2 Recipes With All The Strength Of The Earth

Autumn tubers, roots, and vegetables like squash are fairly inexpensive and great for satisfying your appetite, as they contain fibers that, along with starch, give you a feeling of fullness. They are gluten free and are a good option for light dinners.

The ideal is to choose local and organic products, because they provide more nutrients. Those with bright colors (such as pumpkin, sweet potatoes or carrots) stand out for their richness in carotenoids such as beta-carotene, a precursor of vitamin A, which plays an important role in regulating the growth and differentiation of cells.

A trio of nutritious autumn and winter vegetables

• Pumpkin. Its pulp can be used in stews, purees, desserts and many recipes. It is very rich in fiber, contains beta-carotene, vitamin K, potassium, vitamin C, copper, manganese, riboflavin (vitamin B2) and antioxidants such as lutein, which helps prevent cataracts and macular degeneration.
• Sweet potato. With nutrients similar to pumpkin, it has a low glycemic index, making it ideal for diabetics. In addition, due to its choline content, it has anti-inflammatory properties.
• Carrots Very inexpensive, there are them, in addition to the orange, purple and yellow ones, each with different properties. They can be eaten raw or cooked, and in both presentations they maintain a good amount of fiber and nutrients such as potassium, vitamins K and C, beta-carotene and other antioxidants.

Some tubers such as sweet potato and potatoes contain solanines, so they should not be eaten raw, as they can be toxic to health.

A simple way to cook them is cooked (with the peel increases the nutritional content), although they can also be prepared baked or roasted. If they are well cooked, they are foods full of flavor and nutrients.

2 recipes with pumpkin, potato, sweet potato and carrot

1. Potato and sweet potato tower

Ingredients for 2 people:

• ½ potato
• ½ sweet potato
• ½ tomato
• ½ pumpkin
• 20 g of spinach
• 1 tablespoon nutritional yeast
• 1 tablespoon pumpkin seeds
• 1 tablespoon fresh rosemary
• ½ tablespoon dried basil
• ½ teaspoon ground pepper

preparation:

1. Cook the potato and sweet potato in a pot of cold water over medium-high heat.
2. Slice the potato, sweet potato, tomato and pumpkin into 0.5 cm thick slices.
3. Pass the pumpkin, seeds and tomato in the pan for 5 minutes.
4. Sprinkle the slices with the nutritional yeast, fresh rosemary, dried basil, and ground pepper.
5. Make towers with the ingredients, placing them alternately with the spinach.

2. Stew of tubers with cashew butter

Ingredients for 1 person:

• For the tuber stew
• ½ sweet potato
• ½ potato
• ½ beetroot or 2 carrots
• 100g cauliflower
• 50 g of spinach
• 1 tablespoon of walnuts or almonds

For the pumpkin cashew butter:

• 50 g of cashews soaked in hot water for 30 minutes
• 20 g pumpkin puree
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon maple syrup
• A pinch of Himalayan salt or sea salt

preparation:

1. Cook the sweet potato, potato and beets or carrots in a pot with water until they are tender inside. You can check the degree of doneness by inserting a knife or fork into the food: when it goes in and out easily, they are ready.
2. To make the butter, process all the ingredients in a blender until you get a uniform and creamy consistency.
3. Once the tubers are cooked, cut them into slices, put them on the plate and spread the homemade cashew butter on top.
4. Wash the spinach and cauliflower florets. Chop them into small pieces and drop them over the tubers.
5. Add the walnuts or chopped almonds.