Turnip greens are a delicious and nutritious vegetable that is packed with essential vitamins and minerals. In this article, we will look at 100 G turnip greens with salt, frozen, drained, cooked, and boiled. With only 29 calories per 100 G, turnip greens are a great way to maintain a healthy diet.

Turnip greens are a good source of Vitamin C, Vitamin K, folate, and calcium. They are also low in calories and high in fiber. Incorporating turnip greens into your diet can have numerous health benefits.

In this article, we'll explore some practical tips and strategies for preparing and cooking turnip greens, along with some interesting facts and recipe ideas.

Nutritional Information

100 G turnip greens with salt, frozen, drained, cooked, and boiled contains 29 calories, 3.8 grams of protein, 4.2 grams of carbohydrates, 0.4 grams of fat, and 4.1 grams of fiber. Turnip greens are rich in vitamins and minerals, including Vitamin C, Vitamin K, folate, and calcium. They are also a good source of iron, magnesium, potassium, and manganese. Incorporating turnip greens into your diet can help you meet your daily requirements for essential vitamins and minerals.

Health Benefits

Eating turnip greens can have numerous health benefits. They are a good source of Vitamin C, which can help boost your immune system and prevent infections. Turnip greens are also high in Vitamin K, which is important for bone health and can help prevent osteoporosis. They are also rich in folate, which is essential for fetal development during pregnancy. In addition, turnip greens are low in calories and high in fiber, which can help you feel full and promote weight loss.

Cooking Methods

Turnip greens can be cooked in a variety of ways. They can be boiled, steamed, sautéed, or roasted. To boil turnip greens, bring a large pot of salted water to a boil, add the greens, and cook for 10-15 minutes until tender. To sauté turnip greens, heat a tablespoon of olive oil in a pan over medium heat, add the greens, and cook for 5-7 minutes until wilted. When roasting turnip greens, toss them with olive oil, salt, and pepper, and roast them in the oven at 425 degrees Fahrenheit for 15-20 minutes until crispy.

Preparation Tips

When preparing turnip greens, be sure to remove any tough stems and wash them thoroughly to remove any dirt or debris. For best results, blanch the greens before freezing them to preserve their color and texture. To blanch turnip greens, place them in boiling water for 2-3 minutes, then remove and place them in ice water to stop the cooking process. When cooking turnip greens, be sure to season them with salt and pepper to bring out their natural flavor.

Flavor Pairings

Turnip greens pair well with a variety of flavors, including garlic, lemon, bacon, and vinegar. They also complement spicy dishes and can be used to add flavor and texture to casseroles, soups, and stews. For a simple and tasty side dish, sauté turnip greens with garlic and red pepper flakes, and serve with roasted chicken or fish.

Seasonal Availability

Turnip greens are in season from late fall to early spring. They can usually be found at farmers' markets and grocery stores that specialize in fresh, seasonal produce. When selecting turnip greens, look for leaves that are bright green and free of blemishes or discoloration. Fresh turnip greens can be stored in the refrigerator for 3-5 days, while frozen turnip greens can be stored in the freezer for up to 6 months.

Storage Tips

Fresh turnip greens can be stored in the refrigerator for 3-5 days. Be sure to wrap them in a damp paper towel to prevent them from drying out. To freeze turnip greens, blanch them first for 2-3 minutes, then place them in a freezer-safe container or bag. They can be stored in the freezer for up to 6 months. To store cooked turnip greens, place them in an airtight container and refrigerate for up to 3 days.

Interesting Facts

Turnip greens are a staple of Southern cuisine and are often served with other greens like collards and mustard greens. They are also a popular ingredient in Nigerian and West African cuisine, where they are used to make a stew called egusi soup. Turnips themselves are a member of the cruciferous vegetable family, which includes other nutritious vegetables like broccoli, cauliflower, and kale.

Culinary Uses

Turnip greens can be used in a variety of dishes, including soups, stews, casseroles, and salads. They can also be sautéed or roasted as a simple and delicious side dish. For a healthy and satisfying meal, try adding turnip greens to a stir-fry or bowl of quinoa or rice.

Recipe Ideas

1. Turnip Green and Bacon Quiche: Combine sautéed turnip greens, crumbled bacon, and grated cheddar cheese in a prepared pie crust. Top with a mixture of beaten eggs and milk, and bake at 375 degrees Fahrenheit for 45-50 minutes. 2. Spicy Turnip Green Soup: Sauté onions and garlic in olive oil, then add chopped turnip greens and a can of diced tomatoes. Season with cumin and red pepper flakes, and simmer for 20-25 minutes. Serve with croutons or crusty bread. 3. Turnip Green and Sweet Potato Salad: Roast diced sweet potatoes in the oven until tender. Mix with chopped turnip greens, sliced red onion, and crumbled feta cheese. Dress with a mixture of olive oil, lemon juice, and honey.