Using the green tops of root vegetables

Did you know that the green tops of vegetables such as carrots and radishes make excellent green smoothies? In carrots the commonly eaten root is higher in sugar and water and much lower in vitamins and minerals compared to the green tops, the nutritive value of which exceeds that of the root by many times. However the green leafy part is what we usually throw away or don’t even see in the supermarket because they have already been removed!

Carrot greens are protein rich and contain loads of potassium, the importance of which I’ve discussed in an earlier blog (The Real Special K)

As a matter of interest the Greek physician Pedanius Dioscorides (c. 40-c. 90) catalogued over 600 medicinal plant species and said that the Greeks used carrot leaves against cancerous tumours. Carrot greens are antiseptic, so they have been added to mouthwashes and, mixed with honey, to disinfect sores. They are also diuretic (increase urine flow), and can help treat kidney disease and oedema (fluid retention, or early-morning puffiness!)

This Green Goo is Tops

Instead of throwing away these nutrient-rich leafies I like to use them in green smoothies. This morning I made a green goo with gusto, here is the recipe for two people:

Ingredients:
Serves 2

1/2 of the green tops from a bunch of dutch or baby carrots
1 handful of red radish greens
1/2 handful of flat-leafed parsley
a few leaves of rocket (adds quite a kick so add sparingly if you’re new to rocket!)
whole lemon including skin, chopped into chunks and with as many of the seeds removed as possible
4-6 frozen bananas
3 cups water, or more to blend

Method:
Wash the greens, and add only the juice of the lemon at first. If it is too strong for you don’t add the skin, or only add half the remaining skin, chopped up into smallish chunks. Remember although the skin is strong by itself it adds a beautiful zing and takes a bit of the punch out of the strong greens in this smoothie. Blend it all and enjoy!

Topsy Turvy

You can use the tops of any root vegetables you find palatable. Have fun and experiment! Just keep in mind that beetroot tops contain oxalates which will bind much of ther calcium in those greens, meaning it will be harder for your body to absorb the calcium from this one. Just make sure you add other greens if you’re going to use beetroot tops. They contain many other nutrients that are available despite the oxalates.

And what to do with the roots?

 
Baby or dutch carrots and radishes are beautiful in a salad. I love it when produce is so naturally fresh, bright and delicate that you don’t want to cook it but you want to make it raw and just barely dress it. Little carrots and red radishes are so delightful and flavourful, you need not do more than simply create a light vinaigrette and treat it as a condiment to the vegetables.

Baby Carrot and French Breakfast Radish Salad

Ingredients:
Serves 4

3 vine-grown tomatos, thickly sliced
8 small yellow carrots, finest julienne you can manage
10 red radishes, finely sliced on a mandolin if you have one
sprinkle of extra virgin olive oil
sprinkle of balsamic vinegar
sea salt or herbamare to taste
freshly ground black pepper to taste
100g chinese mustard greens or rocket (or any greens with a spicy, peppery taste)

Method:
Slice the tomatoes and arrange on a plate. In a bowl, combine the carrots, radishes, olive oil, vinegar, salt and pepper; go sparingly with the olive oil and vinegar, you just want to lightly dress the vegetables to make their natural flavours emerge. Toss lightly and place on top of the yummy vine-grown tomatoes on the plate. Garnish with the spicy greens and serve.