Vegetable of the Month: Tubers


Root vegetables are a commonly neglected bunch, but have recently taken some spotlight with increased emergence of international cuisine. Each root has its own unique taste and nutritional value, so be daring and expand your taste buds! This month’s feature includes: Cassava (yucca root), Jicama, Sunchoke, Taro root, and Water chestnut.

Varieties


Yucca Root
Yucca (also known as manioc or cassava), is a white, starchy tropical vegetable that widely grown and consumed in Africa, Asia, Latin America, and the Caribbean. In many countries, yucca is a dietary staple usually eaten boiled, steamed, and in flour form as thickeners or additional ingredients for noodles, cakes, and pastries.


Yucca root has made a home growing in Florida since the late 1800s. Cassava is a bushy perennial that can grow as tall as 8 feet. The white interior of yucca is firmer than potatoes and has high starch content. Fresh yucca has thick, dark brown skin that resembles a tree's bark. Fresh yucca is available year round. Look for firm blemish free tubers. Store whole yucca as you would potatoes, in a cool, dark, dry place for up to one week. Peeled yucca covered with water and refrigerated or wrapped tightly and frozen for several months.

Yucca can easily be substituted for potatoes in soups and stews and it contains a high amount of vitamin C and carbohydrates. It is also a good source of dietary fiber and contains approximately 120 calories per 1 cup serving.


Jicama
Jicama is a relative of the potato family. It is a popular dietary staple in Latin America and widely grown in Mexico and Central America. There are many names for Jicama including: the Mexican potato, Mexican yam bean, ahipa, saa got, Chinese turnip, lo bok, and the Chinese potato.


Jicama looks similar to a turnip or a large radish, and it can be used as an alternative to the water chestnut. Its skin is thin and can be gray, tan, or brown in color. Additionally, it has a short root and contains white flesh. The skin is typically peeled before eating it raw. Raw jicama tastes similar to a pear or apple. It also does not discolor when exposed to the open air for awhile. Because of this, raw jicama is often used as an accompaniment to raw vegetable platters. When jicama is used in cooking it tends to take on the flavors of the ingredients that it is being combined with. Therefore, jicama is a nice complement to various stir-fry dishes because it blends well with many vegetables and seasonings.

Jicama is a very versatile vegetable that contains a high amount of vitamin C, is low in sodium, and has no fat. One adult serving of jicama, which is equal to approximately 1 cup of cubed jicama or 120 grams, also contains only 45 calories.

Jicama is available year-round. When purchasing jicama, select tubers that are firm and have dry roots. Make sure that the jicama has an unblemished skin and that is not bruised. Once purchased, store jicama for up to two weeks in a plastic bag in your refrigerator.


Sunchoke
A relative of the sunflower, this vegetable is native to America, not Jerusalem, and has no botanical relation to artichokes. In fact, these tubers are actually a member of the Sunflower family. The white flesh is nutty, sweet and crunchy like chestnuts when raw. Baked in their skins, they become more like potatoes with a mild taste of artichoke hearts.


The Jerusalem artichoke is widely grown in gardens in Texas and is harvested in the fall for highest quality. Widely available in supermarkets, its peak period is September through January, but often continues through the early spring.

Select firm sunchokes that are firm and free from mold and wrinkles. Sunchokes vary in color where their shades range from dark brown to light brown in color, similar to ginger.

These tubers need be refrigerated, unwashed, in a plastic bag for up to 1 week for successful storage.


Taro Root
The taro root, as with other tubers is recognized by other names. This tuber is also known as dasheen, eddo and kalo in many areas of the world including West Africa, Asia, Central America, South America and the Caribbean and Polynesian islands. This root is most well-known as the ingredient of the Hawaiian dish "poi," or mashed taro root.


Taro root is a starchy vegetable that is commonly used in place of a potato. Its hairy outer coating on its surface is similar to a coconut. The hairy outer layer is always removed with caution since skin irritation can arise caused by the juices secreted by the taro root. It is recommended to use protective rubber gloves when handling this tuber. Taro root is toxic in its raw form so always cook it before eating.

These tubers take on a nut-like flavor when cooked. Frying, baking, roasting, boiling, or steaming them as an accompaniment to meat dishes are all common uses. Soups and stews are other dishes that taro root suits well.

