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What are root vegetables?
Root vegetables grow underground. In Spanish root vegetables are often referred to as Vianda. Yams, beets, parsnips, turnips, rutabagas, carrots, kohlrabi, onions, garlic, celery root (or celeriac), horseradish, daikon, turmeric, jicama, Jerusalem artichokes, radishes, and ginger are all considered root vegetables. They are starchy vegetables, and because they grow underground, they absorb many nutrients from the soil. In Latin America and the Caribbean, root vegetables like yuca, aka cassava, yautia, malanga, taro, sweet potatoes, ñame, and white yams are all native to the land and have heavily influenced Latin cuisine.
Here are some of the health benefits of root vegetables:
- Good source of dietary energy.
- Rich in soluble and insoluble fiber.
- High levels of vitamins A, B & C.
- High levels of minerals and antioxidants.
- Help boost gut health.
- Lower high levels of blood fats and glucose.
- Reduce the risk of type-2 diabetes, heart disease, and certain cancers.
Because root vegetables grow underground, they must grow as naturally and organic as possible. Just like they absorb nutrients, they can also absorb any pesticides and chemicals in the soil. Buying the produce when it is in season, from a farmers market, or organic is recommended to get the best quality and nutrients.

What is “Vianda” and How to make it
Vianda is a popular dish made in Puerto Rico. It is basically root vegetables boiled until soft. They are served with a bit of olive oil on top and typically with bacalao (salted codfish) on the side. You can find a recipe for our famous “Gazpacho” on the blog.
To make the vianda, peel and chop yuca, yautia, ñame, and malanga into 2-3” chunks. You can also peel a few green bananas and cut them into 2” pieces and add to the vianda. In a large pot, add all your vianda, fill with water until it is all covered, and boil until soft enough to stick a fork in them. Drain, add a few pieces of each onto a plate, and drizzle extra virgin olive oil and a pinch of salt to taste. Enjoy as a side to your favorite protein, veggies, or salad. Buen provecho!

What is sancocho?
Sancocho is a famous stew in Latin American countries, mainly because it’s made with various root vegetables that predominantly grow in warmer climates. The recipe varies from place to place, but the base of it is really similar. The stew consists of chicken, pork, or beef, and a variety of root vegetables like yuca roots (cassava), yautia (malanga), ñame, and batata (a type of sweet potato or yam). Some also add green bananas and green plantains. I will share the Puerto Rican version of sancocho, as it’s the one I’m most familiar with, and a recipe inspired by the Panamanian sancocho. It’s the perfect meal for colder weather and rainy days, but it can be enjoyed anytime. Plus, it’s a healthy stew as root vegetables are gluten-free, low-glycemic, and high in fiber and minerals.
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Ingredients
Instructions
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As I mentioned, sancocho is a traditional soup or stew in various Latin American countries. My trip to Panama inspired this recipe. I ordered a sancocho at a local restaurant and was pleasantly surprised. In Puerto Rico, sancocho is made as a hearty stew with various meat and root vegetables. In Panama, it’s made as a broth chicken soup. In this variation, I combined both the Puerto Rican and Panamanian sancochos with a twist, as I’ve made it compliant to suit both the elimination (Whole30) and autoimmune paleo diets. I love this recipe because it combines the soothing benefits of bone broth and turmeric. It is ideal for someone dealing with autoimmune symptoms.
Enjoy!
Made with Love, Mayra
Founder of & Healthy Rican
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Resources:
https://ohmyveggies.com/a-guide-to-root-vegetables/
https://www.oprah.com/health/dr-oz-foods-you-must-buy-organic
https://www.healthline.com/nutrition/root-vegetables#TOC_TITLE_HDR_15
https://www.health.harvard.edu/staying-healthy/the-pros-and-cons-of-root-vegetables