Availability, Selection, Storage, and Preparation

This root is available from fall to early spring. Select medium size roots that are smooth and firm. Larger roots are more fibrous and smaller roots have less meat. White salsify is sold in bunches with leaves still attached. Black salsify is usually sold without leaves and in plastic bags. Salsify will last 2 weeks wrapped in plastic and stored in the refrigerator. Prepare salsify by scrubbing with a brush, removing the skin, rootlets, and all dark spots. Trim the tops and bottoms and slice as you would a carrot or leave whole. Avoid overcooking this root as it will quickly turn into mush.

Make Salsify Part of Your 5 to 9 A Day Plan!

• Steam salsify and serve with your favorite vinaigrette as a delicious side dish.
• Add sliced salsify to all your soups and stews for added flavor interest.
• Serve mashed salsify instead of the usual mashed potatoes.
• Make salsify pureed soup by pureeing salsify, adding your favorite herbs and spices, and serving it with whole grain rolls for a satisfying lunch or dinner.

Recipes

Winter Root Vegetable Stew
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Chef Stephen Pyles for Melissa’s World Variety Produce

Ingredients

1½ Tbsp olive oil
8 garlic cloves, chopped
1 cup celery root, peeled and finely diced
1 cup parsnips, peeled and finely diced
1 cup rutabaga, peeled and finely diced
1 small beet, peeled and finely diced
½ cup red wine
3 cups vegetable stock
1 cup water
1 tsp sage, dried
1 tsp thyme, dried
1 tsp oregano, dried
1 Tbsp fresh parsley, chopped

In a large saucepan, heat the olive oil until lightly smoking and add the garlic, onions, carrots, celery root, parsnips, rutabaga, beet, and turnip. Cook the vegetables over high heat, until they are slightly golden, about 4 minutes, stirring occasionally. Deglaze the pan with the red wine and reduce the liquid by half. Add the stock, bring to a simmer, and cover the pan. Cook at a simmer, covered, for about 8 minutes, or until all the vegetables are tender; add more stock as necessary to keep the vegetables covered. Add the sage, thyme, oregano, and parsley. This stew can be made one day ahead and reheated.

Nutritional analysis per serving: Calories 113, Protein 2g, Fat 4g, Percent Calories From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 387mg.

Steamed Salsify, Parsnips, and Potatoes with Curry Sauce
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Frieda’s

Ingredients

1 cup salsify, sliced
1 cup parsnips, sliced
1 cup potatoes, sliced
3 Tbsp lemon juice
2 Tbsp all-purpose flour
1 Tbsp butter
2 Tbsp green onion, minced
½ cup milk, fat free
1 tsp curry powder
¼ tsp salt
¼ tsp black pepper

Trim and peel salsify; slice thinly into a bowl of water with lemon or lime juice added. This prevents discoloration of salsify. Drain; place slices of salsify, parsnips, and potatoes in saucepan with water to cover. Bring to boiling; reduce heat and simmer 8 to 10 minutes or till tender. Drain; transfer to serving platter. In same pan, melt butter and sauté onion for 1 minute. Stir in flour; add milk all at once. Cook until thickened and bubbly. Stir in curry, salt and pepper; cook 2 minutes more. Spoon sauce over salsify, parsnips, and potatoes; serve.

Nutritional analysis per serving: Calories 154, Protein 4g, Fat 4g, Percent Calories From Fat 25%, Cholesterol 10mg, Carbohydrates 26g, Fiber 4g, Sodium 147mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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