Consumption of roots and tuberspresent since ancient times in most cultures, seems to be linked to a basic food, little varied and coarse.

However, from their simplicity, these underground vegetables (indispensable for human sustenance in times of scarcity) provide dishes full of flavor and color, modern and light, that They ensure the body a good supply of energy.

By developing underground and acting as the plant’s energy reservethe tubers turn out rich in carbohydrates simple and complex (starches and sugars), vitamins (especially C and group B) and minerals.

When consumed, they provide a concentrated, dense and invigorating energy, long lastingwhich does not mean that they are difficult to digest. On the contrary: they are light and easy to assimilate.

To the nutritional qualities of the roots we must add their ease of conservation: once harvested, they keep longer than most vegetables, although they always It is advisable to consume them as fresh as possible. to make the most of its nutrients.

The list of roots that are used in cooking is very long: carrot, turnip, parsnip, beet, kohlrabi, celeriac, radish, turnip, sweet potato, potato, tiger nut, yam, cassava, tupinambo, salsify, lotus root…

They all share energy richness – although not an excess of calories-, vitamin and mineral, as well as a good contribution of Fiber that helps regulate intestinal transit.

Each one also has its particular properties, which provide very good reasons to include them in a healthy and balanced diet.

Properties of roots and tubers

Roots and tubers They are, above all, good sources of energy, but inside they also contain abundant vitamins and minerals.

• Carrot. It is an extraordinary source of antioxidant vitamins, especially beta-carotene, which the body transforms into vitamin A and which is responsible for its orange color. Unlike vitamin C, beta-carotene resists cooking well and, being fat-soluble, is best used if the carrots are accompanied with some oil.
• Turnip. Rich in fiber, potassium and folic acid, it has many medicinal virtues. Fights constipation and purifies. Cut into slices and covered with honey, it relieves cough and stimulates defenses.
• Parsnip. The sweet and aromatic parsnip provides folic acid, vitamin C, E and other B vitamins. It is a laxative, diuretic, appetizer and relieves cough if cooked with honey. It should be consumed very tender.
• Potato. In addition to being a good source of complex sugars, it provides abundant minerals, especially selenium, potassium, fluorine, phosphorus, iron and magnesium, as well as B vitamins. Steamed and dressed with olive oil, it is light and delicious.
• Beet. Its content of folic acid and vitamin C stands out. It also provides iron, but not as much as is believed. It is purifying and a good help against cholesterol. It can be seasoned raw with oil and lemon, but it is more digestive cooked.
• Radish. Its sulfur compounds and vitamin C give it antioxidant properties. Stimulates appetite and helps purify.
• Sweet Potato. Like carrots and as revealed by their orange color, they are rich in beta-carotene. It provides group B vitamins (especially folic acid) and vitamin C, as well as manganese, potassium and iron. Those with more orange flesh are sweeter and rich in beta-carotene. In the kitchen they can be prepared like potatoes, but they are more digestive.
• Yucca. Increasingly present in our markets, it is used in recipes like potatoes: roasted, boiled, mashed or fried in the form of chips. It is a good source of energy, with small doses of vitamins and minerals. It should not be eaten raw, as it contains a toxin that is eliminated after cooking.
• Celeriac. Rich in fiber, potassium and vitamin E, it also provides significant amounts of sodium, calcium, magnesium, iodine and fluoride. It is excellent grated raw along with carrots, apples, pineapple and walnuts.

How to cook roots and tubers

• Carrots and radishes can be consumed raw in salad. Also celeriac, beets and young turnips, although it is not usually common.
• The radishes, Well washed, they can be eaten with the skin, in a salad or mixeds with mayonnaise or a yogurt sauce. They are very refreshing and also decorative. They can be turned with a knife or cut into slices to give a touch to some attractive canapés.
• Grated, in sticks or slices, carrots combine well with sauces for crudités: guacamole, aioli, tartar… Coconut and orange harmonize with its flavor; also cheese, raisins and parsley. They are glazed, steamed, their sweetness is used in creams, they intervene in sauces and stir-fries, and they look great in jams and cakes with almond.
• Turnips can be served as a garnish, boiled with onion to obtain a fragrant and velvety cream, gratinated with cream and cheese, or stuffed. They are exquisite in vegetable stews seasoned with peanuts. They ask for condiments like nutmeg, mustard, parsley and pepper.
• The accentuated flavor of parsnip is ideal for brothbut the most tender specimens also enrich soups and creams, cakes and pancakes. Combine with the carrot and potato, and Its flavor is enhanced with anise, coriander, fennel or parsley.
• Beets provide spectacular soups, creams and sauces sweet flavor. Combines with appleOh with creamy dairy. Boiled and grated, it is usually used in multicolored salads. It is very delicious mixed with yogurt or mayonnaise as a dressing for beans. It can also be roasted in the oven, wrapped in aluminum foil.
• Sweet potatoes are good both as a garnish and in sweet recipes with honey or sugar and nuts.
• And the potatoes intervene in multitude of recipes: boiled, fried, stewed, stuffed, roasted, gratin, in omelette, salad…
• It deserves a separate mention the salsify, a little-known root except in very specific areas, such as Gerona, where a native cuisine is made of which it is a star product. They are boiled and braised, fried or grilled, or gratinized and used as a garnish or sauce.

Tips and tricks for cooking with roots and tubers

Choose the specimens well in their natural season and knowing how to handle them is essential to enjoy their flavor and properties.

• Very firm. It is advisable to properly choose the best specimens of each variety. In general they should be firm, without stains and of regular size.
  • The best beets They are round and fleshy ones that have an intense color.
  • The radishes medium are the least fibrous.
  • and the celeriac It is advisable to choose it with tender, green leaves, especially if it is a young specimen; If it is a large bulb, you should opt for the heaviest one.
• Conservation.
  • The roots They can last a couple of weeks in the refrigerator. It is best to store them in a drawer, separate from the fruit, and they should not be washed beforehand. The leaves are removed but a small piece of stem is left.
  • The tubersHowever, they are stored outside the refrigerator, in a dark, cool and dry place; In a wicker basket they will be able to breathe and the formation of mold is prevented.
• How to peel them. It is advisable to use a peeler, so that the discarded skin is very thin. They can also be scraped or brushed.
• Cooking. The roots cut and steamed They better preserve their properties. Take them out of the basket immediately after cooking. For prepare chips Cut very thin slices or strips, salt them, let them rest for a few minutes, dry them with absorbent paper and fry them over medium heat.