100 G Turnip Greens and Turnips (with Salt, Frozen, Drained, Cooked, Boiled) contains 21 calories, making it an excellent low-calorie option for meals. Turnip greens and turnips offer several health benefits and can be incorporated into various dishes.

Turnip greens are a rich source of vitamin C, vitamin K, and calcium, while turnips are rich in potassium, vitamin C, and fiber. The combination of these nutrients makes turnip greens and turnips a highly nutritious choice.

In this article, we'll explore the nutritional benefits of turnip greens and turnips, how to prepare and cook them, and recipe ideas to help you include them in your diet.

Calories and Macronutrients

Turnip greens and turnips are low in calories and high in essential nutrients. 100 G of drained, frozen, salted, boiled turnip greens and turnips contain approximately: Calories: 21 Protein: 1.17 g Fat: 0.14 g Carbohydrates: 4.92 g Fiber: 2.7 g Sugar: 2.17 g

Vitamins and Minerals

Turnip greens and turnips are packed with essential vitamins and minerals. 100 G of drained, frozen, salted, boiled turnip greens and turnips contain approximately: Vitamin C: 58.1 mg Vitamin K: 475 µg Calcium: 190 mg Potassium: 344 mg Iron: 0.47 mg Magnesium: 18 mg Phosphorus: 30 mg Sodium: 399 mg

Health Benefits

Turnip greens and turnips offer several health benefits. The high vitamin C content in turnips and turnip greens supports a healthy immune system and collagen production. The vitamin K found in turnip greens helps with blood clotting and bone health. Both turnips and turnip greens are high in potassium, which helps maintain healthy blood pressure levels. Additionally, the fiber found in turnips aids in digestion and promotes bowel regularity.

Preparation Tips

When preparing turnip greens and turnips, it is important to wash them thoroughly to remove any dirt or debris. The greens should be removed from the turnips and both should be chopped into bite-sized pieces. Turnips can be cooked in a variety of ways, including boiling, roasting, or sautéing. Turnip greens can be added to soups and stews, or sautéed with garlic and olive oil.

Cooking Options

Turnips and turnip greens can be cooked in a variety of ways to suit your preferences. Some common cooking options include: Boiling or steaming turnips Roasting turnips with olive oil and herbs Mashing turnips with butter and cream Sautéing turnip greens with garlic and olive oil Adding turnip greens to soups and stews

Storage Suggestions

Turnip greens and turnips can be stored for several days when stored properly. To store turnips, remove the greens and place them in a plastic bag in the refrigerator. Turnips can last up to two weeks when stored this way. Turnip greens should be washed, dried, and stored in a plastic bag in the refrigerator. They can last up to five days when stored properly.

Possible Side Effects

While turnip greens and turnips are generally safe to consume, there are a few potential side effects. Eating large amounts of raw turnips can cause goiters or hypothyroidism due to the high concentration of goitrogens in raw turnips. Additionally, turnips and turnip greens may interact with blood thinning medications, so it is important to speak with your doctor before consuming them if you are on any medication.

Dietary Restrictions

Turnip greens and turnips are suitable for a wide range of dietary restrictions and preferences. They are low in fat and calories, making them ideal for those following a low-fat or low-calorie diet. Additionally, they are vegetarian and vegan-friendly and can be incorporated into a plant-based diet.

Nutrition Comparison

Turnip greens and turnips offer several nutritional benefits when compared to other vegetables. When compared to spinach, turnip greens offer twice the amount of calcium and a comparable amount of iron. When compared to sweet potatoes, turnips have fewer carbohydrates and calories while still offering essential vitamins and minerals. Overall, turnip greens and turnips provide a unique combination of nutrients that make them a valuable addition to a healthy diet.

Recipe Ideas

Turnip greens and turnips can be incorporated into several delicious recipes. Here are a few recipe ideas: 1. Roasted Turnips: Toss chopped turnips with olive oil, thyme, and rosemary. Roast in the oven at 400°F for 20-25 minutes or until tender. 2. Turnip Greens Soup: Sauté chopped onions and garlic in a large pot. Add turnip greens, chicken broth, and cooked rice. Simmer until greens are tender. 3. Turnip Fries: Cut turnips into fry-like sticks. Toss with cornstarch, paprika, and salt. Bake in the oven at 425°F for 20-25 minutes or until crispy. 4. Mashed Turnips: Boil turnips until tender. Mash with butter, cream, and salt. 5. Turnip Greens Salad: Toss turnip greens with shaved parmesan, sliced apples, and a vinaigrette dressing.