Produce Tips

• Select firm jicama that are smooth with no bruises or spots. Store in a cool, dry place for up to four months. Keep sliced jicama in a sealed container in the refrigerator for up to one week.
• Look for rutabagas that are smooth, round, and firm. Store in a cold, dry place for up to four months.
• Choose small to medium-sized turnips that are smooth, round, and firm. Store in a cool, dry place for up to two months, or in a sealed container in the refrigerator for two weeks.

Serving Ideas

• Peel and slice jicama. Sprinkle with lime juice, or chili powder for a quick snack.
• Serve mashed rutabagas, instead of mashed potatoes.
• Sauté sliced turnips, turnip greens, and chopped onions for a flavorful side-dish.
• Peel and cube parsnips and add to your favorite soup.
• Shred radishes and add to a salad.

Why eat root vegetables?

• A ½ cup of most root vegetables is an excellent source of vitamin C.
• Root vegetables are high in fiber, which helps healthy digestion, and low in calories.
• Root vegetables are rich in complex carbohydrates, or starch, which give your body energy, especially for the brain and nervous system.
• Good sources of complex carbohydrates are vegetables, fruits, and grains .

Although December is recognized as root vegetable month, root vegetables can be enjoyed year-round. Root vegetables come in all different shapes and colors, and they provide a variety of important nutrients.

Counseling Corner

Root vegetables provide fiber and many micronutrients, which vary depending on the type of root vegetable.

Types of Root Vegetables

There are many different kinds of root vegetables that boast unique flavors and nutrients. Some can be consumed raw and others need to be cooked in order to enjoy. Root vegetables can be incorporated into side dishes or featured in the main meal!

• Beets: Beets have an earthy and sweet flavor and contain folate, riboflavin, potassium, and manganese. They come in vibrant red and golden varieties.

• Carrots: Known for their bright orange color, carrots also may be available in purple, white, and yellow varieties. They are packed with vitamin A.

• Cassava (Yuca): Cassava is used to make tapioca and cassava flour. It is a starchy tuber, similar to a potato, that grows in tropical regions of the world, including in Puerto Rico. They cannot be eaten raw, the skin must be peeled, and they must be cooked well, since they contain toxins in raw form.

• Jicama: Common to Mexico and Central America, jicama is crisp and sweet, and has a similar flesh to apples. Jicama contains vitamin C, iron, and vitamin B6.

• Onions: They may make you cry, but onions are integral to adding flavor to many recipes and come in different varieties, such as red, yellow, or sweet. Onions are a source of vitamin C.

• Parsnips: Parsnips look similar to carrots in shape and size, but they are white, sweeter, and taste distinct from carrots. They contain vitamin K, zinc, and pantothenic acid.

• Potatoes: The tuber that is turned into so many American classics from mashed potatoes to roasted potatoes come in many varieties, including russet, fingerling, red, and Yukon gold. Potatoes, including the nutrient-rich skin, contain potassium, vitamin C, and vitamin B6.

• Radishes: There is nothing like biting into a crisp, spicy radish! There are many varieties of radishes, including red globe and daikon radishes.  Radishes are also high in vitamin C and potassium.

• Rutabagas: In addition to having a fun name, pronounced “roo·tuh·bay·guh,” rutabaga is sweet and has a subtle flavor similar to cabbage and turnips. Rutabagas are not just a root veggie but are also considered a cruciferous vegetable. They usually are purple and light yellow-orange in color and contain vitamin C.

• Sweet Potatoes & Yams: These two vegetables may be confused for one another; however, sweet potatoes have an orange skin and orange, white, or purple flesh and are more common in the U.S. due to the climates for growing. Yams have a brown skin with white flesh and are often less sweet and more starchy than sweet potatoes. They both contain vitamin A, vitamin C, and potassium and may be interchangeable in some recipes.

• Taro Root: Taro is a staple in Polynesia, including in Hawaii where it is often turned into poi, a sticky taro paste that is traditionally eaten with the fingers. Taro can also be used to make chips and flour, and it can be fried or roasted but taro cannot be eaten raw. It contains many nutrients, including vitamin B6 and potassium.

