacific organic brand)

·         2 cups water

·         1 bay leaf

·         ½ teaspoon dried thyme

·         1½ teaspoons sugar

·         4 large carrots, peeled and cut into one-inch chunks on a diagonal

·         1 pound small baby yukons potatoes, cut in half

·         Fresh chopped parsley (optional for garnish)

Directions:

1. Preheat oven to 325°F with rack in middle.

2. Pat beef dry and season salt and pepper. In a large heavy pot, heat 1 tablespoon olive oil over medium-high heat until hot and shimmering. Brown meat in 3 batches, turning with tongs, about 5-8 minutes per batch, adding one tablespoon more oil for each batch. (To sear meat properly, do not crowd the pan and let meat develop brown crust before turning with tongs.) Transfer meat to a large plate and set aside.

3. Add onions, garlic and balsamic vinegar; cook, stirring with a wooden spoon to scrape brown bits from bottom of pan, about 5 minutes. Add tomato paste and cook a few minutes more.

4. Add beef with juices back to pan and sprinkle with flour; stir with wooden spoon until flour is dissolved, 1-2 minutes. Add wine, beef broth, water, bay leaf, thyme, and sugar; stir with wooden spoon to loosen any brown bits from bottom of pan and bring to a boil. Cover pot with lid, transfer to preheated oven and braise for 2 hours. 

5. Remove pot from oven and add carrots and potatoes. Cover and place back in oven for 50-60 minutes more, or until vegetables are cooked and meat is very tender. Taste and adjust seasoning if necessary (freshly ground black pepper and a pinch of sugar go a long way). Garnish with fresh parsley if desired.

On a cold night, we look for soul-satisfying comfort food, choose this healthy recipe and let me know how it turns out. Enjoy!