A blog by runners. For runners.

Getting to the Root

The Kitchen Vixen is our weekly recipe contributor. This week she offers a great vegetable recipe. This recipe can be used as a side, on top of salads, and much more!


Sweet Roasted Root Vegetables with Walnuts & Beet Greens

Who doesn't love baked apples or baked sweet potatoes? But who would've thought about baking them together? Well, I did, but only because I wanted to try something different other than the typical savory combination of herb laced roasted root vegetables such as potatoes, carrots and onions.

For this recipe I decided to use sweet potatoes instead of fingerlings or red potatoes which I typically use. I also decided to complement the sweet potatoes with some sweet red onions instead of the more common yellow onions. And then I thought, “Tart granny smith apples might make a nice contrast to the already prevalent sweet taste.” OMG, these are the best roasted root vegetables I have ever tasted.

Since beets are also part of the mix, you cannot allow those nutritious beet greens to go to waste. So I've also included instructions on how to prepare the greens and their stems as well.

Beet greens are rich in vitamin A, vitamin C, calcium, iron, magnesium, manganese and potassium, all nutrients that are essential to athletic performance.

If you'd like to try other root vegetables such as carrots, rutabagas or turnips, simply follow the same preparation guidelines. Feel free to also experiment with various herbs such as dried basil, oregano, thyme or even fennel seeds. There are no limits when it comes to roasting root vegetables. Prepare big batches and enjoy them as a side dish with your morning egg scramble, or toss with your lunchtime salad, or use them to turn a simple bowl of soup into a meal. The energy they provide will surely fuel you for your daily activity. Enjoy!

Ingredients

  • 1/2 cup cider vinegar
  • 1/2 cup low-sodium vegetable or chicken broth
  • 1 medium-5 in. sweet potato, cut into 2-inch chunks
  • 1 medium red onion, cut into 2-inch chunks
  • 3 medium beets, peeled and cut into 2-inch chunks
  • 2 medium tart apple, such as Granny Smith, cored and cut into 2-inch pieces
  • 1/2 red bell pepper, diced
  • 1/4 cup walnut pieces
  • Bunch of beet greens & stems removed from fresh beets

Directions

Preheat the oven to 400 degrees. Set your oven rack about 6 inches from the top coils.

  1. Wash and chop the sweet potato, red onion and apple, and peel and chop the beets. Place all of the chopped vegetables and the apple pieces in a large mixing bowl and toss with the broth, apple cider vinegar and walnut pieces. Place on a large baking tray lined with parchment paper. Bake for 30 minutes. Remove from heat and stir vegetables to promote even cooking. Place the vegetables back in the oven and cook for another 20-30 minutes, until soft when pierced with a fork.
  2. When the vegetable are about 10 minutes from being done, fill a medium sauce pot with about 2-inches of water. Insert a steamer basket, cover with a lid and bring to a boil on medium-high heat. Rinse the beet greens, remove the ribs (stems) and chop them into 1/2 inch pieces. Chop the greens into 2-inch pieces. Place the beet stems in the steamer basket and steam 1 minute. Add the beet greens and steam 1 more minute, until bright green. Remove the steamer basket and place the greens in a bowl. Cover with a lid to keep warm while you finish the roasted vegetables.
  3. Serve yourself one cup of beet greens with one and a half cups of roasted root vegetables and a palm sized portion of your favorite protein source. Since you already have the steamer basket set up, throw in a nice piece of wild cod, salmon or haddock. It takes only about 7 minutes to steam most fish and then you will have a very complete and energizing meal.
    (Note: If you don't have a steamer basket, well you should get one, but you can also cook the beet greens in just an inch of water.)

Nutrition Facts
Serving Size
1 1/2 cups roasted vegetables, 1 cup beet greens
Amount Per Serving
Calories
177
Calories from Fat
45

Total Fat
5 g

Sodium
253mg

Total Carbohydrates
29g

Fiber
7g

Sugars
14g
Protein
4g
% Daily Value*
Vitamin A 90% Copper 14%
Vitamin C 46% Vitamin B12 0%
Calcium 10% Vitamin B-6 8%
Riboflavin-B2 9% Iron 16%
Selenium 2% Pantothenic Acid 3%
Vitamin D 0% Vitamin E 6%
Phosphorus 7% Potassium 19%
Magnesium 16% Manganese 32%
Folate 13% Zinc 4%
* Based on a 2000 calorie diet