5 Ways to Enjoy the Surprising Pleasure of Parsnips

5 Ways to Enjoy the Surprising Pleasure of Parsnips
Sweet and tasty parsnips are more than the carrot's country cousin.
By Amy Ahlberg

Get a great dose of fiber, vitamin K, and folate.
LINK TO FULL ARTICLE BELOW

If you normally pass up parsnips in the produce aisle, grabbing carrots, their orange cousins, instead, it's time to give this underrated root a chance. For starters, a cup of raw, sliced parsnips contains 6.5 grams of fiber, nearly double the amount found in carrots. The white veggie is also a good source of potassium and an excellent source of vitamin C and folate.

In addition, one cup of parsnips supplies nearly 40 percent of your daily requirement of vitamin K, which plays a role in blood clotting. And a study done in the Netherlands has shown that this vitamin, which is produced by bacteria in the intestines but is also available in foods, may also improve bone health. The researchers found that when 70 postmenopausal women consumed 1 milligram of vitamin K daily for three months, they experienced significant decreases in calcium lost through the urine. The vitamin may also help control blood sugar; research has shown that men (but not women) who took 500 micrograms of vitamin K a day for around three years were less likely to develop insulin resistance. More research is needed to determine if vitamin K can fend off diabetes.

The folate found in parsnips not only prevents life-threatening neural-tube defects during pregnancy, it's also essential for normal nerve functioning, helps support cell production, and helps prevent anemia and osteoporosis-related bone fractures. It has been shown to lower the risk of dementia and Alzheimer's disease and may help protect against cervical and breast cancers.

When shopping for this gently sweet, nutty-tasting vegetable, choose smaller, firm roots, as very large specimens may be woody. Avoid any that are soft, shriveled, or spotted.'

Read the full article:
http://www.rodale.com/parsnip-recipes?cm_mmc=DailyNewsNL-_-2010_01_06-_-Top5-_-NA

What's In Season: Fall Vegetables

WHAT'S IN SEASON: Fall Vegetables
October 23, 2008

http://supermarketguru-com.advantex.net/index.cfm/go/sg.viewArticle/articleId/64

The season's bounty of vegetables reflects the seasonal foliage: pumpkin, yellow and orange gourds, forest green chards and kales and squashes, and deep burgundy beets, all with substantial vitamins C and A, folate, and potassium that add a rich underlying flavor to many recipes. Below, our Five Faves, but check out all the "new" this season choices.

BOK CHOY
This Asian favorite has dark green, glossy leaves and bright white stalks. Use the day you buy them or the next day for best flavor. Wash thoroughly to rid any lingering dirt, drain, then trim off the woody bottom. Cut stalks into pieces like you would celery, and serve raw in salads along with the leaves; add them to cooked grains or soups; steam the stalks briefly for about two minutes then the leaves for another two minutes and serve with a dash of soy sauce, grated ginger, and garlic.

BRUSSELS SPROUTS
Best when still on the stalk, this small round cabbage relative should sport a clear green color and tightly enclosed leaves. Store them for a week to 10 days in the refrigerator. To prepare, trim the ends then cut an X in the stem for thorough cooking. Steam or sauté with seasoning for a soft texture or bake them sliced in half for a crispy texture.

JERUSALEM ARTICHOKES (Sunchokes)
These look like fresh ginger, are not from Jerusalem, and un-related to artichokes yet offer a crunchy and delicate taste when raw; sweeter flavor when cooked. Should be very firm with smooth skins; use within two-three days. Trim root edges and slice (no need to peel) to serve raw in salads, cook in stir fries, or boil or steam then mash into a soup thinned slightly with broth.

PARSNIPS
This often neglected vegetable looks like a carrot but is pale beige-yellow. Avoid woody ones, and look for smooth skins. Can be refrigerated up to a week. These should be trimmed on both ends and washed thoroughly. Add to stews and soups, or roast and mash them to eat alone or with richer-tasting mashed potatoes.

WATERCRESS
This peppery delight adds piquancy to any salad and holds its own against a mélange of flavors from apples and nuts to blue cheeses and beets. These greens make a tangy salad spread whipped thoroughly with cream cheese or thick yogurt. Look for glossy, small dark green leaves; stems (deliciously edible) should be crisp, not wilted.