7 tubers to have on the menu and consume in a varied way

Tubers like potatoes and carrots (rich in fiber, antioxidants, vitamins and minerals) cannot be missing from the menu.

Tubers are nothing more than underground vegetables – rounded or oval in shape – rich in essential fibers , vitamins and minerals. Therefore, they are considered indispensable for the body and should be part of everyone’s diet. For you to have a healthier and more diversified diet , we have made a list with 7 tasty tubers that can be used in different recipes. Check out!

1. Potato

If there’s one food that (almost) everyone loves, it’s the potato! It can be roasted, boiled, fried (preferably in the airfryer), used in the preparation of purees, stews, stews and various recipes. This tuber, besides being tasty, is highly nutritious: a source of fiber, potassium, phosphorus, iron, calcium, vitamins of the B and C complex . It is worth mentioning that there are different types of potatoes: English, sweet, baroa, yacon, asterix and Here it goes. To vary the menu, our tip is to make recipes with the different versions of the food.

2. Carrot

Source of vitamin A , fiber, calcium, phosphorus and several important nutrients, carrots are a type of tuber that cannot be left out of your menu. It is rich in beta-carotene (an important antioxidant) and, therefore, helps a lot to maintain the health of the skin, hair and immune system.

The best part is that, in addition to being nutritious, carrots also yield delicious recipes – they can be used to prepare salads, soups, soufflés, smoothies, risottos, pasta and even cakes and cookies. The carrot and cheese souffle , for example, is a refined and very tasty option for lunch. For breakfast, you can use the food to prepare very nutritious smoothies and vitamins. Here’s the tip!

3. Beet

How about preparing different recipes using beets? This tuber has a high content of iron , vitamins of the B, C complex and, therefore, it is great for strengthening immunity. Usually beets are used to prepare salads and soups, but what many people don’t know is that they are very eclectic and can be used in different dishes.

Beetroot crepe (made from eggs, tapioca and beet gum), for example, is a healthy and nutritious option for breakfast. Another interesting tip is to prepare smoothies, cakes, jellies and sauces to vary the menu. So, you invent different ways to include beets in the diet!

4. Cassava

Also known as cassava, manioc, maniva (among other regional words), cassava is a staple of Brazilian cuisine . Source of fiber, calcium, potassium, carbohydrates, vitamin C and other nutrients, it helps in the functioning of the digestive system and works as an excellent accompaniment. You can use cassava in the preparation of creams, purees, soups, salads, dumplings, hiding places, pasta (like gnocchi) and even cookies. It is super worth including this tuber in the diet!

5. Yam

Do you have a habit of eating yam dishes? This tuber, in addition to being nutritious, yields great recipes and is very easy to include in the diet. You can prepare stews, salads, mayonnaise, sauces and even sauté along with other tubers and vegetables. It is worth mentioning that the yam is a source of proteins , carbohydrates, fibers, vitamins of the B, C, potassium, magnesium and phosphorus complex – that is, it provides macro and micronutrients that are indispensable for the organism. Therefore, our suggestion is to always include this food on the menu!

6. Cará

Anyone who thinks that yam and yam are the same is wrong . Although similar (both nutritionally and in appearance), the two tubers are different and should be part of the diet. Yam, in particular, has a higher fiber content and is a source of several minerals and vitamins. It can be used in the preparation of creams, soups, salads, dumplings and even pasta (such as gnocchi). Worth a try!

7. Radish

Widely used in Asian cuisine, the radish is great for preparing salads , soups, risottos, pasta and even appetizers (such as canapés). This tuber, besides being versatile, also brings several health benefits, as it acts as a natural diuretic, helps to hydrate the organism and, in addition, it has a high content of fibers and minerals. That is, it is super worth introducing it in the diet!

 

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