This month’s topics have been all about nurturing ourselves. Drinking more water infused with lemon to boost energy and immune function. Practicing self-love and using daily meditation as a way to experience more peacefulness.
Let’s continue to give our body, and spirit, the attention they need and deserve, each day.
While the winter chill still lurks in the air, I continue to crave warm, comforting foods. I also want to fill up, have great energy and prep simple & delicious meals ahead of time for my work week.
All these reasons are good enough for me to add some more root vegetables into the mix!
What are root vegetables?
The root is the underground part of a plant body that provides anchorage and support,
absorption, aeration, can be edible and most have amazing health benefits.
They store well in the cool temperatures and provide many immune boosting properties making them invaluable to us during the cold season.
Many root vegetable are considered “sweet” foods. Adding these into your diet can help to curb hunger for refined and processed sugars and sweets.
Because root vegetables grow underground, they absorb a great amount of nutrients when grown in rich soil. Whenever possible choose Organic, as it will reduce the risk of any chemical residues that could also be present in conventional soils.
Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious, complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they actually help to regulate them.
Vegetables like turnip contain high amounts of the antioxidant vitamin C , necessary in the body’s absorption of iron.
These health benefits deepen my love of root vegetables even more!
Consuming roots, and root vegetables can have extremely positive benefits for our body. By using these foods as a source for pure energy and during a season when we tend to crave sweets and carbs, we can help to keep the mind clear and maintain stamina for our busy life.
More roots to explore:
Long roots – carrots, parsnips, burdock, and daikon radish – excellent blood purifiers. Helps to improve circulation in the body.
Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.
Beets- contain an abundance of antioxidants and are highly detoxifying.
Burdock- is considered a powerful blood purifier.
Celeriac- also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
Jicama- is crunchy and refreshing and contains a generous amount of vitamin C.
Onions- are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
Parsnips- which look like giant white carrots, are rich in folate, an essential vitamin B. They’ve got plenty of fiber, vitamin C, niacin, thiamine, magnesium, and potassium.
Radish- is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
Sweet Potatoes- contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.
While not necessarily considered a vegetable, roots such as ginger, wasabi and turmeric have amazing health benefits as well bulbs like garlic.
Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral and is an essential cofactor for antioxidant enzymes within the body
Today’s Effort – Discover What Roots Serve You
Try this veggie tray for a delicious root medley. Oven-Roasted Root Vegetables:
Prep time: 10 minutes
Cooking time: 30-45 minutes
Serves 4 to 6
To make: Pre-heat oven to 400 degrees.
Chop into large “bite-sized” chunks: 1 sweet potato, 2 parsnips, 2 carrots, 2 turnips or 1 large rutabaga, 1 daikon radish.
Drizzle about 2-3 Tablespoons of extra virgin olive oil onto a baking sheet lined with parchment paper.
Spread veggies onto the oiled tray. Shake on top salt and pepper.
Gently stir the veggies around on the tray to coat with spices. Repeat salt and pepper.
Roughly chop garlic, rosemary, and thyme. Use fresh if possible. Evenly distribute herbs throughout veggies on tray. Drizzle a little more olive oil.
Bake 30-45 minutes or until veggies are soft and slightly crusted on the edges. Check tray often while baking (every 15 minutes) and stir to avoid sticking. If needed, add olive oil during baking process.
Try substitutes such as: squash, golden potatoes, or brussel sprouts. Add other spices like chili peppers, onions, or ginger for different flavors and variety!
Enjoy the yummy dish, have fun in the kitchen, and explore new foods!
Be proud of yourself!
Join us every Sunday for the next edition of Starting Your Week Strong.
Learn about becoming mindful and gaining stress relief in last weeks’ blog Mind your Meditation
Are you curious about how to harmonize your health goals and fit wellness into your busy schedule? Contact me today for more information about Today’s Effort Health Coaching.