Vim & Vigor - Winter 2020 - UVA - 46

46

In the Market

THREE WAYS WITH

Rutabagas

AFFORDABLE AND VERSATILE, THESE
UNDERAPPRECIATED ROOT VEGETABLES
ARE A GREAT SOURCE OF FIBER

BY LEXI DWYER
1

MAKE NOODLES

Remove the thick, brown outer layer with a vegetable peeler. Next, use a mandoline or a spiralizer to make
long, slender strips. Blanch the noodles by cooking them
in boiling water for 2 minutes, then plunging them into
ice water. Pat the strips dry and sauté them with your
sauce of choice on medium heat for about 5 minutes.
"Rutabaga noodles have less starch, fewer calories and
more fiber than regular pasta," Angelone says. 

2

MASH THEM

Peel a rutabaga and cut it into chunks.
Place them in a saucepan with 1 teaspoon of salt
and enough water to cover them. Bring water to
a boil, then reduce to a simmer, cover and cook
for 30 minutes. Drain the rutabaga and mash
it with a fork, potato masher or hand mixer.
As Angelone says, "Rutabagas make a great
substitute for potatoes since they're higher
in fiber and lower in calories."

3

ROAST THEM

Peel a rutabaga and cut it
into half-inch cubes. Toss them
with olive oil and season with
salt and pepper. Roast in the
oven at 450 degrees for about
30 minutes, until chunks are
slightly brown and easy to
pierce with a fork.

PHOTO BY GETTY IMAGES

When was the last time
you cooked rutabagas?
Perhaps, like many home
cooks, you've never even tried this
rounded, nubby root vegetable.
"I think people are afraid of
rutabagas and don't use them much,
but they really are delicious and
nutritious," says Sonya Angelone, a
registered dietitian nutritionist and
spokeswoman for the Academy of
Nutrition and Dietetics.
Rutabagas are related to turnips,
but they have ridged, concentric
circles around their tops and a
milder, sweeter flavor (especially
true for smaller ones). They're an
excellent source of insoluble fiber,
which not only improves digestion and contributes to feelings of
fullness but also, as Angelone says,
"helps feed and increase the variety
of healthy bacteria already in our
gut." The gut microbiota, as these
bacteria are called collectively, has
been studied for its ability to protect against health conditions such
as heart disease and cancer.
Rutabagas are also high in vitamin C, which boosts immunity.
One cup contains more than half
the recommended daily amount
for adults.
If you're now convinced that you
need to weave rutabagas into your
next weekly meal plan, here are
three suggestions:

WINTER 2020 VIM & VIGOR

V2_VVWI2000_46-47_InTheMarket.indd 46

10/26/20 11:49 AM



Vim & Vigor - Winter 2020 - UVA

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2020 - UVA

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Vim & Vigor - Winter 2020 - UVA - Cover2
Vim & Vigor - Winter 2020 - UVA - Contents
Vim & Vigor - Winter 2020 - UVA - 2
Vim & Vigor - Winter 2020 - UVA - 3
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Vim & Vigor - Winter 2020 - UVA - Cover3
Vim & Vigor - Winter 2020 - UVA - Cover4
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