Winter Vegetable Miracle: Rutabaga

Here we are, deep in the heart of winter. As we hunker down and prepare ourselves for several more weeks of arctic chill, it’s easy to bemoan the long road to summers’ farmers markets, with their bursts of plump berries, tender young greens and crisp, delicate stalks of asparagus. Sometimes it seems as though those months will never arrive and that we’ll be eating leeks, potatoes and onions forever.

Before we start feeling too sorry for ourselves, it’s important for all local and seasonal eaters to be reminded that winter produce offerings are far more extensive and generous than we might assume. They include cabbage, Brussels sprouts, winter squash, parsnips, cauliflower, celery root, endives, radicchio, Swiss chard, kumquats, and winter citrus, depending on where you’re located. And they also include a creature that goes by a strange name: rutabaga.

Rutabaga: it sounds like an ingredient for a witch’s stew, doesn’t it? In truth, this golden root vegetable is very similar to its close cousin, the turnip. Like turnips, rutabagas are considered to be members of the cabbage family of vegetables and are also referred to as crucifers. They sport a waxy, yellow exterior, and they’re tender enough to be sliced, diced, and eaten raw. They are also naturally sweet, which means that steaming and roasting release a delicious, mildly caramelized flavor.

Rutabagas may be bland to the eye, but their health benefits are distinctive indeed. Rutabagas are an excellent source of Vitamin C, an important wintertime ally against commonplace ailments. Depending on serving size, a portion of rutabaga can provide from 17 to 45 percent of the recommended daily amount of calcium for women. They are an excellent source of fiber (which we all know and love for its ability to keep our digestive systems moving along) and potassium, a mineral that aids in proper electrolyte balance. Finally, rutabagas are rich in isothiocyanates, a family of phyochemicals which may aid in preventing cancer and fighting inflammation. Like most great vegetables, rutabagas are as kind to your god pod as they are to your palate.

My favorite means of enjoying rutabaga is in this quick and easy, delicious and high-raw vegetable soup. It’s creamy, rich and a perfect source of warmth on a cool winter’s night. If you’re following a strict raw diet, though, have no fear — you can skip the gentle steaming step and enjoy a soup that’s 100 percent raw.

Rutabaga and Rosemary Soup

Serves: 2-4

1 3/4 cups chopped rutabaga
1 1/2 cups almond milk or water (I like a half-and-half combination of the two!)
1/4 cup cashews
1/2 small clove garlic (optional)
1 teaspoon sea salt (or to taste)
black pepper to taste
1 teaspoon dried rosemary

Gently steam the rutabaga over boiling water for about 10 minutes, or until the chunks are just tender.

Place the rutabaga in a high-speed blender with the remaining ingredients. Season to taste. Reheat gently if you like, or blend for a little extra time to keep the soup warm.

This soup is a little sweet, a little savory and a lot creamy. Drink it with any meal or even as a comforting and nutrient-dense midday snack. It’s also: high raw, vegan, gluten-free and soy-free.

Curious about other ways to prepare rutabaga? A simple roasting with some sea salt, pepper and coconut oil will release the vegetable’s natural sweetness and make a perfect addition to winter suppers. You can also shave and toss rutabaga into a seasonal salad of walnuts, citrus, fennel, dark leafy greens and pomegranate seeds. You’ll be delighted by the crunch!

No matter how you serve this underrated root vegetable, I guarantee you’ll be surprised by its mild flavor and versatility. Enjoy it and its many health benefits, too.

For more information on how to optimize your health, visit choosingraw.com.

Good Greens Salad

By Shawnarae Falconburg

Yield: 1-2 servings

-large bowl of your favorite greens (spinach, collards, spring mix, etc.)
-1-2 tablespoons flax seed oil or olive oil
-1-2 tablespoons apple cider vinegar
-juice of ½ lemon or the whole thing
-1-2 handfuls of heirloom baby tomatoes
-a sprinkle of sunflower seeds
-salt, pepper or spice to taste

Get the biggest bowl you can find and fill it until almost overflowing with whatever greens float your boat. I used spinach, romaine/red leaf and collards.

Then put the flax oil (or oil of your choice), lemon and vinegar. Massage greens until they are reduced to about half original volume.

Add heirloom baby tomatoes and a sprinkle of sunflower seeds. Add salt, pepper or spice to taste. Toss and enjoy!

Fresh Cranberry Chia Pudding

by Kristen’s Raw

Serves: 4

7 to 8 soft medjool dates, pitted and soaked in 1/2 cup water (reserve soak water)*
1/3 cup chia seeds
1 cup fresh cranberries
1 cup non-dairy milk (raw or not, s’up to you!)
splash almond extract

Soak the dates for up to a half hour to soften and make blending easier.

Place the chia seeds in a medium bowl and set aside.

Blend the cranberries, milk, dates (with soak water), and almond extract in a blender. Pour the blended mixture into the bowl of chia seeds and stir. Wait a few minutes and stir again. Wait another few minutes, stir again. While waiting between stirs, take time to give thanks for all that you have in your life.

Place in the refrigerator for up to a half hour to gel (if you can wait that long!).