Select tubers that are firm, hairy, with no wrinkling. Store the roots for up to one week in a cool and dry location, making sure that the roots do not dry out.


Water Chestnut
The water chestnut, resembles a chestnut in color and shape, is also known as the Chinese water caltrop. This tuber is commonly associated with Chinese cooking, but is finding its way into other ethnic meals.


Hailing from Southeast Asia, water chestnuts are actually roots of an aquatic plant that grows in freshwater ponds, marshes, lakes, and in slow-moving rivers and streams. These roots are commonly grown in Japan, Taiwan, China, Thailand, and sometimes in Australia. Water chestnut harvesting is laborious, making them somewhat expensive to purchase. Processed and canned water chestnuts widely found in most supermarkets. However, fresh water chestnuts, are more difficult to find, but are becoming more available.

If you find fresh water chestnuts, select those that are firm with no signs of wrinkling. These will need to be peeled prior to eating and cooking. Stored fresh tubers need to be wrapped tightly in a plastic bag for up to one week.

Canned, unopened water chestnuts will store indefinitely. Once opened, canned tubers will keep up to one week in a bowl of water. Be sure to change the water daily for the ‘freshest’ product.



Recipes
Simple Yucca Simmer
Makes 4 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Melissa’s World Variety Produce Chef Ida Rodriguez

Ingredients

2 lb Yucca Root (1/2 pound per person)
2Tbsp lemon juice
2 cloves garlic chopped
2 Tbsp chives
½ tsp salt
1/8 tsp ground black pepper

Rinse yucca well, peel and halve lengthwise. Remove fibrous core. Combine lemon juice, garlic and fresh herbs in a large pot with enough water to cover yucca. Bring to a boil and add salt. Lower heat and add cold water when necessary so as not to allow water to reach another boil. Pierce with toothpick or fork. When soft (not mushy) remove pieces and set aside. When all pieces are done, drain, sprinkle with pepper and serve hot.

Nutritional analysis per serving: Calories 373, Protein 4g, Fat 1g, Calories From Fat 2%, Cholesterol 0mg, Carbohydrates 88g, Fiber 5g, Sodium 269mg.

I love this Celadon. Thank you so much for starting this feature.

I am a huge fan of jicama, especially shredded in a BBQ chicken salad, yummo!!

Thos sunchokes look kinda scary though...

Sweet. Celadon, this is great. I am not into potatoes as much. However, I love a good tuber. Jicama and yucca are two of my faves. Did you know Jicama is known as the mexican apple?

Well, actually I did because I grew up in So Cal so close to the border. I love jicama. It is crunchy and tasty and a bit sweet, therefore the reference to the apple. I like to use them as a substitute for cukes in salads and sandwiches much like Ang does.

Here are some of my recipes using tubers.



* Exported from MasterCook *

ENSALADA DE JICAMA

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 oz. Jicama -- peeled and cubed (1 1/2 c.)
1 lg. cucumber -- sliced
1 orange -- peeled and cubed
2 tbsp. lemon juice
3/4 tsp. chili powder
Salt

In large bowl, combine Jicama, cucumber, and orange. Sprinkle with lemon juice and chili powder; toss to coat. Cover and chill at least 2 hours. Just before serving, sprinkle lightly with salt; toss. Sprinkle lightly with additional chili powder, if desired.

Per Serving (excluding unknown items): 32 Calories; trace Fat (4.4% calories from fat); 1g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat.




* Exported from MasterCook *

JICAMA AND ASPARAGUS

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 lb. jicama
3/4 lb. asparagus
4 tbsp. butter
2 shallots
1 tsp. lemon juice

Cut asparagus into 2" sections and steam 7 to 10 minutes. In skillet melt butter. Dice shallots and jicama and cook on high until done. Lower heat, add asparagus. Cook 5 minutes. Stir occasionally. Remove from heat and place in serving dish and sprinkle with lemon.

Per Serving (excluding unknown items): 91 Calories; 8g Fat (73.9% calories from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 80mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.





