Functional Foods at Farmers Markets - Week Twenty
Eastern Market - Detroit MI
Indoor Farmers Market - Central DuPage Hospital, Winfield, IL
Tasty Turnips
Turnip (Brassica rapa)
It’s that time of year when cool-season turnips are adorning farmers markets.
When you spot turnips at the market, you’ve stumbled upon another versatile vegetable that offers wonderful nutrition benefits in both its root and greens.
Turnips, part of the Brassicaceae or mustard family that includes cabbage, Brussels sprouts, broccoli and, kale.
Brassica vegetables, such as turnips, are known as cruciferous vegetables.
Crucifer is a Latin word that means “cross-bearing.”
This refers to the four petals of the flowers resembling a cross.
Turnip Root - prior to cooking
Turnip Greens - frozen prior to cooking
Many people boil and mash turnips to either eat plain, or mix into mashed potatoes to give them a little zing.
Another cool alternative I saw was to make baked turnip chips and use them as a healthy potato chip replacement.
Turnips are served raw and cooked.
They can be used in salads, baked, braised, boiled, roasted, glazed, sautéed, added to soup, pickled, pureed, made into French fries and, prepared in many other creative ways.
Cruciferous vegetables, such as turnips, offer sulfur-containing compounds in the form of glucosinolates.
These have been shown to lower the risk for cardiovascular disease and, many types of cancer.
Depending on your calorie needs, one cup of raw fresh turnip greens contains approximately 127% of the Vitamin A daily need!
This is fantastic news for the maintenance and function of your immunity, heart, lungs, vision, skin, bones and, reproductive organs.
Cooked turnip root offers a decent amount of fiber which, we know is great for colon health and, regular bowel movements.
Turnip greens are high in vitamin K that is involved in blood clotting, cardiac muscle, bone and, cartilage.
This is great for most everyone unless you’re on a blood thinner which, if you are on one, means you have to closely follow the recommended vitamin K guidelines provided by your medical advisor.
Additionally, Cleveland clinic reports that although turnips are sometimes thought to interfere with thyroid function, that is actually not the case. Turnips are one of the cruciferous vegetables that is fine for those with hypothyroidism. For more information visit this link https://health.clevelandclinic.org/2014/09/thyroid-issues-what-you-need-to-know-about-diet-and-supplements/
OK! You can stop groaning.
Its time to go try some of the resources below.
Enjoy!!
Resources:
Bon Appétit – 23 Turnip Recipes for Main and Side Dishes: https://www.bonappetit.com/recipes/slideshow/turnip-18-recipes-underrated-root-vegetable
Chef Mom – Tantalizing Turnip Recipes: http://chefmom.sheknows.com/articles/1126/tantalizing-turnip-recipes
Eating Well – Healthy Turnip Recipes: http://www.eatingwell.com/recipes/19322/ingredients/vegetables/turnips/
Epicurious – Glazed Turnips: https://www.epicurious.com/recipes/food/views/glazed-turnips-104647
Food Network – Gina’s Turnip Greens: http://www.foodnetwork.com/recipes/patrick-and-gina-neely/ginas-turnip-greens-recipe-1943248
Food Network – Buttered Turnip Puree: http://www.foodnetwork.com/recipes/tyler-florence/buttered-turnip-puree-recipe2-1973439
Kitchn – Seasonal Cooking: Interesting Things To Do With Turnips: http://www.thekitchn.com/in-season-turnips-and-interest-67615
MyRecipes – Warm Turnip Green Dip: http://www.myrecipes.com/recipe/warm-turnip-green-dip
MyRecipes – Turnip Greens Stew: http://www.myrecipes.com/recipe/turnip-greens-stew
Real Simple – 4 Quick Turnip Recipes: https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/turnip-recipes
The Clean Dish – Crispy Curried Turnip Chips: http://www.thecleandish.com/crispy-curried-turnip-chips-naturally-grain-free-gluten-free/
The Spruce – Roasted Turnips Recipe: https://www.thespruce.com/roasted-turnips-2217054