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How often do you eat root vegetables?
Roots are often underestimated vegetables, they are widely available in almost every corner of the world and super affordable.
Also, roots are packed with health benefits that are very little spoken of, good amount of protein, high fiber content, antioxidants, minerals, and vitamins. Although, in many cases they a are wrongly avoided due to the amount of carbohydrates they contain.
The carbohydrates in roots are complex carbs, the good kind of carbs, also known as starches. Starches are the way plants store energy and we can take advantage of that amazing property.
While being digested, starches slowly break down into glucose compounds, providing a sustained flow to the bloodstream supplying your cells with the energy they need to function properly while also boosting your energy levels for a long period.
In this recipe we'll use two root vegetables in very different ways, you'll see how versatile they can be and how easy it is to incorporate them to your diet.
So let's begin.
One of the most popular roots in any kitchen is beetroots. Beets are great, the prevent anemia, boost endurance and stamina, promote brain health and act as a great detox agent for the liver and blood. You can eat them raw in salads or smoothies, as juice, baked, boiled, you can even make crispy beetroot chips out of them.
For this meal we will incorporate the beetroots to a home made hummus for added flavour. It is the easiest thing you've ever seen, just boil the beetroots until they are soft, you can insert a fork and it should go through easily when they are done. Peel the beets and throw them in the food processor with the rest of the hummus ingredients. Thats it!!
The second root we'll be using is a much less known vegetable, have you ever heard of black root? It is also known as salsify root or black oyster plant due to its subtle flavour. It is very easy to distinguish, a long black skinned vegetable, shaped like a skinny parsnip with a creamy fleshy inside.
Black roots are great for your body, they have tons of nutrients like iron, potassium, calcium, folate, vitamin B6, thiamine, and inulin, a type of prebiotic fiber. All these nutrients aid the digestive system, boost your immunity, promote bone strength, skin health, hair growth, cognitive abilities and aid in the prevention of cancer.
Black roots are also easy to cook, they can either be boiled, smashed or fried. This time we are going to boil them but to do so, you'll need to peel them first, just please, please wear gloves while peeling them! They release a sticky juice which leaves brown stains on your hands that are really hard to get rid of.
Once the black roots are soft, drain the water, slice them, season them, serve them alongside rice and the delicious beetroot hummus you just made, and you are ready to go. A delicious, nutrient rich meal that you and you're family will love!
And that’s about it! Be sure to share your results with us if you do try this recipe. And don’t be afraid to experiment – perhaps you might like to try adding some flavour with your favourite spices?
Liked this recipe? Why not try our Quick Moroccan Vegetable Stew.
For the black root
For the hummus
For the garnish
For the rice
|Amount Per Serving|
|Calories 468||From Fat 111|
|% Daily Value*|
|Total Fat 12g||19%|
|Saturated Fat 2g||8.4%|
|Trans Fat 0g|
|Total Carbohydrate 79g||26.4%|
|Dietry Fiber 8g||32.9%|
|Vitamin A 166.46IU||3.3%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.5mg||24.8%|
|Vitamin C 16.52mg||27.5%|
|Vitamin D 0IU||0%|
|Vitamin E 1.13mg||3.8%|
|Vitamin K1 11.88µg||14.8%|
|Pantothenic acid 1.18mg||11.8%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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