* Exported from MasterCook *

Jicama Slaw

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large jicama -- peeled and finely shredded
1/2 Napa cabbage -- finely shredded
2 carrots -- shredded
1/2 cup fresh lime juice
2 tablespoons rice vinegar
2 tablespoons chili powder -- ancho or chipotle
2 tablespoons honey
1/2 cup canola oil
Salt and freshly ground black pepper
1/4 cup cilantro -- finely chopped

Place jicama, cabbage, and carrots in a large bowl. Whisk together the lime juice, vinegar, ancho powder, honey, and oil in a medium bowl. Season with salt and pepper, to taste. Pour the dressing over the jicama mixture and toss to coat well. Fold in the cilantro. Let stand at room temperature for 15 minutes before serving.

Per Serving (excluding unknown items): 190 Calories; 14g Fat (63.7% calories from fat); 1g Protein; 17g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2 Other Carbohydrates.

Here is a great water chestnut recipe that came from Gourmet Magazine years ago when Sara Moulton was still a regular on the Food Network. These patties are full of flavor!


* Exported from MasterCook *

Asian Chicken and Water Chestnut Patties

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces waterchestnuts, canned -- rinsed and drained
1 cup scallions -- chopped
1 teaspoon jalapeno pepper -- including seeds, minced
1 1/2 pounds ground chicken
2 tablespoons fresh cilantro -- or parsley, chopped
1 1/4 teaspoons salt
2 teaspoons vegetable oil

Special equipment: 6 (8-inch) wooden skewers

Add water chestnuts, scallions, and jalapeno to a food processor and pulse until finely chopped. Transfer to a bowl with the chicken along with cilantro and salt. Stir together with your hands until just combined. Form mixture into 18 (2-inch diameter) patties on a baking sheet, then thread 3 patties through their sides onto each skewer.

Heat 1 teaspoon oil in a 12-inch nonstick skillet over moderate heat until hot but not smoking, then transfer 3 skewers of patties using a large metal spatula to skillet and cook until golden and just cooked through, about 3 minutes on each side. Transfer to a platter and keep warm, covered with foil. Add remaining teaspoon oil to skillet and cook remaining patties in same manner.


Per Serving (excluding unknown items): 286 Calories; 12g Fat (38.3% calories from fat); 35g Protein; 8g Carbohydrate; 1g Dietary Fiber; 107mg Cholesterol; 553mg Sodium. Exchanges: 5 Lean Meat; 1 Vegetable; 1/2 Fat.

My changes: When I make these patties, I don't bother with the skewers or the oil. I just place them on a non-stick cookie sheet and bake them in a 350° oven for 10 minutes, flip them over and bake them another 10 minutes. They are very good that way. I find that I can only eat one patty now so I have to divide the nutritional info by 3 to have an accurate count.

Here is another great water chestnut recipe, good for a workday lunch. Just wrap it in saran wrap.


* Exported from MasterCook *

Minced Pork with Water Chestnut Lettuce Wraps

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
9 ounces ground pork
4 ounces waterchestnut, canned -- and minced
1 tsp garlic -- minced
1 1/2 Tablespoons soy sauce, low sodium
1 Tbsp oyster sauce
1 tsp splenda -- or sugar
1 Dash sesame oil
1 Dash Pepper
8 iceberg lettuce leaves -- use large outer ones

Mix pork, water chestnuts and seasoning ingredients.

Lightly coat non-stick frying pan or wok with oil.

Stir-fry garlic until fragrant.

Add pork mixture and stir-fry until golden brown and cooked through.

Serve in individual portions in the lettuce leaf cups.


Per Serving (excluding unknown items): 95 Calories; 7g Fat (65.3% calories from fat); 6g Protein; 2g Carbohydrate; 1g Dietary Fiber; 23mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

My changes: I make these as wraps. They are equally good warm or cold. When you use lettuce leaves instead of a tortilla or pita, you save so many carbs! The meat mixture is the star of this dish, not the wrapper so why not try it this way?

Vegetable of the Month, February

Exotic Vegetables
These three exotic vegetables: calabaza squash, chayote squash, and bitter melon are all becoming more mainstream. All three are being found more and more in local supermarkets; there may soon be no need to go to a specialty market to try something new.