Spicy Asian Noodle Soup

by Cook Me Healthy

Serves: 4

-1 ½ teaspoon sesame oil
-1 ½ teaspoon olive oil
-1 ½ inch piece ginger, peeled and minced
-3 cloves garlic, minced
-½ cup minced lemon grass or lemon balm- see below (if you don’t have these, the zest of 1 lemon should work)
-1 teaspoon sriracha (more or less to taste. I actually used 2 tsp)
-½ pound cauliflower, chopped
-¼ pound string beans
-½ pound mushrooms, sliced
-¼ pound kale, chopped
-1 quart vegetable stock (or chicken stock, homemade preferable)
-4 ounces broad rice noodles
-Soy sauce to taste

*The vegetables in this can be any that you like or whatever is in season.

Heat the oils in a medium pot. When hot, add the ginger and garlic, and sauté until aromatic, about 1 min.

Add the lemon grass/lemon balm and sauté another minute. Add the sriracha and sauté for 2 min until all the spices are coated with the sriracha. Add the cauliflower and string beans and sauté for 3-4 min, making sure to coat the veggies with the spices.

Add the veggie stock and bring to a rolling boil to allow all the spices to infuse. Add the noodles and continue to boil until noodles are cooked through.

Stir in the mushrooms and kale, and cook for about 5 more minutes. Add soy sauce to taste, cook another minute. Serve hot and enjoy the sinus-clearing power!

Crazy Sexy Seaweed

Here in the U.S., seaweed suffers from a longstanding, totally undeserved reputation as a slimy, slithery character. But adding seaweed to your culinary repertoire is not only sexy, it’s smart. Besides being alkalizing, seaweed is high in antioxidants, B vitamins, vitamin K, iodide, iron, and calcium. All this, plus it has anti-viral, cholesterol-lowering and potential estrogen-reducing and anti-cancer properties.

Think you’re a seaweed virgin? Hate to break it to you, but you’ve probably already eaten – and enjoyed – more seaweed than you realize. Like sushi? Then you like nori, the dark, slightly nutty sea veggie that encases your maki. Ever drink soy milk? Snarfed down some ice cream? Then you are familiar with the wondrous thickening properties of carragenaan and agar (not often used in home cooking, but the food industry uses these seaweeds widely as coagulates).

Popular throughout coastal Asian countries, seaweed comes in an astonishing variety of flavors and textures, some taste stronger than others. This seaweed cheat sheet will help newbies navigate the sea vegetable waters:

Arame – Mild, neutral to slightly sweet, light texture. Add to salads and soups; use as flavoring. To prepare: Soak in enough water to cover until soft; drain.

Dulse – Chewy, mild; gets spicier when cooked. Add to soups, salads, vegetables; use as a condiment. To prepare: Sprinkle as is, or rehydrate and drain to tease out the chewy texture.

Hijiki – Mild, but stronger thanarame; “sea” flavor, slightly coarse. Use when “veganizing” traditionally seafood- or fish-based dishes or in place of anchovies; add to salads and soups. To prepare: Soak in enough water to cover until soft; drain.

Kombu – Strong, distinctive salty flavor thanks to its natural MSG (Yes, you read right). A little goes a long way. Add to cooking water when cooking beans to decrease cooking times and improve digestibility; adds flavor and minerals to soups and stocks. To prepare: Most commonly comes in sheets. Wipe sheets with water before using.

Nori – Light, slightly nutty. Use for sushi, rolls (maki); add shreds to soups. To prepare: Comes in sheets, which are usually pre-toasted.

Wakame – Strong “sea” flavor; tougher texture. Add to soups, stews and bean dishes. To prepare: Soak in enough water to cover until soft; cut away any tough ribs (just as you would do when cooking kale or collards). If using in soups or hot dishes, add at very end. Should not cook for too long

To get started on your amazing seaweed adventure, try my easy, raw arame salad. Arame, the mildest of the seaweeds, provides a gentle, slightly sweet flavor base for the sweet onion and spicy ginger. The contrast of the delicate black strands against the red tomatoes and translucent white onions is a feast for the eyes, as well as the palette.

Easy, Raw Arame Salad

Serves 4

-2 cups arame
-2-3 cloves garlic, crushed
-1 tablespoon ginger, finely minced
-1 tablespoon raw apple cider vinegar
-2 tablespoon cold-pressed, extra-virgin olive oil
-1 small Vidalia or other sweet onion, sliced very thinly
-1 large tomato, chopped
-½ red pepper, chopped
-sea salt and pepper, to taste

Soak arame in water until soft (about 3 hours, depending on the texture). Drain.

Make dressing: In a small bowl, stir together garlic, ginger, oil and vinegar.

Toss everything together in a large bowl. Adjust seasonings. Tastes best if you let it sit overnight.

Dynise Balcavage is author of “The Urban Vegan” and “Celebrate Vegan.” She has published recipes in Vegetarian Times, VegNews and the Philadelphia Daily News, and she has been interviewed in The New York Times and International Herald Tribune.

Photo credit: NASA Goddard Space Flight Center

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