Turnip greens are a nutritious and flavorful vegetable that can be enjoyed in many different ways. In this article, we'll be discussing the benefits of consuming turnip greens, how to cook them, and some delicious recipes to try. One hundred grams of cooked turnip greens with roots (from fresh, fat added in cooking) contains 42 calories.
Turnip greens are an excellent source of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, and calcium. They also contain important phytonutrients that have been linked to a reduced risk of chronic diseases such as cancer and heart disease.
If you've never tried turnip greens before, you're missing out on a nutritious and delicious vegetable. In this article, we'll be exploring some tips and strategies for preparing and enjoying turnip greens.
What are turnip greens?
Turnip greens are the leafy green tops of the turnip plant. They are a member of the brassica family and are related to other cruciferous vegetables such as broccoli and kale. Turnip greens are often sold with the turnip root attached but can also be purchased separately. They have a slightly bitter and peppery taste that pairs well with savory and sweet flavors. Turnip greens can be eaten raw or cooked and are a staple ingredient in many Southern and African American dishes.
Nutritional value of turnip greens
Turnip greens are incredibly nutrient-dense and are an excellent source of vitamins and minerals. One cup of cooked turnip greens (approx. 144g) contains: - 29 calories - 5g of fiber
How to cook turnip greens
Turnip greens can be cooked in a variety of ways, including boiling, steaming, sautéing, and baking. Here's a simple recipe for boiled turnip greens: - Rinse the turnip greens thoroughly and remove any tough stems. - Bring a pot of salted water to a boil and add the turnip greens. Cook for 5-6 minutes or until tender.
Adding fat to cook turnip greens
Adding fat to cooked turnip greens can help increase the absorption of certain vitamins, such as vitamin A and vitamin K. Here's a recipe for sautéed turnip greens with bacon: - Cook 4 slices of bacon in a large skillet over medium heat. Remove the bacon and set aside, leaving the bacon fat in the skillet. - Add 1 chopped onion to the skillet and cook until soft. Add the turnip greens and sauté until wilted. Crumble the cooked bacon and sprinkle over the top.
Other ways to prepare turnip greens
Turnip greens are a versatile vegetable that can be used in a variety of dishes. Here are some other ways to prepare turnip greens: - Add them to soups and stews - Make a turnip green pesto
Benefits of consuming turnip greens
Turnip greens are packed with vitamins, minerals, and phytonutrients that have been linked to a variety of health benefits. Some of the potential benefits of consuming turnip greens include: - Reduced risk of chronic diseases such as cancer and heart disease - Improved bone health due to their high calcium content
Possible side effects of consuming turnip greens
While turnip greens are generally considered safe to consume, they can cause some digestive side effects in some people. These side effects may include gas and bloating. Additionally, turnip greens contain oxalates, which can bind to calcium and other minerals and form kidney stones in susceptible individuals. If you have a history of kidney stones or are taking medication that affects calcium absorption, you may want to limit your intake of turnip greens or speak with a healthcare professional.
How to store turnip greens
To store turnip greens, first remove any tough stems and rinse the leaves thoroughly. Pat dry with a towel and store in a resealable plastic bag. They will keep in the refrigerator for up to one week. To freeze turnip greens, blanch them in boiling water for 2-3 minutes, then plunge them into ice water to stop the cooking process. Pat dry and store in an airtight container or freezer bag. They will keep in the freezer for up to 6 months.
Recipes using turnip greens
Looking for some inspiration for using turnip greens? Here are a few recipes to try: - Turnip Green and Sweet Potato Gratin - Sautéed Turnip Greens with Garlic and Lemon
Comparison with other leafy greens
How do turnip greens stack up against other leafy greens in terms of nutrition? Here's a comparison of the nutritional content of various leafy greens per 100 grams of cooked greens: - Turnip Greens: 42 calories, 436% DV of vitamin K, 103% DV of vitamin A, 90% DV of vitamin C - Kale: 49 calories, 1180% DV of vitamin K, 98% DV of vitamin A, 71% DV of vitamin C
Turnip greens are a versatile and nutritious vegetable that can be enjoyed in many different ways. Whether cooked or raw, added to a salad or a stew, turnip greens are a delicious and healthy addition to any meal.
5 Frequently Asked Questions about Cooked Turnip Greens with Roots
1. What are turnip greens?
Turnip greens are the leafy tops of the turnip plant. They are a nutritious vegetable that can be cooked and eaten in a variety of ways.
2. How are turnip greens cooked?
Turnip greens can be boiled, steamed, sautéed, or roasted. They are often seasoned with salt, pepper, garlic, or vinegar to enhance their flavor.
3. Are turnip greens high in calories?
Cooked turnip greens with roots are only 42 calories per 100 grams. They are low in calories and high in nutrients, including vitamins A and C, fiber, and calcium.
4. Can turnip greens be frozen?
Yes, turnip greens can be frozen for later use. To freeze them, blanch them in boiling water for a few minutes, then shock them in ice water to stop the cooking process. Drain and pat them dry before placing them in freezer bags.
5. How long do cooked turnip greens last in the fridge?
Cooked turnip greens with roots can last in the fridge for 3-5 days if stored in an airtight container. Make sure to refrigerate them promptly after cooking to prevent spoilage.