Calabaza Squash

Considered a winter squash, the nutritional information is the same as butternut, acorn, buttercup, hubbard, pumpkin, spaghetti and other squashes. A simple breakdown is as follows:

1 whole Calabaza Squash
Calories: 172
Protein: 3.4g
Carbohydrate: 44.9g
Total Fat: 0.43g
Fiber: 6.46g

Word to the Wise Whole calabaza may be difficult to slice. Slicing through the tough rind often calls for a heavy cleaver or a very sharp knife. If the squash resists slicing, remove the stem and place the knife or cleaver blade along the squash's length. Gently tap the blade with a hammer until the squash falls open. Scoop out the seeds, peel and prepare! Calabaza is a type of pumpkin-like squash that is round in shape and varies in size. It can be as large as a watermelon or as small as a cantaloupe. The color of calabaza can also vary and may include greens, tans, reds and oranges. Some squash are all one color while other calabaza are multi-colored and may include all of colors listed above. This squash is popular in the Caribbean as well as Central and South America. It is also commonly called a West Indian Pumpkin.

Selection
Calabaza is often sold already chopped into chunks in many Latin markets. This is because of the difficulty many have in chopping the whole squash (see box below). Select pieces with a fresh, moist and unblemished flesh. Soft or wet spots means the squash is beginning to spoil. The color of the flesh should be a bright orange. Whole squash are more difficult to find, but if you find one, select one that still has the stem attached and is heavy for its size. You should avoid purchasing a squash with bruises, cuts, or soft spots. Calabaza is available year round.

Storage
Whole calabaza may be stored in a cool, dry space for up to 6 weeks. Cut calabaza should be wrapped tightly or placed in a covered container in the refrigerated for no more than one week.

Preparation
Calabaza has a sweet flavor and its texture is firm. This is similar to the taste and texture of more familiar varieties of squash, such as butternut or acorn. Calabaza may be substituted in recipes calling for those more common types of squash.

Calabaza is most commonly baked, either cut in sections or in cubes. Its seeds may also be roasted in a similar way as pumpkin seeds. Simply place on a baking sheet coated in cooking spray until brown and crisp.

Chayote Squash
Serving size 1/2 cup raw, sliced (66g)
Calories 11
Calories from Fat 2
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg
Sodium 3mg
Total Carbohydrate 5g
Dietary Fiber 2g
Sugars 12g
Protein 1g
Vitamin A 1%
Vitamin C 17%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Chayote Squash

Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle. Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.

Selection
Select squash that are small, firm and unblemished; just as you would select a pear. Choose squash that is heavy for its size. Tender skin, skin that reacts to pressure, often means poor quality. Chayote is commonly found in supermarkets during peak season (December to March), but may be found in larger supermarkets and specialty markets throughout the year.

Storage
Refrigerate whole chayote in a plastic bag for up to one month. Cut chayote may be refrigerated in a covered container or tightly wrapped for 3 to 5 days. It is best to use chopped chayote immediately, as it can gather flavors from other foods stored in the refrigerator.

Preparation
Chayote has a bland-tasting flesh that may be used in several ways. It may be prepared in similar ways to other summer squash, such as zucchini, but may require peeling and a bit more seasoning. Chayote is most commonly used in side dishes, stews, and casseroles. It may also be sliced in half and baked. The soft seed is edible, but many choose to remove it.

Bitter Melon

Bitter melon is actually a member of the squash family and resembles a cucumber with bumpy skin. When first picked, a bitter melon is yellow-green, but as it ripens, it turns to a yellow-orange color.

Bitter Melon
Serving size 1/2 cup raw, sliced (47g)
Calories 10
Calories from Fat 0
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars 0g
Protein 0g
Vitamin A 4%
Vitamin C 70%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
The inside of the melon is filled with fibrous seeds. Bitter melon is used mostly in Asian and Indian cooking. Other names for bitter melon include: foo qua, balsam pear, or bitter gourd.

Selection
Select firm, unblemished melons that are from 5 to 12 inches in length. Choose melons that are still green for a more bitter flavor and a yellow-orange melon for a milder taste. Bitter melons are available fresh from April to September in most Asian markets and can occasionally be found in larger supermarkets. Some markets are beginning to carry bitter melons year round. They may also be purchased canned or dried.

Storage
Store melon loose in a paper or plastic bag in the refrigerator for 3 to 5 days. Slice the melon immediately before use.

