Magazine October 2018

Root Vegetables

Healthy and Well Being – The Health Benefits of Root VegetablesOctober is when Autumn begins, and it is the best time for harvesting root vegetables like pumpkin, carrot, beet, lotus root, potato and taro. These seasonal products are packed with nutrients that nourish your body: Pumpkins are low in calories and fat, highly antioxidant, and loaded with carotene which is good for your eyes, Lotus roots contain dietary fiber, potassium, protein and vitamin C, which are all beneficial to your bowel, heart and immune system. Nutrition information source: Registered Dietitian at Hong Kong Adventist Hospital Healthy and Well Being – There is Something about PotatoesWe talked about root vegetables in the previous post, out of which potato must be one that often appears on the menu. Potatoes come in yellow, white, red and black varieties, below are some tips on buying and storing them: Do not pick sprouting potatoes as the sprouted part is considered toxic and not suitable for consumption. Look for firm and smooth potatoes with no cuts, bruises or spoilage. Store potatoes in a cool dry place. Do not refrigerate the potatoes, as the starch will convert into sugar which promotes rotting. The calories and glycemic index of potatoes are lower than rice, however, they are highly absorbent, it is therefore recommended to use less oil when cooking potatoes.  Nutrition information source: Registered Dietitian at Hong Kong Adventist Hospital   Healthy and Well Being – Easy-to-Make Root Vegetables SaladRoot vegetables have a rustic feel and are versatile in that they can be cooked in a variety of ways like steam, boil, braise and stew. With the weather getting cooler, one can consider baking a tray of colorful root veggies like red beet and orange carrot and turn them into a hearty and healthy warm salad.   Ingredients1 celeriac or parsnip1 bunch carrot1 onion, cut into wedges1 beetroot, peeled and cut into wedges1/3 cup olive oil ，plus 2tbsp more2tbs vinegar1 clove of garlic, minced1 tsp red sugar75g spinach  Method1. Pre-heat the oven to 200 degree.2. Mix the carrot, celeriac or parsnip, onion, beetroot with 2 tbsp of olive oil. Season with salt. Roast for 30 minutes.3. Mix 1/3 of olive oil, vinegar, garlic and sugar. Cool the vegetables. Mix with spinach and sauce. Ready to serve.    Nutrition information source: Registered Dietitian at Hong Kong Adventist Hospital