Looking for a low-calorie vegetable to add to your diet? Look no further than the humble turnip! One ounce of cooked turnip (from frozen, with fat added in cooking) contains just 12 calories, making it a great addition to any weight loss plan.

But turnips are more than just low in calories - they also contain a wide range of nutrients. One ounce of cooked turnip contains 0.3 grams of protein, 2.9 grams of carbohydrates, and 0.2 grams of fat. It also contains 0.8 grams of fiber, as well as various vitamins and minerals such as vitamin C, vitamin K, folate, and potassium.

In this article, we'll explore some of the nutritional benefits of turnips, as well as some tips and recipes to help you incorporate this versatile vegetable into your diet.

Nutritional Information

As mentioned previously, turnips are low in calories but high in nutrients. They are a good source of fiber, vitamins, and minerals, and are also low in fat and carbohydrates. One ounce of cooked turnip contains:

• 12 calories
• 0.3 grams of protein
• 2.9 grams of carbohydrates
• 0.2 grams of fat
• 0.8 grams of fiber
• 11.9 milligrams of vitamin C (20% DV)
• 13.6 micrograms of vitamin K (17% DV)
• 9.3 micrograms of folate (2% DV)
• 76.5 milligrams of potassium (2% DV)

Cooking Methods

Turnips can be cooked in a variety of ways, including boiling, steaming, roasting, or sauteing. When boiling or steaming turnips, it is best to cut them into small pieces to help them cook more evenly. When roasting or sauteing turnips, you can cut them into larger pieces or even wedges to add texture and flavor. One popular method for cooking turnips is to roast them with other root vegetables, such as carrots or sweet potatoes. This can be done by tossing the vegetables with olive oil, seasoning with salt and pepper, and roasting in the oven at 400 degrees Fahrenheit for 30-40 minutes.

Recipe Ideas

Looking for some inspiration on how to incorporate turnips into your meals? Here are a few recipe ideas to get you started:

• Turnip fries: Cut turnips into thin strips and roast in the oven until crispy.
• Mashed turnips: Boil turnips until tender and mash with butter and milk for a lower-carb alternative to mashed potatoes.
• Turnip gratin: Layer turnip slices in a baking dish with cream and cheese for a rich and satisfying side dish.

Health Benefits

In addition to being low in calories and high in nutrients, turnips also offer a range of health benefits. They are high in antioxidants, which can help fight inflammation and reduce the risk of chronic diseases such as heart disease and cancer. They also contain dietary nitrates, which may help improve blood flow and lower blood pressure. Some studies have also suggested that turnips may have anti-cancer properties, particularly in preventing the growth of colon, lung, and prostate cancer cells. However, more research is needed to confirm these findings.

Low-Carb Option

If you're following a low-carb or keto diet, turnips can be a great substitute for higher-carb vegetables like potatoes or sweet potatoes. One ounce of cooked turnip contains just 2.9 grams of carbohydrates, compared to 15.6 grams in one ounce of cooked sweet potato or 19.5 grams in one ounce of cooked white potato. Turnips also contain dietary fiber, which can help you feel full and satisfied without consuming extra calories.

Great for Weight Loss

As mentioned earlier, turnips are low in calories and high in nutrients, making them a great addition to any weight loss plan. They also contain dietary fiber, which can help you feel full and satisfied without consuming extra calories. Turnips can be used in a variety of dishes, from stir-fries to salads to soups, making them a versatile vegetable that can help keep your meals interesting and enjoyable.

Versatile Vegetable

Turnips can be used in a variety of dishes, from savory to sweet. They can be grated or chopped and added to salads, boiled or mashed for a side dish, roasted for a crispy snack, or even baked into cakes and muffins for a unique twist on traditional recipes. In addition to their culinary uses, turnips can also be used for medicinal purposes. For example, turnip leaves have been used for centuries to treat various ailments, including coughs, colds, and fevers.

Frozen vs Fresh Turnips

While fresh turnips are always a great choice, frozen turnips can also be a convenient option. Frozen turnips are pre-cut and pre-cooked, making them easy to add to recipes without the hassle of peeling and chopping fresh turnips. However, frozen turnips may not taste as fresh as fresh turnips, and they may contain added salt or fat. If using frozen turnips, be sure to check the label and choose a brand without added ingredients.

How to Store Turnips

If you're purchasing fresh turnips, be sure to choose ones that are firm, smooth, and free from blemishes. Turnips can be stored in the refrigerator for up to two weeks, or in a cool, dry place for up to a month. If you're using fresh turnips in a recipe, peel and chop them just before cooking to prevent them from becoming mushy or discolored. Leftover cooked turnips can be stored in an airtight container in the refrigerator for up to four days.

Alternative Uses

In addition to their culinary and medicinal uses, turnips can also be used in a variety of other ways. For example, turnips can be used as a natural dye, producing a range of yellow and green shades. Turnip leaves can also be used as a natural insect repellent, helping to keep pests such as aphids and flea beetles away from your garden. Furthermore, turnips can be used as a substitute for plastic in some applications. For example, turnip bioplastics have been developed as an eco-friendly alternative to traditional petroleum-based plastics.