Fall is the perfect season to enjoy the sweet yet savory flavors of root vegetables. Packed with vitamins and nutrients, these tasty veggies perfectly accompany the transition of the steamy heat of summer into the mild chill of the autumn season. They serve as great comfort food, while supplying healthy vitamins and minerals to our bodies. Examples of these types of veggies include sweet potatoes, carrots, parsnips, beets, radishes, leeks and more.
Most of the vegetables in this food group are root or root-like structures. They grow underground absorb the nutrients in the soil to supply to the above ground vegetation. This biology is what makes them so full of nutrients and thus extremely beneficial for us to eat. While they contain antioxidants, vitamin A, calcium, and other minerals, it is important to include them as a part of a healthy balanced diet as they also are high in starches (hello potatoes!).
Our Milford Living staff shares some of their favorite root vegetable recipes for you to enjoy.
MARYJO’S CANDIED YAMS
Ingredients:
6 sweet potatoes
1 cup orange juice
3 tbsp. brown sugar
2 tbsp. white sugar
2 tsp. cinnamon
1 tbsp. butter
Slice potatoes and place in baking dish. Sprinkle sugars over potatoes, add cinnamon, add butter, and pour orange juice over the yams. Cover this dish with aluminum foil and bake @ 400 degrees for 45 minutes. Makes 4 servings.
SUSAN’S ROSEMARY ROASTED BEETS
4 fresh beets
3 fresh rosemary sprigs
Dash of sea salt
Olive oil spray
Trim ends of the beets. Peel if desired (I prefer the skin on). Cut the beets to desired size (smaller pieces will cook faster). Spray a glass baking dish with olive oil spray and place beet pieces into the dish. Strip two sprigs of fresh rosemary, chop, and drop needles over the beets. Add sea salt as desired. Spray with olive oil spray and stir. Bake for approximately 30-40 minutes. Garnish with a couple of cut up fresh sprigs of rosemary. Healthy, tasty, and easy! Makes 4 servings.
ANN’S OVERSTUFFED TWICE-BAKED POTATOES
5 large baking potatoes
1 tbsp. olive oil
1 1/2 tsp salt
1/2 tsp. ground pepper
8 slices cooked, chopped bacon
1 1/2 cups shredded sharp cheddar cheese
1 cup sour cream
½ cup milk
4 tbsp. butter
Optional: ¼ cup green onion, chives, jalapeno
Rub your potatoes with olive oil and bake at 350 F for about an hour. Or if you’re lazy like me, microwave all five for 15 minutes (about 3 minutes each). Make sure you use a fork to poke a few holes in them first, so they don’t explode (messy!) Meanwhile cook and prep your bacon. Cool spuds for about 10 minutes before peeling one potato (discard peel) and placing pulp in a mixing bowl. Cut the top quarter lengthwise off the remaining 4 potatoes and scoop the pulp out into the mixing bowl, making sure you leave about a ¼ inch layer.
To the pulp add salt, pepper, sour cream, butter, optional ingredients, bacon and cheese (reserve a bit of the last three for topping), and slowly mix with hand mixer. Add milk until you reach your desired consistency (not too runny). Scoop pulp back into potato shells and place on baking sheet. Top with remaining cheese, bacon, and options.
Bake for 15 minutes at 350. Make 4 servings.
SUZANNE’S IN-A-JIFFY CARROT CAKE
1½ cups sifted flour
¾ cup granulated sugar
¾ cup brown sugar
¼ tsp. salt
¼ tsp. cinnamon
2 tsp. baking powder
Dash of nutmeg
¾ cup of milk
1 tsp. vanilla
¼ cup of butter
2 eggs well beaten
3 cups grated carrots (5 peeled carrots)
Sift all dry ingredients together. Combine remaining ingredients and add to the dry mix. Beat with a mixer for two minutes or with a whisk for 4 minutes. Pour all ingredients into a greased 8 x 8 x 2 cake pan. Bake at 350 F for 35 minutes. Cool pan for 15 minutes. Turn out onto serving plate and sprinkle with powdered sugar. (Double up ingredients for a double delish cake!)
