Root Vegetables Sweet When Roasted

Root vegetables become staples for most cooks in fall and early winter, when the abundance of summer’s produce selection is but a faint memory.

To be successful with root vegetables, recipes must soften and add flavor - one reason oven-roasting has become so popular. With little effort on the cook’s part, roasting brings out the natural sugar of carrots, beets, parsnips, turnips and rutabagas, making them special enough to grace a holiday table.

Roots hold up to oven-roasting for the same reason they can weather the colder months in the vegetable garden. Their fibrous texture takes time to break down and soften, so high heat or prolonged cold doesn’t destroy them as it does more tender vegetables.

Roasting is as simple as first slicing the root vegetables, then layering them in a lightly oiled baking dish. Start by scrubbing the roots with a vegetable brush or peel them with a sharp paring knife. Always cut off the waxy glaze that sometimes protects turnips, parsnips and rutabagas. Then slice the root vegetables into uniform pieces, like half-moons or julienne strips, for even cooking.

Most recipes add a flavorful liquid to help soften the vegetables (fruit juice or white wine are two popular choices). Roast roots at 400 or 450 degrees until most of the liquid is absorbed and the roots are tender, 40 to 45 minutes. Stir the vegetables every 15 minutes or so, allowing them to brown evenly and soften.

Roasted roots are even popular with kids because the vegetables always taste sweeter than when steamed or boiled. If you are playing to a tough dinner crowd, before roasting, glaze the roots with a small amount of honey or brown sugar mixed with juice, water or mild mustard.

Undiluted apple juice concentrate brushed on sliced roots also produces a delicious caramelized flavor that kids love.

Roast Parsnips and Carrots With Lemon And Nutmeg

Yankee magazine, a New England publication, featured this recipe by Leslie Land in its November 1997 issue. I’ve adapted it for low-fat cooking by reducing the butter; adjust the lemon flavor to your taste.

1-1/2 pounds parsnips

1-1/2 pounds carrots

1 tablespoon butter, melted

1-1/2 tablespoons grated lemon zest (about 2 lemons)

1/2 teaspoon salt

1/4 teaspoon grated fresh nutmeg

1 tablespoon lemon juice or to taste

Peel parsnips and carrots and cut into 2-1/2-inch chunks. Arrange on baking sheet with sides. Drizzle with butter and sprinkle with lemon zest, salt and nutmeg.

Roast at 400 degrees for 45 minutes, until vegetables are well browned and tender, stirring every 15 minutes. Spoon into large bowl, then toss with lemon juice. Adjust seasonings.

Yield: 6 servings.

Nutrition information per serving: 134 calories, 2.4 grams fat (16 percent fat calories), 2 grams protein, 28 grams carbohydrate, 5 milligrams cholesterol, 242 milligrams sodium.

Roasted Beets With Honey-Orange Sauce

Even kids love beets when they’re roasted and served with this sweet orange sauce.

2 cups tiny whole peeled beets or 2 cups thinly sliced beets

2/3 cup orange juice

1/2 teaspoon arrowroot powder or cornstarch

2 tablespoons apple juice

2 tablespoons lemon juice

1 tablespoon apple cider vinegar

1 tablespoon honey

Dash salt, optional

1 tablespoon butter

1 teaspoon grated orange peel

Place beets in lightly oiled baking dish. Spoon 1/3 cup orange juice over them. Roast, covered, at 400 degrees 25 minutes or until beets are very tender.

Meanwhile, combine arrowroot and apple juice in small saucepan and stir until arrowroot is completely dissolved. Add remaining 1/3 cup orange juice, lemon juice, vinegar, honey and salt. Set pan over medium heat and cook, whisking frequently, until sauce thickens. Add butter and orange peel. Remove from heat. Toss with beets.

Yield: 4 servings.

Nutrition information per serving: 87 calories, 3 grams fat (31 percent fat calories), 1 gram protein, 15 grams carbohydrate, 8 milligrams cholesterol, 65 milligrams sodium.

Spicy Vegetable Roast

If you’re short on time, get the flavor of roasting by first steaming the vegetables, then roasting them in a spicy mixture, as in this recipe adapted from Cooking Light magazine.

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon chili powder or to taste

Dash salt, optional

1 cup steamed diced carrots

1 cup steamed diced turnips

1 cup steamed diced rutabagas

1 cup steamed diced parsnips

1/4 to 1/2 cup shredded reduced-calorie Cheddar cheese, optional

Combine coriander, cumin, chili powder and salt in medium bowl. Add steamed carrots, turnips, rutabagas and parsnips and toss well to coat. Spoon into lightly oiled baking dish. Sprinkle with cheese.

Bake at 450 degrees 8 to 10 minutes or until cheese melts and bubbles.

Yield: 4 to 6 servings.

Nutrition information per each of 4 servings: 88 calories, 1.2 grams fat (12 percent fat calories), 5 grams protein, 12 grams carbohydrate, 3 milligrams cholesterol, 121 milligrams sodium.