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Growing Together:
Food, Family and Friends
This month we explore winter favorites on our menu and how to store them for longer shelf life. We also learn about gardening activities to do indoors.
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Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Kim Bushaw, M.S., Family Science Specialist (former)
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EAT
Root vegetables include carrots, onions, parsnips, turnips, beets and sweet potatoes. They are rich in vitamins and minerals that promote health and provide variety in our diets. On average, adults and children need 4 to 5 cups of fruits and vegetables daily.
Invite your family to create menus using these seasonal favorites. Remember that a healthful diet helps our bodies fight colds and flu that occur during the winter months.
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See the “Now You’re Cookin’!” series of publications from NDSU Extension, with many recipes, menu-planning ideas and shopping tips to explore as a family.
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This colorful recipe pairs well with meat loaf or a roast, along with baked apples for dessert. You can halve this recipe to make six servings and use the remaining ingredients to make a tasty vegetable soup. Or enjoy the leftovers from the full recipe within the next few days.
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Roasted Vegetables
2 cups sweet potato, cut into cubes or wedges
1 red onion, cut into chunks
1 red bell pepper, chopped
2 cups broccoli florets or Brussels sprouts
1 yellow squash, sliced and quartered
1 zucchini, sliced and quartered
2 cups white mushrooms
2 tablespoons balsamic vinegar
2 tablespoons olive oil
4 cloves garlic, minced
2 teaspoons Italian seasoning (or favorite seasoning)
Salt and pepper (to taste)
Preheat oven to 425 F. Line a baking sheet with foil. Place sweet potatoes in bowl and add 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Italian seasoning, salt and pepper. Toss to combine. Transfer mixture (reserve bowl) to sheet pan and spread in single layer. Roast for about 30 minutes, then stir. Place remaining vegetables in bowl and add remaining olive oil, balsamic vinegar, garlic and Italian seasoning. Season with salt and pepper to taste. Toss to combine. Add to sweet potatoes on sheet pan. Roast 10 to 15 minutes longer or until tender. Roasting time may need to be adjusted depending on size of vegetables. Serve immediately.
Makes 12 servings. Each serving has 80 calories, 1 gram (g) fat, 2 g protein, 10 g carbohydrate, 2 g fiber and 30 milligrams sodium.
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Connect
Carrots, turnips, radishes, parsnips, beets and other root crops can be regrown. If you are cooking root vegetables, you can simply cut off the tops, keeping a little of the vegetable at the top end. Place the tops in a shallow container of water. Fresh greens will grow. It’s not the right time of year to start plants for outdoors, but it’s always fun to watch and document the growth. Consider this a practice run for next spring when you can start plants in the house and plant them outside in the garden.
Growing flower bulbs inside in the winter can add some color and fragrance to your home. Carrie Knutson, NDSU Extension agent – Grand Forks County, tells us how to force spring bulbs in this article at https://tinyurl.com/forcing-bulbs. Alternately you can purchase an amaryllis plant complete with instructions, or just try to grow bulbs in a small see-through container. Fill part way with small stones, add a bulb or two root-side down and water. Watch and record the root growth and later, the flowers!
Are you looking for a winter craft? “Found art” is perfect for your garden or to gift to someone with a garden. Tin cans with no sharp edges are a good base to make into funny owls, bumble bees, giant mosquitos and whatever else your imagination brings forth. Collect all sorts of bits to adorn your garden friends. Lose an earring or break a necklace? Great! Add it to the found art box. Bottle caps, wire, odd lot silverware from the thrift store, stones
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Fresh root vegetables can be stored for months in your home if you store them in a cool, dark place, such as in a basement. Simply brush away any soil (if you harvested them). Washing them before storage may introduce too much moisture that can hasten spoilage. Be sure they have some ventilation, such as a mesh bag or crate.
Some people store root vegetables such as carrots and beets in layers of moist sand in a cool, dark place. For longer-term storage, consider preserving the vegetables by freezing following current recommendations found in the “Food Freezing Guide” from NDSU Extension.
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