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Turnip
Turnip Recipe
Turnips are nutritious root vegetables popularly sought after in variety of cuisines across Europe, Asia, and Eastern American regions. This cool season veggie belongs to the broad Brassicaceae family that also includes cabbage, kale, brussels sprouts etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although this bulbous root that is widely eaten; it is its top fresh greens that are more nutritious; several times richer in vitamins, minerals, and anti-oxidants.
Small young turnips or “baby turnips” are called when the roots harvested early and they are eaten raw in salads. Baby turnips are delicate and sweeter; as they age, their taste becomes stronger and their texture becomes firm and woody.
Rutabaga, another root vegetable, is closely related to turnips. Rutabagas are larger, more round, mostly have yellow colored flesh and sweeter than turnips.
Small young turnips or “baby turnips” are called when the roots harvested early and they are eaten raw in salads. Baby turnips are delicate and sweeter; as they age, their taste becomes stronger and their texture becomes firm and woody.
Rutabaga, another root vegetable, is closely related to turnips. Rutabagas are larger, more round, mostly have yellow colored flesh and sweeter than turnips.
Health benefits of turnips
- Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
- Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
- Turnip greens are the storehouse of many vital nutrients, in fact several times than the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoids xanthins and lutein. In addition, the greens are excellent source of vitamin K.
- Top greens are also very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
- Fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.
Selection and storage
Turnips are available year around; however, fresh roots are abundant from October through March. At maturity, they are usually two to three inches in diameter and weigh between 60 to 250 g.
This root vegetable usually sold bunched or topped. In the markets look for fresh roots that are small, firm, round and impart delicate sweet flavor. Avoid larger as well as over matured roots as they are woody in textured and excess in fiber that makes dishes unappetizing.
Once at home, remove the top greens as they rob nutrients of the roots. The roots can be stored for few weeks at low temperatures (32° to 35° F) and high relative humidity (95 percent or above). Use top greens as early as possible as they lose nutrients rather quickly.
This root vegetable usually sold bunched or topped. In the markets look for fresh roots that are small, firm, round and impart delicate sweet flavor. Avoid larger as well as over matured roots as they are woody in textured and excess in fiber that makes dishes unappetizing.
Once at home, remove the top greens as they rob nutrients of the roots. The roots can be stored for few weeks at low temperatures (32° to 35° F) and high relative humidity (95 percent or above). Use top greens as early as possible as they lose nutrients rather quickly.
Preparation and serving methods
Both root and top greens are used for cooking. Wash roots in cold running water in order to remove soil and any fungicide residues from the surface. Trim the top and bottom ends of the vegetable. Peeling may not be necessary if roots are young; however, over matured turnips will have tough skin that should be removed.
Here are some serving tips:
Here are some serving tips:
- Young turnips are one of the favored items in raw salads for their sweet taste, complementing with cabbage, Parsnips, carrots, beets etc.
- Its cubes can mix well with other vegetables like kohlrabi, potato, carrots in variety of recipes.
- Diced roots can be added to poultry, lamb, pork etc.
- Add raw baby turnip slices with olives and cherry tomatoes to make delicious appetizer.
- Its top greens used with other greens in the preparation of soups, curries as well as in cooked vegetable recipes.
Safety profile
Turnips and top greens are generally very safe including in pregnant women.
However, the roots and top greens contain small amounts oxalic acid (0.21 g per 100 g), a naturally occurring substance found in some vegetables belonging to brassica family which may crystallize as oxalate stones in the urinary tract in some people. It is therefore, those with known oxalate urinary tract stones may have to avoid eating them. Adequate intake of water is therefore advised to maintain normal urine output in these individuals to minimize the stone risk.
However, the roots and top greens contain small amounts oxalic acid (0.21 g per 100 g), a naturally occurring substance found in some vegetables belonging to brassica family which may crystallize as oxalate stones in the urinary tract in some people. It is therefore, those with known oxalate urinary tract stones may have to avoid eating them. Adequate intake of water is therefore advised to maintain normal urine output in these individuals to minimize the stone risk.
