Provided by:
The University of Arizona College of Agriculture &
Life Sciences - Cooperative
Extension
Newsletter 3:
Root Vegetables
March 13th, 2016
This Week:
Lean about
Root Vegetables!
Welcome to the third WAAZ newsletter!
This week's topic is on root vegetables.
FACT: Carrots, turnips, and beets all contain Vitamin C.
Vitamin C is an important antioxidant that helps reduce
your risk of heart disease, certain cancers, and stroke.1
Recipe: Roasted Root Vegetables
2
Makes: 4 servings
Next week:
Learn about
Tepary Beans!
Directions:
1. Preheat oven or toaster oven to 350.
2. Assemble the ingredients:
- 4 root vegetables of medium size (choose a variety
from potatoes, rutabagas, turnips, parsnips, beets,
sweet potatoes, etc.)
- 2 chopped medium-sized carrots
- 1 chopped medium-sized onion
- 1/4 cup vegetable oil
- 3 tablespoons parmesan cheese or other
seasonings
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3. Cut vegetables into large chunks.
4. Place in medium bowl and pour oil over top.
5. Add parmesan cheese or other seasonings.
6. Mix well.
7. Spread in an even layer on a baking sheet.
8. Bake for 1 hour or until tender.
Nutrition Information per serving2:
Calories: 260 Protein: 5g Fat: 15g Carbohydrates: 30g
Fiber: 6g Saturated Fat: 2g Sodium: 250 mg
Carrots3
1 serving
Calories
Carbohydrates
Protein
Fat
Fiber
Cholesterol
Vitamin A
Vitamin C
3/4 Cup
35
9g
<1g
<1g
3g
0g
110% RDA
110% RDA
Turnips3
1 serving
Calories
Carbohydrates
Protein
Fat
Fiber
Cholesterol
Vitamin C
Calcium
3/4 Cup
27
6g
<1g
<1g
2g
0g
45% RDA
4% RDA
Beets3
1 serving
Calories
Carbohydrates
Protein
Fat
Fiber
Cholesterol
Vitamin C
Iron
3/4 Cup
43
9g
<2g
<1g
3g
0g
6% RDA
4% RDA
More About Root Vegetables - http://blogs.usda.gov/tag/root-vegetable-month/
- https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce/beets
References:
1
http://www.fruitsandveggiesmorematters.org/antioxidants-in-fruits-and-vegetables
https://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/roasted-rootvegetables
3
https://ndb.nal.usda.gov/ndb/search/list
2
2