If you're stuck in a vegetable rut and tired of green beans, peas, and carrots, this season might be a good time to try some unusual but healthy vegetable picks.
This time of year, they'll revitalize your dinner repertoire, increase your salad routine, and add color and texture to soups and stews.
To help you eat more vegetables, three registered dietitians shared their secret winter vegetable recommendations with Fox News Digital.
Nutritionists talk about the best vegetables for health
Check out these delicious foods. Keep an eye out for them the next time you go to the grocery store or farmers market.
Rutabaga
Julie Lopez, RD, owner of New Jersey-based Virtual Teaching Kitchen, says this root vegetable is sweeter than its turnip cousin and boasts a creamy consistency when cooked.
Why not try some fun, unusual, and healthy vegetables this season? From left to right: pumpkin, celeriac, romanesco. (iStock/Fox News Digital)
“In its raw state, rutabaga is more yellow in color and oblong in shape,” she said.
This hearty vegetable is packed with nutrients such as fiber, vitamin A, vitamin C and potassium, Lopez said.
There are things you need to know when purchasing this vegetable. When rutabagas are sold in grocery stores, they often have a wax coating on the outside to extend their shelf life.
Rutabaga's nutritional benefits include fiber, vitamin A, vitamin C, and potassium. “Choose a softball-sized rutabaga with smooth skin and no cuts or cracks.” (St. Petersburg)
“If you buy these, be sure to remove the wax and skin before cooking,” Lopez cautioned.
“Choose a softball-sized rutabaga with smooth skin and no cuts or cracks.”
Lopez says rutabagas can be stored for several months in the refrigerator or in a cool, dark place like a basement or garage. Lopez suggested it could be served mashed or roasted.
romanesco
This versatile and nutritious vegetable should be treated the same way you would cook broccoli or cauliflower, says Lopez.
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“It looks like green, spiky broccoli, but it tastes earthy, like cauliflower,” she said.
Romanesco is rich in nutrients such as vitamin C, vitamin K, folic acid, potassium, and dietary fiber.
Romanesco may look like spiky broccoli, but “it tastes earthy, like cauliflower,” said one nutritionist. Vegetables can be served raw, sauteed, roasted, blanched, or pickled. (Fox News Digital)
At the supermarket, opt for bright, brightly colored heads, says Lopez.
“The stems should show no signs of wilting. They should be firm and not floppy,” she continued.
“And look for ears that still have healthy leaves attached, which is a good sign of freshness. If the leaves have been removed, the vegetable is likely old. It should feel dense and heavy for its size.”
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Romanesco is easy to store. “Store unwashed Romanesco in the refrigerator in a resealable plastic bag. You can cut it into florets, but wash them immediately before using,” she said.
Vegetables can be served raw, sautéed, roasted, blanched, or pickled to dress up your usual recipes.
celery root
Although it may be a little-known vegetable, celeriac root is rich in vitamin K, vitamin C, and dietary fiber.
Choose grapefruit-sized roots that are heavy and don't have too many nodes or roots sticking out, Lopez says.
“A smoother outside means there's less waste after cutting through the thick skin,” she says.
“Celeriac can be peeled and used raw, like carrots, or cooked, like potatoes.” (St. Petersburg)
Once purchased, celery root can be stored in the crisper drawer of the refrigerator or in a cool, dark place for two to three weeks, she said.
“Storage in paper bags to prevent sand and other debris from contaminating the storage space,” she said.
Saute or roast them as a weeknight side dish.
“Celeriac can be peeled and used raw like carrots or cooked like potatoes,” says Lopez. “The flavor of celery is sweet and nutty, with a distinct celery flavor.”
Jerusalem artichoke
Jerusalem artichokes, also known as sunchokes, are a type of sunflower root vegetable, said Nikki Kuhlman, R.D., of Antilles Nutrition Group in Raleigh, North Carolina.
“The surface is rugged and uneven, and the skin is light brown to reddish,” she noted.
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“Jerusalem potatoes have a sweet, nutty flavor and a crunchy texture when raw, but soften when cooked.”
The nutritional highlights of Jerusalem artichokes include iron and potassium, as well as high amounts of inulin, a prebiotic that supports a healthy gut, Kuhlman said.
One nutritionist suggested roasting or sautéing Jerusalem artichokes for a nutty flavor. (St. Petersburg)
Once you buy them at the grocery store, she advised storing them in a cool, dark place or refrigerator to maintain the crunchiness of Jerusalem artichokes, and consuming them within a week or two for optimal freshness.
Roast or sauté to enjoy the nutty flavor of Jerusalem artichokes.
“For a refreshing twist, slice thinly and enjoy raw in a salad,” suggests Kuhlman.
parsnip
Parsnips, a root vegetable related to carrots, have a tapered shape, creamy skin and a sweet, earthy flavor, Kuhlman says.
“Parsnips have a sweet, nutty taste. Their texture is starchy and softens when cooked.”
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Parsnips, which are often underestimated, are rich in vitamin C, vitamin K and dietary fiber, which can contribute to a balanced and nutritious diet, she says.
To preserve the sweetness of parsnips at home, ideally store them in a plastic bag in the refrigerator.
Parsnips are a versatile, affordable vegetable that is easy to prepare. (St. Petersburg)
Aim to use it within two weeks for the best flavor, she said.
This versatile and affordable vegetable is easy to prepare.
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“Roast parsnips with a drizzle of olive oil and your favorite herbs and add them to soups or mash them with potatoes for a flavorful side dish,” Kuhlman told FOX News Digital.
kohlrabi
Kuhlman said kohlrabi is a member of the cabbage family and is characterized by round, bulbous stems with pale green or purple skin and stems.
“Kohlrabi has a mild, slightly peppery flavor and a texture that is crunchy and juicy, similar to radish or jicama,” she said.
She said the vegetable has a unique appearance and is rich in vitamin C, B vitamins and dietary fiber, making it a nutritious addition to winter meals.
Kohlrabi is a member of the cabbage family and is characterized by its round, bulbous stems and pale green or purple skin. (St. Petersburg)
To extend the shelf life of kohlrabi, wrap it in a damp cloth or place it in a plastic bag and store it in the refrigerator.
Kuhlman says to use it within two weeks for optimal flavor.
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Ideas to try include peeling and slicing kohlrabi for a crunchy, refreshing snack, shredding it into coleslaw, or mixing it into stir-fries and soups for added texture and flavor. You can
pumpkin
This winter squash is rich in antioxidant beta-carotene, vitamin C, and potassium.
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They're also a good source of fiber, says Jessica Cording, M.D., an author and health coach based in New Jersey and New York.
Kovacha squash “makes a delicious low-carb alternative to sweet potatoes and is also great for desserts.” (St. Petersburg)
“It has a slightly sweet taste, so you can easily enjoy it on its own.”
She suggested steaming them, roasting them, and using them in “more complex dishes like soups, chilis, stews, and curries.”
To store pumpkin, peel it like you would any other pumpkin and store it in an airtight container or ziplock bag in the refrigerator.
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This vegetable can also be frozen for future use.
Another health-centered idea is that Kobacha pumpkins “serve as a low-carbohydrate, delicious alternative to sweet potatoes and can also be beautifully used in desserts,” Cording said.
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