Written by our in house nutritionist Alyssa Horton, RHN


Tis’ the season for root vegetables! Roots are some of the most nutrient-dense vegetables in the world. While each root contains its own set of health benefits, they share many of the same characteristics. Yams, beets, parsnips, turnips, rutabagas, carrots, onions, garlic, horseradish, turmeric, radishes, and ginger are all considered roots. They are not only amazing for your health, but they are super versatile in the kitchen, and can be prepared and eaten raw, steamed, boiled, roasted, sautéed, or grilled!



Root vegetables are used widely at HealthFare! You can find root vegetables in several of our menu items such as our Gingery Carrot Soup, Sweet Beet Salad, Roasted Yam Fries, Several of our Sauces, and the Purple Roots and Orange Refresher fresh pressed juices. As there is so much to say about Root Vegetables, this blog post will focus on Carrots and Ginger!




Carrots are perhaps the most popular root vegetable because they are perfect for eating raw or cooked. They match well with just about any vegetable in both cooked and raw applications and can be paired with any spice or herb. Carrots are usually orange in colour, though purple, black, red, white, and yellow varieties exist.You can find carrots in our Gingery Carrot Soup, and Orange Refresher and Purple Roots juices.


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Ginger is a powerhouse root due to its natural antibiotic, anti-inflammatory, and detoxification properties. With a sweet, spicy, yet creamy flavor, ginger can be used in a large variety of foods and drinks. Feeling sick? Ginger is often used to boost the immune system! Ginger can be found in both our Gingery Carrot Soup, Orange Refresher and Purple Roots juices, Tandoori Marinade, Teriyaki Sauce, and Apple Coconut Curry Sauce.



Vitamins and Minerals/ Health Benefits

Because root vegetables grow underground, they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants,Vitamins A, B, C, and iron. They are also filled with complex carbohydrates and fiber, which make you feel full for longer, and help regulate your blood sugar and digestive system. This factor, plus the high-octane nutrients and low calories, make roots excellent for people who are trying to lose weight, or simply stay healthy. Root vegetables are disease-fighting, immunity and energy-boosting, and are also extremely versatile in cooking. Carrots are best known for being rich in Beta-Carotine, a compound that may reduce heart disease and certain types of cancer, and Vitamin A, which promotes vision, bone growth and tooth development. In 100 grams, raw ginger contains 80 calories, and contains moderate amounts of Vitamin B6 (12% of the daily value), magnesium (12% daily value), and manganese (11% daily value).


Did you know?

Root Vegetables are best stored in a cool, dark, humid room. When storing them in the refrigerator, keep roots in a paper bag in the crisper. Storing them uncovered causes them to soften and go bad quickly.




- from Executive Chef Gina

Wash and peel 4 carrots, cut into coins.
Toss cut carrots,  2 tbsp olive oil, 2tbsp maple syrup, pinch of salt and pepper, in a mixing bowl.
Take a baking sheet lined with parchment and spread out your coated carrots. 
Roast in oven for 15-20 mins at 350. Carrots should be caramelized and fork tender.
Rough chop 2 tbsp of Fresh dill and sprinkle of carrots. Put into serving dish. 

See you next month!