Turnip History
Turnips have a long history of usage, with domestication tracing back at least to Hellenistic and Roman times, with Pliny the Elder (77 C.E.) considering it one of the most important vegetables of his time. Historically important for human consumption, it also has become an important livestock fodder. As is the case with so many plants and animals, the creativity of human beings is reflected in domestication of the turnip, the development of different varieties, and discovering of numerous uses for it.
Pliny the Elder writes that he considered the turnip one of the most important vegetables of his day, stating "it should be spoken of immediately after corn, or the bean, at all events; for next to these two productions, there is no plant that is of more extensive use." Pliny praises it as a source of fodder for farm animals, and this vegetable is not particular about the type of soil it grows in and it can be left in the ground until the next harvest (N.H. 18.34).
Turnip roots are high in dietary fiber, vitamin C and B6, folate, calcium, potassium, and copper. The greens are an excellent source of vitamins A and C, as well as a good source of calcium, iron, and riboflavin (Herbst 2001).
Turnip roots are cooked and eaten as a vegetable, and the greens may be eaten as is or are prepared in such ways as boiling, streaming, stir-frying, and sauteing (Herbst 2001). In Turkey, particularly in the area near Adana, turnips are used to flavor şalgam, a juice made from purple carrots and spices served ice cold.
Turnip roots and leaves serve as fodder for livestock, and may be grazed (with varieties with partially exposes roots) in pasture.
Macomber turnip historic markerThe Macomber turnip is featured in one of the very few historic markers for a vegetable, on Main Road in Westport, Massachusetts.
Turnip lanterns are an old tradition, for their association with Halloween. Laurie Lee, in The Edge of Day, an autobiography of a childhood in the Cotswolds, mentions the Parochial Church Tea and Annual Entertainment, which took place around Twelfth night. "We...saw his red face lit like a turnip lamp as he crouched to stoke up the flames."
The turnip is an old vegetable charge in heraldry. It was used by Leonhard von Keutschach, prince-archbishop of Salzburg. The turnip is still the heart shield in the arms of Keutschach am See.
Pliny the Elder writes that he considered the turnip one of the most important vegetables of his day, stating "it should be spoken of immediately after corn, or the bean, at all events; for next to these two productions, there is no plant that is of more extensive use." Pliny praises it as a source of fodder for farm animals, and this vegetable is not particular about the type of soil it grows in and it can be left in the ground until the next harvest (N.H. 18.34).
Turnip roots are high in dietary fiber, vitamin C and B6, folate, calcium, potassium, and copper. The greens are an excellent source of vitamins A and C, as well as a good source of calcium, iron, and riboflavin (Herbst 2001).
Turnip roots are cooked and eaten as a vegetable, and the greens may be eaten as is or are prepared in such ways as boiling, streaming, stir-frying, and sauteing (Herbst 2001). In Turkey, particularly in the area near Adana, turnips are used to flavor şalgam, a juice made from purple carrots and spices served ice cold.
Turnip roots and leaves serve as fodder for livestock, and may be grazed (with varieties with partially exposes roots) in pasture.
Macomber turnip historic markerThe Macomber turnip is featured in one of the very few historic markers for a vegetable, on Main Road in Westport, Massachusetts.
Turnip lanterns are an old tradition, for their association with Halloween. Laurie Lee, in The Edge of Day, an autobiography of a childhood in the Cotswolds, mentions the Parochial Church Tea and Annual Entertainment, which took place around Twelfth night. "We...saw his red face lit like a turnip lamp as he crouched to stoke up the flames."
The turnip is an old vegetable charge in heraldry. It was used by Leonhard von Keutschach, prince-archbishop of Salzburg. The turnip is still the heart shield in the arms of Keutschach am See.