How to Incorporate Local Vegetables Into Your Winter Eating

Post by UNH student and Seacoast Eat Local intern, Chris G.

At the February 8th market in Exeter High School, the focus of my food demo was root vegetables and incorporating them into a fully balanced meal. Root vegetables are an imperative source of Vitamins A, B and C, fiber, iron and antioxidants. The 2015-2020 Dietary Guidelines recommend that in the diet, half of grains be whole grain, and vegetables be from a variety of subcategories including dark green, red/orange, beans/legumes, and starches (potatoes.) Keep in mind that 50% of the population reach the recommended dietary fiber intake daily, 38g for men and 25g for women. Not only can a vegetable medley cover the recommended subcategories necessary for healthy eating patterns, but these vegetables are easy to store for long period during the cold months, whether it be dry storage or in the refrigerator.



 

The goal of a root vegetable hash/medley is to incorporate a variety of different root vegetables into one serving to cover the widest range of nutrition possible. Open year-round, Brandmoore Farm offers this variety of ingredients as well as other items such as dairy and meat. Here is an outline of the process I used for a recent farmers’ market market:


 

For a root vegetable medley, I use organic carrots, russet potatoes and golden beets. Slice them the way you like, and toss in olive oil. Olive oil is one of the few dietary staples I like to pair with veggies, as it offers a large amount of monounsaturated and polyunsaturated fats-great for the heart! Additionally, this can be paired with any source of protein (eggs, chicken, steak), for any meal of the day, which makes it a versatile option on any menu!

 

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