ROOT NUTRITION

While developing my brand & logo, I aimed to make it tangible, showing options to explore in diverse cuisines & whole foods. Root vegetables not only offer essential nutrition for our bodies but are also versatile in preparation & storage. Each type can be cooked in countless ways & can last for months in a cool, dark pantry. Furthermore, I've included other beneficial roots to enhance your culinary knowledge as there are many delicious options that are both functional & medicinal!

MALANGA

"potato of the tropics"

starchy root vegetable, rich in complex carbohydrates
easier to digest than potatoes related to its smaller amylopectin branches (smaller surface area to break down)
higher ratio of insoluble fiber vs soluble fiber - helpful for bowel movements & colon health overall
aids in creating more diversity in your gut microbiota
great source of electrolytes: potassium, phosphorous, & magnesium; as well as Calcium, iron, B-vitamins & vitamin A
- Calcium & Magnesium: supports strong bones, muscles, nerves
- Potassium: maintains fluids in cells, supports healthy blood pressure & muscle contraction; hydration
- Phosphorous: growth & maintenance of cells, tissues, & DNA
high in carotenoids, an antioxidant, to fight off free radical damage/inflammation throughout the body

NOTE, similar to potatoes, cannot be consumed raw due to its high oxalic acid content, which is mostly cooked out

YUCCA

the edible root that tapioca flour comes from - so yes, it is gluten free!
source of vitamins C & B6, potassium, & magnesium
its vitamin C content, which isn't very notable in a lot of foods outside of citrus sources, enhances iron absorption & collagen production
aids in digestion for it's fiber content
rich in polyphenols/antioxidants

These can be consumed & prepared very similarly to classic potatoes and you may even recognize yucca fries or tostones!

CARROT

A classic root, easy for snacks, soups, & salads. All of the different colors provide different phytochemicals/ antioxidants and barely differ its taste.

source of vitamin K, fiber and potassium
Promotes heart, eye, & oral health from its rich sources of vitamin A, beta-carotene, & fiber

My favorite way of preparing carrots outside of just as is, would be sauteed with green beans & almonds! If needing a little bit more sweetness, honey is a great topper.

RADISH

rich in Vitamin C, fiber, & folate
aids in maintaining blood sugar
contains glucosinolate, which aids in the prevention of gallstones
high in phytochemicals
its leaves, stems, greens are edible - great option for microgreens!

Radishes are commonly featured in Asian dishes, such as stir-fries, salads, & as garnishes. While they don't need to be a main ingredient, having them readily available allows you to easily enhance your meals. A small amount can make a big difference & when it comes to nutrition, variety is essential & consistency key!

GARLIC

source of B6, vitamin C, & manganese
- B-vitamins help our cells grow & stay healthy
- vitamin C keeps our immune system strong & helps our bodies heal quickly
- manganese aids in keeping our bones & nervous system in check
contains many sulfur-containing compounds, such as allicin, that can enhance blood circulation
reduces inflammation in our bodies & shown to reduce risk of heart disease & diabetes
antibacterial, antifungal

TURMERIC

source of iron, potassium, & fiber
- iron is essential in producing white blood cells, which are essential in our immune system & transporting oxygen throughout the body
rich in antioxidants
- contains specific polyphenol, curcumin
history of medicinal use, dating back nearly 4000 years
can relieve gas, boost wound healing & skin integrity, & address/dissolve gallstones

There are so many turmeric supplements out there now and very expensive. Why not go straight to the source that can be easily grown from roots bought at the grocery store!

References:

Bottaro, A. (2025, April 11). Is Malanga Root Good for you?. Verywell Health. https://www.verywellhealth.com/malanga-root-8426355

“Cassava vs. Yucca: Different Uses of Cassava and Yucca - 2024 - MasterClass.” MasterClass, 2020, www.masterclass.com/articles/cassava-vs-yucca.

Cheeke, P. R., Piacente, S., & Oleszek, W. (2006). Anti-inflammatory and anti-arthritic effects of Yucca schidigera: a review. Journal of inflammation (London, England), 3, 6.

https://doi.org/10.1186/1476-9255-3-6

Gardener, Erin @ The Impatient. “The Beautiful Oddball: Growing Turmeric.” The Impatient Gardener, 4 Nov. 2021, www.theimpatientgardener.com/turmeric/.

Graf, B. L., Zhang, L., Corradini, M. G., Kuhn, P., Newman, S. S., Salbaum, J. M., & Raskin, I. (2018). Physicochemical differences between malanga (Xanthosoma sagittifolium) and

potato (Solanum tuberosum) tubers are associated with differential effects on the gut microbiome. Journal of functional foods, 45, 268–276. https://doi.org/10.1016/j.jff.2018.04.032

J Ambrogi Foods. (2023, February 3). ROOT TARO (MALANGA). J Ambrogi Foods » Wholesale Fresh Fruit and Vegetables - Ambrogi Food Distribution.

https://ambrogifoods.com/product/root-taromalanga-cs-aprx-40/

Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and

Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/

Salehi, B., Zucca, P., Orhan, I. E., Azzini, E., Adetunji, C. O., Mohammed, S. A., Banerjee, S. K., Sharopov, F., Rigano, D., Sharifi-Rad, J., Armstrong, L., Martorell, M., Sureda, A., Martins,

N., Selamoğlu, Z., & Ahmad, Z. (2019). Allicin and health: A comprehensive review. Trends in Food Science & Technology, 86, 502–516. https://doi.org/10.1016/j.tifs.2019.03.003

Sunanta, P., Kontogiorgos, V., Pankasemsuk, T., Jantanasakulwong, K., Rachtanapun, P., Seesuriyachan, P., & Sommano, S. R. (2023). The nutritional value, bioactive availability

and functional properties of garlic and its related products during processing. Frontiers in nutrition, 10, 1142784. https://doi.org/10.3389/fnut.2023.1142784

Turmeric benefits. (2024, June 20). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits

White, Adrian. “How to Plant and Grow Garlic.” Gardener’s Path, 5 Dec. 2019, gardenerspath.com/plants/vegetables/growing-garlic/.