Carrots, Parsnips and Sweet Potato this Thanksgiving!

Carrots, Parsnips and Sweet Potato this Thanksgiving!

The colors of the season bring with them tons of vitamins, minerals and fiber - and a quick recipe or two for our NutriBullet is just the thing to ensure we benefit from all these colors! We can easily treat our bodies by adding some tuberous vegetables to our mix.

Carrots

Luckily, carrot (Daucus carota) and parsnip (Pastinaca sativa) go together like cool weather and the Thanksgiving holidays!

Not only are these root vegetables a sign of the cooling temperatures, they're also packed with antioxidants shown to carry a host of benefits. Their carotenoid power helps reduce the number of free radicals in the body, lowering the risk of developing cancer and cardiovascular disease. According to a study by the Harvard School of Public Health's Department of Nutrition, diets rich in the beta-carotene - found abundantly in carrots - may also play a protective role against the development of prostate cancer. They're often touted for their vision health benefits and their phytochemicals could also be responsible for improve immune function.

Preparation

These two root veggies offer a sweet and delectable treat when drizzled with a bit of olive oil, sea salt and freshly ground black pepper before being baked on a cookie sheet until tender to the touch.

Another variation is to dip the tubers in a bowl with a mix of equal parts light olive oil, balsamic vinegar and honey before baking (about a tablespoon.) Some prefer to skin and snip the ends of the vegetables. Not me! After all, lumps and fibers in soup/puree are part of the treat for me.

Once ready, allow to cool a bit and place into your NutriBullet. Add a small amount of vegetable broth as desired. A thicker puree might be just the ticket, so add less broth. This pureed treat is sure to win over your guests with its fragrantly sweet aroma, bright colors and soft texture.

Sweet Potatoes

Despite their name, sweet potatoes are actually considered low on the glycemic scale, making them an excellent treat for those with diabetes. Thier fiber helps maintain blood sugar and insulin levels and their potassium concentration could help lower blood pressure.

Finally, their excellent digestion easers. High amounts of fiber help prevent constipation and promotes regularity for a healthy digestive tract.

Preparation

Some like to dice sweet potato (Ipomoea batatas) and radishes (Raphanus sativus) to mix in the parade of tubers for a fuller delicacy with more flare. If a spicier treat is desired, try a pinch or two of turmeric and/or paprika during the baking.

Let your nose try those essential oils of spice or spice jars before you decide exactly what to add to your selection. Your senses will draw you to what your body is craving.

Happy holidays!

Registered Dietitian, Licensed Dietitian, Certified Diabetes Educator


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