Turnips are a root vegetable that are often overlooked, but they are a great source of nutrition and can add variety to your diet. One cup of cooked turnips, without added fat, contains just 34 calories.
Not only are turnips low in calories, but they are also a good source of fiber, vitamin C, vitamin K, and calcium. They also contain other important nutrients like potassium, magnesium, and folate.
In this article, we'll explore the nutritional benefits and health advantages of turnips, as well as how to cook them and use them in various cuisines.
What are turnips?
Turnips are a root vegetable that belong to the Brassica family. They are related to other cruciferous vegetables like broccoli, cauliflower, and kale. Turnips have a bulbous, white root and green leaves that are also edible. They are often used in soups, stews, and as a healthy side dish.
As mentioned earlier, turnips are a great source of fiber, vitamin C, vitamin K, and calcium. One cup of cooked turnips provides you with approximately 5 grams of fiber, 40% of your daily vitamin C, and 20% of your daily vitamin K needs. Turnips are also low in calories and have a low glycemic index, making them a good option for people trying to manage their blood sugar levels.
Health benefits of turnips
The high fiber content of turnips can promote digestive health by preventing constipation and reducing the risk of colon cancer. The vitamin C in turnips is also an antioxidant that can boost your immune system and help with wound healing. The vitamin K in turnips is important for bone health and can reduce the risk of fractures. Furthermore, turnips contain glucosinolates, which may have anti-inflammatory and anti-cancer effects.
How to cook turnips?
Turnips can be cooked in a variety of ways, including boiling, roasting, and sautéing. They are often used as a side dish or added to soups and stews. To prepare turnips, wash and peel them with a vegetable peeler. Cut them into slices, cubes, or wedges as desired. Boil them in salted water for 15-20 minutes or until tender. If roasting or sautéing, toss them with oil, salt, and pepper and cook for 20-30 minutes in the oven or on the stove.
Turnips in different cuisines
Turnips are a versatile ingredient that can be used in a variety of cuisines. In French cuisine, turnips are often used in pot-au-feu, a traditional beef stew. In Korean cuisine, turnips are used in kimchi, a spicy, fermented vegetable dish. In Indian cuisine, turnips are used in aloo gobi, a spiced cauliflower and potato dish. In Moroccan cuisine, they are used in tagines, a slow-cooked meat and vegetable dish.
Turnips as a healthy snack
Turnips can be a great healthy snack when sliced and eaten raw with hummus or other nutritious dips. They can also be roasted in the oven with spices like paprika and cumin for a crunchy, flavorful snack. Turnip chips are a delicious and healthy alternative to potato chips.
Varieties of turnips
There are several varieties of turnips, including white, purple-top, and Tokyo turnips. White turnips have a mild flavor and are often used in salads and slaws. Purple-top turnips have a slightly stronger flavor and are often used in soups and stews. Tokyo turnips are small and sweet, and can be eaten raw or cooked. Each variety has a slightly different nutritional profile and flavor, so try experimenting with different types to find your favorite.
Turnip recipes to try
There are many delicious recipes that use turnips, including turnip mash, turnip fries, turnip gratin, and turnip slaw. For a simple and healthy side dish, toss boiled or roasted turnips with garlic, lemon, and parsley. For a heartier meal, try turnip and beef stew or turnip and lentil soup.
How to store turnips?
To keep turnips fresh, store them in a cool, dark place like a root cellar, refrigerator, or vegetable drawer. Do not wash them until you are ready to use them, as excess moisture can cause them to go bad more quickly. Turnips can last for up to a week or more when stored properly. If they start to become soft, wrinkled, or discolored, they may be spoiling and should be discarded.
Turnips vs potatoes: Which is healthier?
Both turnips and potatoes can be a healthy part of your diet, but turnips are lower in calories and carbohydrates than potatoes. One cup of cooked turnips has 8 grams of carbs compared to 28 grams in one cup of boiled potatoes. Turnips also have a lower glycemic index than potatoes, meaning they won't cause your blood sugar levels to spike as quickly. However, potatoes are a good source of vitamin C, potassium, and vitamin B6.
Eat food, not too much, mostly plants. - Michael Pollan
5 FAQ About Cooked Turnip
1. What are the Health Benefits of Cooked Turnips?
Cooked turnips are a great source of fiber, which can help you feel fuller for longer periods of time. They also contain vitamin C, which boosts your immune system, and potassium, which is important for heart health.
2. How Do I Cook Turnips?
You can cook turnips in a variety of ways, including boiling, roasting, or sautéing. To boil turnips, simply place them in a pot of salted boiling water and cook until tender. To roast turnips, toss them with olive oil, salt, and pepper, and roast in a 400°F oven for about 20 minutes.
3. Can I Eat Turnips Raw?
Yes, turnips can be eaten raw, but they are often cooked to improve their flavor and texture. If you do choose to eat turnips raw, be sure to peel them first and slice or grate them thinly.
4. What Does Cooked Turnip Taste Like?
Cooked turnips have a slightly sweet, earthy flavor and a tender, starchy texture. They are often compared to potatoes or rutabagas.
5. How Can I Incorporate Cooked Turnips Into My Meals?
Cooked turnips can be used in a variety of ways, such as mashed as a substitute for mashed potatoes, roasted in a salad, or used in a stir-fry. They also pair well with flavors like garlic, rosemary, and thyme.