• Turnips: Young turnip roots are eaten raw in salads or can be pickled. The roots are also cooked and served whole or mashed and can also be used in stews. Turnips are high in vitamin C.

Tips & Ideas to Share

Choose: Choose root vegetables that feel firm and avoid ones with soft spots, bruises, or visible damage.

Wash: Make sure to wash and scrub root vegetables very well, since they often have a layer of dirt leftover from growing underground.

Prepare: Root vegetables are often peeled and sliced or chopped up before cooking. However, the skin of some root vegetables, like potatoes, Jerusalem artichokes, and beets, is edible, and contains important nutrients! Many root vegetables can also be cooked whole (parsnips, carrots, beets, garlic, and potatoes) and saves a preparation step.

Storage: Some root vegetables should be stored in the pantry, while others need to be refrigerated or frozen to maintain quality and freshness.

• Potatoes can be stored for 1-2 months in the pantry and sweet potatoes and yams can be stored for 2-3 weeks in the pantry.

• Onions can be stored for 1 month in the pantry or 2 months in the refrigerator.

• Beets last 1-2 weeks in the refrigerator.

• Carrots and parsnips can be stored for 2-3 weeks in the refrigerator.

Uses: Root vegetables can be used in a variety of ways depending on the type, but they are often great for roasting, boiling, baking, or sautéing. Some root vegetables, like radishes, peeled jicama, and carrots can be eaten raw in salads or paired with dips.

Flavor: Garlic, ginger, and turmeric are root vegetables too! Garlic and ginger can add sweet, spicy, and pungent flavors to dishes. Fresh or ground turmeric root can also add flavor and spice to meals.

• Root vegetables are the roots of plants that are eaten as vegetables. These roots grow into the ground from the base of the plant stem. They anchor the plant, absorb water and nutrients, and store energy. Root vegetables are divided into six subgroups: Tap Roots; Tuberous Roots; Corms; Rhizomes; Tubers; and Bulbs.

• For example, turnips and rutabagas are tap roots, while jicamas are tuberous roots.

• Only the jicama tuber root is edible, the rest of the plant is not.

• Besides complex carbohydrates, root vegetables also provide beneficial vitamins, minerals, and fiber.

• Turnips are produced mainly as a small (approximately 400 acres) commercial crop in Kern County and Imperial County in California.

As you enjoy fresh produce, follow these safe handling tips to help protect yourself and your family.

Fruits and vegetables are an important part of a healthy diet. Your local markets carry a wide variety of nutritious fresh fruits and vegetables. However, harmful bacteria that may be in the soil or water where produce grows can come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during storage or preparation.

Eating contaminated produce can lead to foodborne illness, often called “food poisoning.” So as you enjoy fresh produce, follow these safe handling tips to help protect you and your family.

Buy Right

You can help keep produce safe by making wise buying decisions.

• Choose produce that is not bruised or damaged.
• When buying pre-cut, bagged or packaged produce — such as half of a watermelon or bagged salad greens — choose only those items that are refrigerated or surrounded by ice.
• Bag fresh fruits and vegetables separately from raw meat, poultry, and seafood when packing them to take home from the market

Store Properly

Proper storage of fresh produce can affect both quality and safety.

• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check! If you’re not sure whether an item should be refrigerated to keep its quality, ask your grocer.
• Refrigerate all produce that is purchased pre-cut or packaged .

Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry, and seafood — and from kitchen utensils used for those products.

• Wash cutting boards, dishes, utensils, and countertops with soap and hot water between preparing raw meat, poultry, and seafood and preparing produce that will not be cooked.
• If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use

Prepare Safely

When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.

• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.
• Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Produce is porous. Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested.
• Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface

What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items are pre-washed and ready-to-eat. If so, it will be stated on the packaging, and you can use the produce without further washing.

If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems.

Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

• Vomiting, diarrhea, and abdominal pain
• Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately.