Parsnips are a root vegetable that are often overlooked but are packed with flavor and nutrition. A 1 oz serving of boiled, drained parsnips with salt has only 23 calories making it a great option for those watching their calorie intake. But what exactly are the nutritional benefits of this humble vegetable?
In addition to being low in calories, parsnips are high in fiber, vitamin C, potassium, and folate. Vitamin C is an important antioxidant that helps protect against damage caused by free radicals, while potassium can help lower blood pressure. Folate is important for pregnant women as it helps prevent birth defects.
In this article, we'll explore more about the health benefits of parsnips, how to cook and incorporate them into your diet, serving size information, storage tips, and possible side effects of consuming too many.
Calories in 1 Oz Parsnips
As mentioned earlier, a 1 oz serving of boiled, drained parsnips with salt has only 23 calories. This makes it a great option for those who want to lose weight or maintain their current weight. It can also be an excellent snack or side dish as it won't add too many calories to your daily intake.
Macro & Micronutrient Breakdown of 1 Oz Parsnips
In addition to being low in calories, parsnips are also packed with nutrients. A 1 oz serving of boiled, drained parsnips with salt also contains 5 grams of carbohydrates, 1 gram of protein, 1 gram of fiber, and 8% of your daily value of vitamin C. Other vitamins found in parsnips include vitamin K, vitamin E, and various B vitamins such as thiamine and riboflavin. These vitamins are essential for good health and can help prevent chronic diseases such as heart disease and cancer.
Health Benefits of 1 Oz Parsnips
Parsnips contain a range of compounds that can provide various health benefits. The fiber found in parsnips can help regulate bowel movements and lower cholesterol levels. The high levels of potassium can help reduce blood pressure and lower the risk of stroke and heart disease. The high levels of antioxidants such as vitamin C can help prevent damage caused by free radicals and reduce the risk of chronic diseases. Additionally, parsnips contain a range of other beneficial nutrients such as folate and vitamin K which play important roles in maintaining good health. Folate is particularly important for pregnant women as it helps prevent birth defects in the baby.
Ways to Cook 1 Oz Parsnips
Parsnips can be cooked in a variety of ways to bring out their unique flavor. They can be boiled, roasted, fried or mashed. The way they are cooked can also impact their nutritional content. Boiling can cause some nutrients to leach out into the water, while roasting can help retain nutrients and bring out their natural sweetness. It's important to cook them at the right temperature and for the right amount of time to ensure they are cooked through but not overcooked. To boil parsnips, simply place them in a pot of salted water and bring to a boil. Lower the heat and let them simmer until tender, usually around 10-15 minutes. To roast parsnips, preheat the oven to 400°F and toss them in a little oil and salt. Roast for 25-30 minutes until tender and golden brown.
How to Incorporate 1 Oz Parsnips into Your Diet
Parsnips can be a versatile addition to your diet. They can be used in soups, stews, casseroles, and mashed like potatoes. You can also add them to salads for a flavorful crunch or simply roast or boil them as a side dish. Try using them in place of potatoes for a healthier twist on your favorite dishes. Here is a simple recipe to get you started: Roasted Parmesan Parsnips Ingredients: 1 lb parsnips, 1 tbsp olive oil, 1/3 cup grated parmesan cheese, 1 tbsp chopped fresh thyme, salt and pepper to taste. Directions: Preheat oven to 425°F. Cut parsnips into equal sized pieces and toss in olive oil, cheese, thyme, salt, and pepper. Bake for 25-30 minutes until golden brown and tender.
1 Oz Parsnips vs Other Vegetables
While parsnips may not be as well known as other vegetables, they still pack a nutritional punch. Here's how 1 oz of parsnips compares to 1 oz of other vegetables: - 1 oz parsnips: 23 calories, 5g carbs, 1g protein, 1g fiber, 8% DV vitamin C, 4% DV potassium. - 1 oz carrots: 11 calories, 2.7g carbs, 0.3g protein, 0.8g fiber, 5% DV vitamin C, 2% DV potassium.
A serving size of parsnips is typically around 1/2 cup, which weighs around 2 oz. This means that a 1 oz serving of parsnips is roughly 1/4 cup. It's important to remember that serving sizes can vary depending on how the parsnips are prepared. 1/2 cup of boiled, drained parsnips with salt weighs around 4 oz, which is 46 calories. 1/2 cup of mashed parsnips with butter and milk weighs around 3 oz and is 105 calories. It's important to pay attention to portion sizes to avoid overeating and consuming too many calories.
Storage Tips for 1 Oz Parsnips
Parsnips can be stored in the refrigerator for up to 2 weeks. To prevent them from getting soggy, store them in a perforated plastic bag or in a container with a lid that's not fully sealed. Make sure to wash them before storing and trim off any greens. If you want to freeze parsnips, it's best to cook them first. Blanch them in boiling water for around 3 minutes, then plunge them into ice water to stop the cooking process. Drain and transfer them to a freezer bag or container. They can be stored in the freezer for up to 6 months.
Possible Side Effects of Consuming 1 Oz Parsnips
While parsnips are generally safe to consume, some people may develop an allergic reaction to them. Symptoms can include itching, swelling, and difficulty breathing. If you experience any of these symptoms after eating parsnips, seek medical attention immediately. Additionally, consuming too many parsnips can lead to digestive upset and bloating due to their high fiber content. It's important to monitor your portion sizes and increase your intake gradually to avoid discomfort.
Interesting Facts About 1 Oz Parsnips
- Parsnips have been cultivated for over 2,000 years and are native to Europe and Asia. They were introduced to North America by European settlers in the 17th century. - Parsnips were a popular root vegetable in medieval Europe and were often used in sweet dishes such as puddings and tarts. - Parsnips are a member of the same family as carrots, celery, and parsley, which can be seen in their similar appearance and flavor.
Parsnips are an excellent source of fiber, vitamin C, potassium, and folate, making them a healthy addition to any diet. They can be cooked in a variety of ways and used in a range of dishes, so there's no excuse not to incorporate them into your meals.
5 Frequently Asked Questions About Cooked Parsnips
1. What are the health benefits of parsnips?
Parsnips are a good source of vitamins and minerals, including vitamin C, fiber, and potassium. They also contain antioxidants and have anti-inflammatory properties.
2. How do I cook parsnips?
Parsnips can be cooked in a variety of ways, including boiling, roasting, and frying. To boil parsnips, bring a pot of salted water to a boil, add the parsnips, and cook until tender (usually 10-15 minutes).
3. How can I incorporate parsnips into my diet?
Parsnips can be used in a variety of dishes, such as soups, stews, casseroles, and roasted vegetable medleys. You can also mash or puree them as a substitute for potatoes.
4. Are parsnips a low-calorie food?
Yes, cooked parsnips are relatively low in calories, with only 23 calories per ounce. However, they can be high in carbohydrates and should be consumed in moderation as part of a healthy diet.
5. Are there any potential risks to eating parsnips?
Parsnips contain natural compounds called furanocoumarins, which can cause a skin reaction when exposed to sunlight. If you have sensitive skin, it's recommended to wear gloves when handling parsnips or cook them thoroughly to reduce the risk of a reaction.