Is Your Grandmother’s Turnip Actually a Sexy Healthy Vegetable? Yes! Learn How.

Turnips have been eaten since prehistoric times and originate from many areas in Europe and Asia. Starchy like a potato, it only contains a third of the calories that a potato has and contains many antioxidants, which makes an excellent alternative choice when considering side dishes for your next meal.

So what exactly is this bulb-shaped vegetable and why is it so good for you?

The turnip is a member of the cruciferae, or mustard family, and is also related to cabbage, cauliflower and rutabaga. Unlike many root vegetables, both its roots and its greens are edible and can be used in different recipes. It’s rich in essential nutrients, but low in calories and in sugar, contains no fat, sodium or LDL cholesterol, making it ideal for those following a candida diet or those who need to follow a low-calorie diet. A cup of cooked turnip contains only 30 calories, compared to a cup of beets, which contains 70 calories, or parsnips, which has over 120 calories per cup!

Turnips also contain important amounts of Vitamin C, the antioxidant that helps fight off viruses, boosts your immune system and contributes to your body to absorb iron. And we usually think of Vitamin C being only in citrus fruits! Just one small cup of cooked turnip gives you 18 grams of vitamin C, roughly 30% of your recommended daily intake – not bad for a root vegetable that can survive harsh winters.

Turnip Health benefits:

·     Helps Prevent Cancer:
Because they contain high levels of antioxidants and phytonutrients, turnips can help reduce the risk of cancer. The glucosinolate and vitamin A levels in turnip greens are excellent. Glucosinolates can help the stomach and liver process and eliminate toxins, flushing them out of your system.

·     Anti-inflammatory:

Turnips and turnip greens contain outstanding amounts of folate, or folic acid, vitamin K, and omega-3 fatty acids- all excellent anti-inflammatory properties, ultimately reducing the risk of heart disease, arthritis and other diseases caused by chronic inflammation.

·     Promotes bone growth:

Would you guess that turnips contain sufficient amounts of both calcium and potassium? Yes! And both of those minerals are needed to prevent osteoporosis.

·     Can help you lose weight:

Having up to 20% of the recommended daily intake of fiber, turnip greens can help you feel fuller, longer. Being also a low-calorie but nutrient-dense food, turnips can be consumed without the guilt!

The Nutrient Breakdown:

Principle	Nutrient Value	Percentage of RDA
Energy	28 Kcal	1.5%
Carbohydrates	6.43 g	5%
Protein	0.90 g	1.5%
Total Fat	0.10 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%

How to choose, store, and prepare Turnips

Even though turnips can be purchased year round, they are most fresh in the winter months, between October and March.  When shopping for turnips, look for fresh roots that are smaller, more firm, and rounder – these will have a more mild and sweet flavour than the larger, more fibrous roots.

TIP: Do remove the top greens from the turnip roots once you get home however, otherwise the greens will continue to absorb the nutrients from the roots.

Turnip roots can be stored for several weeks in the refrigerator in high humidity. The turnip greens however, should be eaten within a few days, since they do not last long. Whether or not you decide to peel the turnip is up to you, but older matured turnips tend to have a tougher skin that is better peeled off.

While turnips can be added to your stews and soups and can be cooked just the way potatoes are, turnip greens can be steamed, sautéed, or added to your favourite salad recipes.

Here is a simple and savoury turnip recipe:

Turnip “French” Fries

Makes about 8 servings

3 lbs turnips (approx. 6 small turnips)

1/4 tsp sea salt

1 Tbsp. unpasteurized honey

2 Tbsp (15 mL) virgin olive oil

1 tsp lemon juice

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. In a large bowl, mix together the olive oil, honey, lemon juice, and sea salt.  Add the turnips and toss into the mixed sauce to coat evenly. Spread turnips onto the prepared baking sheet.

Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

Warning: Turnips are not for everyone.

While many of us can reap the benefits of the turnip, there are those who should avoid it as it may have adverse effects on their health. For example, since they can affect a person’s thyroid ability to take up iodine, those with thyroid problems should avoid eating turnips.

Also, turnips and turnip greens  contain traces of oxalic acid, so those who follow a low oxalate diet to prevent kidney stones should  try to avoid these roots. If consumed, follow up with a lot of water to reduce the risk of stones.

Sources:

http://www.nutrition-and-you.com/turnips.html

http://www.alive.com/articles/view/19473/turnips_are_tops_for_health

http://healthyeating.sfgate.com/advantages-turnips-2374.html

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.

Clean & Healthy Lemon Squares

I LOVE lemons and always have. I used to chow down a box of lemonheads when I was a kid, and always added lemon to my water before I knew of its detoxifying properties. I find lemon-based desserts and drinks so refreshing and just remind me of how much I wish summer would be here already!

The downside of lemon sweets is that they are often paired with A LOT of sugar to downplay the sour and tangy natural flavour that lemons give. One of my favourite desserts is lemon bars, but often the recipe asks for lots of butter and lots and lots of sugar.

This weekend, I tweaked around and came up with this simple and easy lemon bar recipe that has no refined sugar or flour and can consumed by those who follow a clean eating lifestyle. For a Gluten Free option, you can always substitute the whole wheat flour with either coconut flour or almond meal. I hope this sweet treat will remind you of how spring is around the corner!

Clean & Healthy Lemon Squares

For the crust:

2/3 cup organic whole wheat pastry flour

¼ cup sugar-free powdered sugar (see below on how to make sugar-free powdered sugar)

¼ tsp salt

2 Tbsp + 2tsp virgin coconut oil

1 Tbsp water

**Sugar-free powdered sugar: Use 1 cup of Xylitol or Sucanat and blend in a high speed blender for about a minute to get an equivalent of 1 cup powdered sugar.

For the filling:

3 egg whites

1 egg

½ tsp organic vanilla extract

1 ½ cups of sugar-free powdered sugar, divided into ¾ cups.

½ cup lemon juice

2 tsp lemon zest

1.     Preheat oven to 350 degrees F. Combine crust ingredients in a food processor until well blended. Using a sheet of wax paper, press evenly onto a well-greased 8” x 8” pan. Cook for about 15 min, or until golden.

2.     While crust is cooking, beat egg & egg whites in a medium bowl with electric mixer until well blended.

3.     Add vanilla and ¾ cup of sugar-free powdered sugar; mix well.

4.     Add lemon juice and the remaining powdered sugar until the sugar is completely dissolved. Add lemon zest.

5.     Once the crust is cooked, remove from the oven and reduce the oven temperature to 300 degrees F.

6.     Pour lemon filling mixture over the hot crust and place pan back in the oven.

7.     Let the lemon dessert bake completely, for about 30 minutes. Remove from the oven and let it cool down before cutting it into bars. Makes about 12 squares.

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.