Root vegetables are wonderful additions to any menu lineup. Not only are they high in fiber, vitamin C, beta carotene, essential minerals and antioxidants, they are versatile to cook. A bonus: A wide variety of root vegetables, such as beets, turnips and yams, are available at local farmers markets.

One efficient way to cook root vegetables is microwaving, which conserves energy and preserves the vegetables’ vivid colors and dense textures.

An energy-saving tip: To cook a potato in the microwave, wash and pat dry, rub with olive oil (optional) and prick with the tines of a fork. Place in microwave-safe dish and microwave on high for 5 minutes. Flip and microwave another 3 to 5 minutes. If still undercooked, microwave in additional 1-minute intervals.

Here are a couple of other preparation ideas.

ROASTED ROOT VEGETABLE BISQUE

2 carrots, peeled and chopped into 1-inch dice
1 parsnip, peeled and chopped into 1-inch dice
1 poblano chili (mild chili pepper; available at Mexican markets and some supermarkets), seeded and chopped into 1-inch strips
1 large sweet potato, peeled and chopped into 1-inch dice
1 daikon (turnip), peeled and chopped into 1-inch dice
1 cup coconut milk
4 cups vegetable stock
1 teaspoon fresh minced thyme
1/4 teaspoon fresh minced rosemary
1 tablespoon pure maple syrup
1/4 teaspoon cayenne pepper
1 to 1-1/2 teaspoons salt, or to taste

Preheat oven to 400 degrees. Place foil on two baking sheets and generously spray each with cooking spray. On one baking sheet, place diced carrots, parsnips and chilies. On the other, place sweet potatoes and daikon. Put both sheets in oven and roast until tender, about 35 minutes. (The sheet with the carrots may be done first; check periodically.)

When done, transfer to high-speed blender or food processor. Add coconut milk, stock, thyme, rosemary, maple syrup, cayenne pepper and salt. Cover tightly and blend until velvety. (An immersion blender also can be used.)

Serve immediately or reheat on stove in large pot. Season with additional salt to taste. Serves 6.

Approximate nutritional information, per serving (assumes 1.5 teaspoon salt): 170 calories, 10 g fat, 7 g saturated fat, no cholesterol, 650 mg sodium, 20 g carbohydrate, 4 g fiber, 8 g sugar, 3 g protein

ROOT VEGETABLE HASH

2 teaspoons dried marjoram
2 teaspoons dried oregano
1/2 teaspoon dried thyme
1-1/2 teaspoons salt
1/2 teaspoon ground black pepper
3 tablespoons olive oil
2-1/2 cups chopped onions
4 garlic cloves, minced
2 cups carrots, peeled and cut into 1/2-inch dice
2 cups sweet potatoes, peeled and cut into 1/2-inch dice
2 cups beets, peeled and cut into 1/2-inch dice
2 cups turnips, peeled and cut into 1/2-inch dice
3 tablespoons water

In small bowl, combine seasoning ingredients; set aside.

In large skillet on medium-high heat, warm oil. Cook onions and garlic about 5 minutes. Add remaining vegetables and stir well.

Sprinkle with seasoning mixture and water; stir well. Reduce heat to medium-low, cover and cook, stirring every 10 minutes, until veggies are tender, about 30 minutes.

Approximate nutritional information, per serving (based on 8 servings): 130 calories, 5 g fat, 1 g saturated fat, no cholesterol, 500 mg sodium, 20 g carbohydrate, 4 g fiber, 9 g sugar, 2 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.

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Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S., a nutritionist in the Department of Human Nutrition, Food and Animal Science, College of Tropical Agriculture and Human Resources, University of Hawaii-Manoa.