Veggies Root-to-Stem

You can also eat broccoli stems:

• Mashed with butter.
• Sautéed with garlic.
• Shredded into slaw.
• Stir-fried with oyster sauce.

2. Carrot tops

Yes! You can eat carrot tops. Use them just as you would any herb. Pro tip: When you buy untrimmed carrots, cut off the tops and store separately or they’ll draw moisture from the carrots.

You can also eat carrot tops:

• Added to green sauces, such as chimichurri.
• Fried to make crisp garnishes.
• Added to salads.
• Chopped into tabbouleh.
• Tossed with parsley, oranges and red onion.

3. Leek tops

Recipes usually tell you to discard the dark green leek tops. Show them some love! Cooking them a bit longer makes them meltingly delicious. They’re also high in fructans, a type of prebiotic fiber that contributes to good gut health.

You can also try leek tops:

• Sautéed with sesame oil and peanuts.
• Roasted under a chicken.
• Caramelized into onion jam.
• Stir-fried with celery, pork and cashews.
• Added with other onions to French onion soup.

4. Kale ribs

Think kale ribs are too tough to eat? Think again. After a good charring in the skillet, kale stems add a tender-crisp bite and touch of smokiness.

Try kale ribs:

• Roasted with balsamic vinegar and tossed with Parmesan cheese.
• Wrapped with prosciutto and baked.
• Baked into a quiche.
• On top of a pizza.

5. Cauliflower stems

Love cauliflower rice? Get the most out of your head. Dice the ribs and cut the greens into slivers and throw them in. Because they’re thicker, the ribs take a little more time, so cook in oil for 2 to 3 minutes before you add in the rest of your “rice” and the leaves.

Other ways to enjoy cauliflower stems:

• Pureed with leeks to make a creamy soup.
• Steamed and pureed with roasted garlic.
• Roasted with olive oil and rosemary.
• Spiralized and roasted, served with aioli.

6. Collard stalks

Woody collard stalks just need a little extra prep to show their softer side. For instance, a quick pickling turns collard stems from trash to a treasure, adding a pleasant tang to these leaf-wrapped spring rolls.

Some more ways to enjoy collard stalks:

• Sauteed with bacon and cider vinegar.
• Stir-fried with fish sauce and lime juice.
• Braised with white wine and herbs.
• Added to an omelet.
• Added to split pea soup.

7. Beet greens

The entire beet plant — roots, stems and greens — is edible and can be eaten raw or cooked. You can roast beets and then puree with goat cheese for a creamy ruby-red spread. Sauté the greens and stems with olive oil and garlic for the topping.

Some more ways to enjoy beet greens:

• Tossed in a salad with cooked beets.
• Sliced up for a veggie slaw.
• Sautéed with olive oil and garlic.
• Added to borscht.

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.

©2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.

Read similar veggie nutrition articles on Seniors Guide:

6 High-Fiber Vegetables