Parsnips
The parsnip, which is related to both the carrot and celery root, looks pale and sometimes a bit straggly, but its homely appearance masks an elegant, intense, herbal sweetness. Scoop up a pound or two of them on your next trip to the market and you'll discover a new star in autumn meals.
Health Benefits: It is one of the excellent sources of soluble and insoluble dietary fiber. 100 g root provides 4.9 mg or 13% of fiber. Adequate fiber in the diet helps reduce blood cholesterol levels, obesity and constipation conditions. Parsnip contains many poly-acetylene anti-oxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol. Several research studies from scientists at University of Newcastle at Tyne found that these compounds have anti-inflammatory, anti-fungal, and anti-cancer function and offer protection from colon cancer and acute lymphoblastic leukemia (ALL).
Fresh roots are also good in vitamin C; provide about 17 mg or 28% of RDA. Vitamin C is a powerful water-soluble anti-oxidant, easily available to us from natural sources. It helps the body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps protect from diseases and cancers by scavenging harmful free radicals from the body. Further, the root is rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as vitamin K and vitamin E. In addition, it also has healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
How to Buy: Small parsnips aren't necessarily more tender than large ones, so choose fairly big specimens to minimize the amount of peeling you'll have to do. Look for sweet-smelling, firm parsnips free of blemishes or soft spots, and avoid those with a sprouting top, which signifies a woody core. Stored in a ventilated plastic bag, parsnips keep for weeks in the crisper.
How to Cook: Peel and trim parsnips just like you would carrots. If you do find a woody core, simply remove it with a paring knife. Parsnips are slightly softer and quicker cooking than carrots. They have great body when pureed (delicious with pork), and when roasted, they caramelize on the outside and turn creamy within. They play well with other root vegetables, dark leafy greens, and smoky flavors, and lend spicy sweetness to baked goods.