Among the highlights of fall produce are the abundance of root vegetables—such as potatoes, sweet potatoes, beets, and parsnips—that offer a wide range of nutritional benefits. Here are a few of the reasons to incorporate more of these autumnal assets into your meals.
Potatoes: Rich in vitamin C, potatoes also contain potassium and vitamin B6.1 Potassium supports the proper function of cells, tissues, and organs, including the heart and bones.2
Sweet potatoes: A good source of fiber, potassium, and vitamin B6, sweet potatoes also contain vitamin A, which supports vision and immune system function.1
Beets: Each beet provides an excellent source of folate,1 which the body uses to produce and maintain healthy cells.3
Parsnips: One half-cup of sliced parsnips provides a good source of fiber, vitamin C, and folate.1
Make the most of your root veggies
Store your root vegetables in the refrigerator or in a cool, dark environment. Be sure to scrub them clean under cold water before cooking. Here are some simple tips to help you make the most of your root veggies.
You say potatoes.
Among the more versatile vegetables, potatoes are delicious boiled, baked, mashed, or roasted. Potato varieties include red, Idaho russet, and Yukon Gold.
This Better Choice Aprons Roasted Potatoes and Squash recipe goes great with turkey for a hearty seasonal meal.
The sweet side.
Sweet potatoes also lend themselves to diverse preparation options, including roasted, baked, mashed, and pureed. Often a staple in holiday meals, these delightful potatoes complement both sweet and savory dishes.
Look for prepared sweet potato spirals to add a little fun to your meal.
Try our Sweet Potato Caramelized Banana Mash or Apple-Sweet Potato Soup.
Find your beet.
Red or gold in color, beets have an earthy, sweet flavor.
Our beet spirals and chunks offer simple shortcuts for getting the benefits of beets. Here’s a quick way to prepare them:
- Preheat the oven to 375°F.
- Toss beets with 2 tablespoons olive oil until evenly coated.
- Arrange beets in a single layer on a baking sheet.
- Bake 20–25 minutes or until tender.
Roasting beets whole is one of the best methods for retaining their sweetness and nutrients. Prepare Salted Roasted Beets with these simple steps:
- Preheat the oven to 425°F.
- Spread kosher salt evenly on a foil-lined baking sheet; scatter your favorite fresh herbs on top.
- Remove both the roots and stalks on the ends of 12 beets. Arrange the beets on top of the salt and herbs.
- Cover tightly with foil and roast for 1 hour, until tender.
- When the beets are cool enough to handle, rub off and discard the skins.
- Optional: Cut the beets into slices and toss with 1/2 cup each of goat cheese, walnuts, and lemon vinaigrette.
Beet tip: Wear disposable gloves and place beets on wax/parchment paper while peeling them to prevent staining. If beet juice does get on your skin or clothes, lemon juice will help remove it.
Partial to parsnips.
While they may not always be top of mind when it comes to choosing vegetables, parsnips are very tasty and may be eaten unpeeled and substituted for carrots in most recipes.
Get creative by incorporating parsnips into mixed dishes, such as this Better Choice Aprons Beef Cottage Pie recipe.
Parsnip tip: The skin of parsnips is bursting with flavor! Use it to add zing to your vegetable or chicken broth.
Shop your favorite root vegetables in our Produce department.
1United States Department of Agriculture: Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Revised). Version Current: May 2016.
2University of Maryland School of Medicine. "Potassium." University of Maryland Medical Center. August 25, 2015.
3U.S. Department of Health & Human Services. "Folate Fact Sheet for Consumers." National Institutes of Health (NIH): Office of Dietary Supplements. April 20, 2016.
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