Tune In To Turnips and Turnip Greens
— by Tammy Kelly
Turnips, most popular between the months of October through March, will provide you with a number of vitamins and minerals that benefit your overall health.
One cup of mashed turnips contains about 27 mg of vitamin C, an antioxidant. Adults should consume between 75 and 90 mg of vitamin C daily in order to support tissue repair and immunity. Turnips also provide most of the B vitamins, including riboflavin, thiamin, niacin, folate and pantothenic acid. One cup also has 0.2 mg of the 1.3 mg of vitamin B6 you need daily. The B vitamins help with fat, carbohydrate and protein metabolism; nervous system function; and healthy skin, hair, eyes and liver.
Turnips also provide have 76 mg of calcium per mashed cup – about 8 percent of the recommended daily value. With just 51 calories per mashed cup, turnips are a lower calorie choice than an equivalent amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber. Fiber can help you feel full, and promotes a healthy digestive tract and low cholesterol.
Turnip greens are an excellent source of vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E and vitamin B6. They are a very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron and phosphorus.
Spicy Skillet Turnip Greens
1 tablespoon olive oil
1 medium onion, cut into wedges
1 pound turnip greens, cleaned and chopped
¼ cup water
Pinch brown sugar
⅛ teaspoon red pepper flakes (adjust to preference)
Drizzle olive oil into skillet over medium heat. Add onion and cook until just tender, about 3 minutes. Then add ½ of turnip greens. Allow to cook down and add the remainder of the greens.
Add water, brown sugar and red pepper flakes. Adjust the amount of red pepper to your personal taste. Serves 6.
Roasted Turnip Greens
8 medium purple topped turnips, sliced thinly
2 Tbs olive oil
1 tsp black pepper
1 tsp. salt
Toss sliced turnips with olive oil and salt and pepper. Spread onto baking sheets, one layer thick.
Bake in 400 degree oven for 20 minutes. Flip slices and bake until caramelized ~20 more minutes.
Serves 4, each serving contains; Calories 129, Fat 7 g, Carbohydrate 16 g, Protein 2 g.,
Fiber 4.5 g,
Mashed Root Vegetables with Bacon Vinaigrette
1/2 cup apple cider vinegar
2 tablespoons yellow mustard seeds
4-5 pounds mixed root vegetables (such as parsnips, kohlrabi, celery root, turnips, and rutabagas), peeled, cut into 1″ cubes
1/2 pound thick-cut apple wood-smoked bacon, diced
1 large white onion, diced
1 tablespoon (packed) dark brown sugar
Kosher salt, freshly ground pepper
2 tablespoons chopped flat-leaf parsley
Bring vinegar, mustard seeds, and 1/4 cup water to a simmer in a small pot; cook until seeds are plump, 20-25 minutes. Drain; set aside seeds and cooking liquid separately.
Place a steamer basket inside a large pot. Add water to a depth of 1″. Bring to a boil. Add root vegetables to steamer basket. Cover and cook, adding water by 1/2-cupfuls if needed to maintain level of water in pot, until vegetables are very tender but not mushy, about 45 minutes.
Meanwhile, place bacon in a large skillet; set over medium-low heat and cook until bacon softens and fat begins to render, about 4 minutes. Add onion; increase heat to medium-high and cook, stirring occasionally, until onion and bacon are browned and crisp, about 10 minutes.
Add reserved mustard seeds to bacon mixture and cook until seeds begin to pop, about 1 minute. Turn off heat and stir in brown sugar and reserved mustard seed cooking liquid. Season vinaigrette to taste with salt and pepper.
Drain vegetables and return to pot. Using a fork or potato masher, coarsely mash. Stir in vinaigrette; season to taste with salt and pepper. Transfer to a 13x9x2″ baking dish; cover with foil. Stir parsley into mash. Transfer to a bowl; serve warm or at room temperature.
Potato, Turnip, and Spinach Bake
1 tablespoon butter
1 pound sliced mushroom caps
1 teaspoon minced garlic
1 cup white wine
2 tablespoons chopped fresh flat-leaf parsley
1 large thyme sprig
3/4 teaspoon freshly ground black pepper, divided
2 tablespoons 1/3-less-fat cream cheese
4 cups vertically sliced onion (about 2 medium onions)
1 (8-ounce) Yukon gold potato, peeled and cut into (1/4-inch-thick) slices
2 cups packed baby spinach leaves
1/2 teaspoon salt, divided
1 (6-ounce) turnip, peeled and cut into (1/8-inch-thick) slices
1 1/2 teaspoons chopped fresh tarragon
1/4 cup heavy whipping cream
1/2 cup (2 ounces) shredded Gruyère or Swiss cheese
Preheat oven to 350°. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms to pan, and sauté 2 minutes or until lightly browned. Stir in garlic; sauté 30 seconds. Add wine; cook 2 minutes. Add parsley, thyme, and 1/4 teaspoon pepper. Cover, reduce heat, and simmer 10 minutes. Uncover and cook 6 minutes or until liquid almost evaporates. Remove from heat; discard thyme. Add cream cheese, stirring until cheese melts. Remove mushroom mixture from pan. Wipe pan clean with paper towels.
Heat pan over medium-high heat. Coat pan with cooking spray. Add onion; sauté for 5 minutes, stirring frequently. Reduce heat to medium; continue cooking for 15 minutes or until deep golden brown, stirring frequently. Set aside.
Coat a 6-cup baking dish with cooking spray. Arrange potato slices in dish, and top with spinach. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon black pepper evenly over spinach. Spoon the mushroom mixture over black pepper, and arrange turnip slices over mushroom mixture. Top with caramelized onions; sprinkle with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, and tarragon. Pour whipping cream over tarragon, and sprinkle evenly with Gruyère cheese. Cover and bake at 350° for 40 minutes. Uncover and bake an additional 20 minutes or until vegetables are tender and cheese begins to brown.
Serves 4, each serving contains; Calories 310, Fat 14.5 g, Protein 11.2 g, Carbohydrate 29.8 g,
Fiber 4.3 g, Cholesterol 48 mg, Sodium 445 mg.