Preparation
Cut in half and discard the seeds and fibrous core. To reduce the bitterness, blanch in boiling water for 2 to 3 minutes. The skin is edible and the melon is not typically peeled. The seeds are also edible, unless very hard, and are included in some recipes. Bitter melon is commonly stuffed, curried or pickled. It can also be used in stir-fry's and soups and may be steamed. Garlic or chili peppers are often added to recipes with bitter melon to offset the bitter taste.




Recipes
Calabaza Soup
Makes 6 servings

Each serving equals 1/2 cup fruit or vegetables

Ingredients

1½ lb Calabaza squash, diced
1 green bell pepper, chopped
1 garlic clove
4 scallions, minced
1 Tbsp dried thyme
1 tsp allspice
1 tsp cumin
1 tsp fenugreek
1 large ripe tomato, chopped
¼ cup coconut milk
¾ cup low-fat milk (1%)

Simmer all the ingredients except the milks in 5 cups of water for 1 hour. Strain the liquid into a bowl and allow the solids to cool. Puree the cooled solids.

Return the puree to the soup pot along with the stained liquid and add the milks. Simmer, uncovered, until the mixture is thickened to your desired consistency.

Nutritional analysis per serving: Calories 106, Calories from Fat 25%, Fat 3g, Protein 3g, Carbohydrates 18g, Fiber 4g, Cholesterol 2mg, Sodium 187mg.

Thanks for the info and good looking recipes, celadon!
I'm going to try to break out of the culinary doldrums
over the weekend!

Vegetable of the Month: Leeks and Green Onions


This month's vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature.

Leeks

Leeks look like a giant scallion and are related to both garlic and the onion. Native to the Mediterranean region, this vegetable dates back to around 4000 BC. Although its flavor and fragrance are similar to its relatives, they are slightly sweet tasting and often served as a side dish.

Leeks

Serving size 1/2 cup raw (45g)


Amounts Per Serving
Calories 25
Total Fat 0g
Saturated Fat 0g
Sodium 10mg
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 2g
Protein 1g
Vitamin A 15%
Vitamin C 8%
Calcium 2%
Iron 6%


Selection
Leeks are found in markets year round with a peak during fall to early spring.
Select leeks with clean white bottoms making sure that the ends are straight and not larger than 1 ½ inches in diameter, otherwise they will have a tough texture. The tops should be green, crisp and fresh-looking. Small to medium leeks (less than 1½ inches in diameter) are the tenderest.

Storage
Refrigerate leeks, unwashed, in a loosely fitting plastic bag for up to one week. Storing leeks in plastic helps them hold onto moisture and keep the odor from spreading to other foods.

Preparation
Leeks carry some dirt especially in between the layer of overlapping leaves. Begin cleaning by removing discolored leaves and trimming off green tops and root tips. Cut the leek lengthwise by inserting a knife from the base. Spread the leaves and rinse thoroughly. Placing the fanned out leaves in a bowl of water and gently moving the leaves will loosen any remaining dirt.

Leeks make excellent side dishes and appetizers but can also be added to many entrees including soups, stews, quiches, and salads.

This delicate vegetable cooks quickly and overcooking them will result in a slimy and soft product. In addition, they store heat well and will continue to cook even after the heat source is removed.

Green Onions/Scallions

Green Onions

Serving size 25g


Amounts Per Serving

Calories 10
Total Fat 0g
Saturated Fat 0g
Sodium 0mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars 1g
Protein 0g
Vitamin A 2%
Vitamin C 8%
Calcium 2%
Iron 2%



Green onions or scallions are really immature onions. Scallions are harvested while their tops are still green and before the bulb takes its full shape.
Green onions can be eaten raw or cooked and have a milder flavor than their onion relative.

Selection
Purchase only green crisp tops and white bottoms. In general, the more slender bottoms will have a sweeter taste.

Storage
Scallions wilt within a couple days, so it's best to use them immediately. However, if you must store them, refrigerate them in a tightly closed plastic bag up to one week.

Preparation
Rinse the scallions thoroughly as dirt may be lodged between the leaves. Trim any wilted parts and the tip of the white root. The entire scallion can be chopped or sliced and added to any of your recipes for added flavor.


Recipes

Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

Celadon, you're the greatest!
And your appreciated!

Hugs

Nancy