If you're looking for a quick and easy way to enjoy turnip greens, canned cooked turnip greens can be a great option. With just 67 calories per cup, they're a low-calorie way to add some greens to your diet.
In addition to being low in calories, canned turnip greens are also a good source of vitamins and minerals. They contain a significant amount of vitamin A, vitamin C, calcium, and iron.
In this article, we'll explore how to prepare canned turnip greens, their health benefits, storage tips, and more to help you make the most of this convenient ingredient.
How to Prepare Canned Turnip Greens
Preparing canned turnip greens is quick and easy. Simply open the can and pour the greens into a colander to drain off any excess liquid. Rinse the greens under running water to remove any remaining liquid and to help reduce their sodium content. Once the greens are thoroughly drained and rinsed, they're ready to use in a variety of recipes.
Health Benefits of Canned Turnip Greens
Canned turnip greens offer a range of health benefits. They're a good source of vitamins and minerals that help support overall health and well-being. Here are some of the key health benefits of canned turnip greens:
- Vitamin A: Canned turnip greens are a good source of vitamin A, which is important for maintaining healthy vision, skin, and a strong immune system.
- Vitamin C: Canned turnip greens are also a good source of vitamin C, which helps promote healthy skin and helps keep the immune system healthy.
- Calcium: Canned turnip greens provide a significant amount of calcium, which is essential for strong bones and teeth.
- Iron: Canned turnip greens are a good source of iron, an essential mineral that helps the body produce energy and supports overall health.
Turnip Greens Nutrition Facts
Here are the nutrition facts for 1 cup (144g) of canned cooked turnip greens (from canned, fat added in cooking):
- calories: 67
- Protein: 3g
- Fat: 5g
- Carbohydrates: 4g
- Fiber: 4g
- Sodium: 470mg
- Vitamin A: 45% DV
- Vitamin C: 47% DV
- Calcium: 20% DV
- Iron: 20% DV
Canned Turnip Greens Storage Tips
To store canned turnip greens, simply keep them in a cool, dry place until you're ready to use them. Once opened, any unused greens should be refrigerated and used within 2-3 days.
How to Cook with Canned Turnip Greens
Canned turnip greens can be used in a variety of dishes, from soups and stews to casseroles and salads. Here are some ideas for incorporating canned turnip greens into your meals:
- Add them to your favorite soup or stew recipe for a boost of nutrition.
- Mix them into your favorite salad for an extra serving of vegetables.
- Use them as a base for a vegetable and bean casserole.
- Incorporate them into your favorite pasta dish for added flavor and nutrition.
Easy Recipes with Canned Turnip Greens
Here are some easy and delicious recipes that feature canned turnip greens:
- Turnip Green and Black-Eyed Pea Soup
- Southern-Style Turnip Greens
- Turnip Green and White Bean Casserole
Canned Turnip Greens vs. Fresh Turnip Greens: Which is Better?
While fresh turnip greens are generally considered the healthier option, canned turnip greens can be a convenient and affordable alternative. Here are some pros and cons of each: Fresh Turnip Greens:
- Are less processed and contain fewer additives than canned turnip greens.
- Typically have a fresher flavor and texture than canned turnip greens.
- May contain more nutrients than canned turnip greens due to the processing and packaging used for canned greens.
Canned Turnip Greens:- Are more affordable and convenient than fresh turnip greens.
- Can be stored for long periods of time without spoiling.
- Can be a good option for quickly adding greens to a dish when fresh greens aren't available or convenient to use.
Canned Turnip Greens and Weight Loss
Canned turnip greens can be a great addition to a weight loss diet. With just 67 calories per cup and a significant amount of fiber, they can help keep you feeling full and satisfied without adding excess calories to your diet. In addition to being low in calories, canned turnip greens are also a good source of vitamins and minerals that can help support overall health and well-being.
Canned Turnip Greens and Heart Health
Canned turnip greens can also be a heart-healthy addition to your diet. They're low in calories and fat, and a good source of fiber, which can help reduce cholesterol levels and support heart health. In addition, canned turnip greens are a good source of vitamins and minerals that can help support overall cardiovascular health. Vitamin C, for example, helps keep blood vessels healthy, while calcium is important for strong bones and teeth.
Canned Turnip Greens and Bone Health
Canned turnip greens can be a good source of calcium, an essential mineral that supports strong bones and teeth. With just 1 cup providing 20% of the daily value for calcium, canned turnip greens can be a convenient way to add calcium to your diet. In addition, canned turnip greens also contain vitamin D, another important nutrient for bone health. Vitamin D helps the body absorb and use calcium effectively, making it an important nutrient for overall bone health and well-being.
Canned turnip greens can be a convenient and affordable way to add greens to your diet.
Frequently Asked Questions About Canned Cooked Turnip Greens
1. How many calories are in one cup of canned cooked turnip greens?
One cup of canned cooked turnip greens, with added fat in cooking, contains 67 calories.
2. Are canned turnip greens healthy?
Canned turnip greens can be a healthy option, as they are a good source of several nutrients, including vitamin C, vitamin K, and calcium. However, it is important to choose canned turnip greens that are low in added fat and sodium.
3. Can canned turnip greens be used in recipes?
Yes, canned turnip greens can be used in a variety of recipes, including soups, stews, and pasta dishes. They can also be used as a side dish or added to salads for extra nutrition.
4. How should canned turnip greens be stored?
Canned turnip greens should be stored in a cool, dry place, such as a pantry or cupboard. Once opened, the remaining greens should be transferred to a container with a tight-fitting lid and stored in the refrigerator for up to four days.
5. Are there any potential health concerns with eating canned turnip greens?
Canned turnip greens, like other canned vegetables, may be high in sodium. It is important to choose canned turnip greens that are low in sodium or rinse them before consuming to reduce sodium levels. Additionally, some canned turnip green products may contain added sugars or fats, so it is important to read the nutrition label carefully.