Did you know that 1 cup of boiled turnip with salt contains only 35 calories? Turnips are a nutritious and low-calorie vegetable that is often overlooked in the produce section.
In addition to being low in calories, turnips are high in fiber, vitamin C, and potassium. They are also a good source of folate and vitamin K.
In this article, we'll explore the health benefits of turnips, how to cook them, and some delicious low-calorie recipes you can try at home.
What is Turnip?
Turnip is a root vegetable that belongs to the Brassicaceae family, which includes other cruciferous vegetables like broccoli, cabbage, and kale. Turnips come in a variety of sizes and colors, but most have a white or cream-colored flesh and a round, bulbous shape. They have a mild, slightly sweet flavor and can be eaten raw or cooked in a variety of ways. In addition to being a low-calorie vegetable, turnips are also a good source of many essential nutrients.
How to Cook Turnip?
Turnips can be cooked in a variety of ways, including boiling, roasting, sautéing, and mashing. To boil turnips, simply peel and dice them, then place them in a pot of boiling water with a pinch of salt. Cook for 10-15 minutes, or until tender. Drain and serve hot with a little bit of butter or olive oil. Turnips can also be roasted with other root vegetables like carrots and parsnips for a tasty and colorful side dish.
Boiled Turnip vs Raw Turnip
Boiling turnips can actually enhance their flavor and make them more tender. Raw turnips can be tough and have a slightly bitter taste. That being said, raw turnips are a great addition to salads and can provide a satisfying crunch. Ultimately, the choice of whether to cook or eat turnips raw comes down to personal preference and the recipe you are making.
Boiled Turnip Calories vs Other Vegetables
Compared to other root vegetables like potatoes and carrots, turnips are lower in calories and higher in fiber. One cup of boiled turnip with salt contains only 35 calories, while one cup of boiled potatoes contains around 135 calories. Choosing turnips as a low-calorie vegetable option can help you stay within your daily calorie budget and promote weight loss.
Health Benefits of Turnip
Turnips are loaded with essential vitamins and minerals that can benefit your health in a number of ways. For example, they are high in vitamin C, which can boost your immune system and protect against infections. They are also a good source of potassium, which can help lower your blood pressure and reduce your risk of heart disease. In addition, turnips contain compounds called glucosinolates, which have been shown to have anti-cancer properties.
Low-Calorie Turnip Recipes
Here are some delicious and healthy turnip recipes you can try at home: - Turnip fries: slice turnips into thin strips, drizzle with olive oil and seasoning, then bake in the oven until crispy - Turnip and carrot soup: combine diced turnips and carrots with chicken broth and spices, then simmer until vegetables are tender
How to Season Boiled Turnip
While boiled turnips are flavorful on their own, you can add a variety of seasonings to enhance their taste. Some popular seasonings for boiled turnips include butter, salt, pepper, garlic, and fresh herbs like thyme or rosemary. Experiment with different flavor combinations to find the ones you like best!
Storage and Shelf Life
Fresh turnips can be stored in the refrigerator for up to two weeks. To keep them fresh for longer, store them in an airtight container or plastic bag in the crisper drawer of your refrigerator. Cooked turnips can also be stored in the refrigerator for up to four days.
Possible Health Risks
While turnips are generally safe to eat, some people may experience digestive issues like gas or bloating after consuming them. Additionally, turnips contain goitrogens, which are compounds that can interfere with thyroid function in some people. If you have a thyroid condition, talk to your doctor to determine if you should limit your intake of goitrogenic foods like turnips.
Turnip FAQs
Q: Can you eat turnip greens? A: Yes! Turnip greens are actually packed with nutrients like calcium, iron, and vitamin K. They can be sautéed, braised, or added to soups and stews.
Adding turnips to your diet is a great way to increase your nutrient intake without adding extra calories.
FAQs About Boiled Turnips With Salt
1. What are the nutritional benefits of turnips?
Turnips are an excellent source of vitamin C, fiber, and antioxidants. They also contain a variety of important minerals such as potassium, calcium, and magnesium.
2. How many calories are in boiled turnips with salt?
One cup of boiled turnips with salt contains approximately 35 calories.
3. Are boiled turnips with salt good for weight loss?
Yes, boiled turnips with salt are a great addition to a weight loss diet. They are low in calories and high in fiber, which can help you feel full and satisfied after eating.
4. How do you prepare boiled turnips with salt?
To prepare boiled turnips with salt, simply wash and peel the turnips, then dice them into small pieces. Boil them in salted water for approximately 10-15 minutes, or until they are soft. Drain the water and serve immediately.
5. Can boiled turnips with salt be stored?
Yes, boiled turnips with salt can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat them in the microwave or on the stovetop before serving.