02.9.2020
Turnip, a vegetable low in calories but rich in benefits
What is that?
Nutritional values
Benefits of turnip
Choose your turnip
Turnip preparation
Contraindications
Food history
Go further
References
Turnip is a vegetable of the cruciferous family, bulbous in shape and white flesh; its leaves are also edible. It is native to the Mediterranean basin but there are also certain varieties cultivated in Asia for hundreds of years. Often confused with rutabaga, it tastes more neutral, is easy to cook and goes well with a multitude of other foods.
Characteristics :
Source of fiber;
Low in calories;
Source of potassium, magnesium, phosphorus;
Cancer protection;
Contains antioxidants.
Turnip, what is it?
Origin: Eastern Europe;
Family: Crucifers;
Type: Cabbage;
Flavor: Sweet;
Color: White and purple;
Season: From October to May.
Turnip characteristics
When harvested, the turnip is composed of oblong leaves and fleshy roots of various shapes (spherical, elongated, flat) and colors (pink, white, black, etc.).
Differences from rutabaga
Turnip and rutabaga are often confused because they are believed to be the same species. However, these are two very different species. The flesh of turnips is generally white while that of swede is rather yellow. They are also differentiated by their leaves: smooth for rutabaga and rough and hairy for turnip.
Word from the nutritionist
The ideal is to quickly clean the turnips and eat them raw in order to get the most of their benefits.
Nutritional values
For 100g of raw turnip:
Nutrients
Quantities
Protein
0.9 g
Lipids
0.1 g
Carbohydrates
4.63 g
Water
91.87 g
Fibers
1.8 g
Vitamin C
21 mg
Vitamin B1
0.04 mg
Vitamin B6
0.09 mg
Potassium
191 mg
Magnesium
11 mg
Phosphorus
27 mg
"
Weight / volume
Turnip, boiled, drained, 82 g / 125 ml
Rutabaga, raw, 74 g / 125 ml
Rutabaga, boiled, drained, 90 g / 125 ml
Calories
18
27
35
Protein
0.6 g
0.9 g
1.2 g
Carbohydrates
4.2 g
6.0 g
7.9 g
Lipids
0.1 g
0.2 g
0.2 g
Dietary fiber
1.6 g
1.8 g
1.6 g
Few benefits of turnip: why eat it?
Turnip is a source of fiber which will stimulate intestinal transit.
Rich in water and low in lipids, turnips are low in calories, which allows them to be consumed as part of weight loss.
Turnips are a source of potassium. In the body, potassium is used to balance the pH of the blood and to stimulate the production of hydrochloric acid in the stomach, thereby supporting digestion.
The turnip is a source of magnesium which participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system.
Turnips are a source of vitamin C. The role of vitamin C in the body goes beyond its antioxidant properties; it also contributes to the health of bones, cartilage, teeth and gums. In addition, it protects against infections, promotes the absorption of iron from plants and accelerates healing. A source of fiber.
The richness of turnip in antioxidants helps prevent certain cancers, protect the body against oxidative stress and signs of aging.
Raw, turnips are a source of copper. As a component of many enzymes, copper is necessary for the formation of hemoglobin and collagen (a protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body's defense against free radicals.
Boiled rutabaga is a source of iron for humans only. Each body cell contains iron. . It also plays a role in making new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in foods of plant origin is less well absorbed by the body than the iron in foods of animal origin. However, the absorption of iron from plants is enhanced when consumed with certain nutrients, such as vitamin C.
Rutabaga is a source of phosphorus. . It plays a vital role in building and maintaining healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps maintain normal blood pH. Finally, phosphorus is one of the constagents of cell membranes.
Rutabaga is a source of manganese while raw turnip is a source for women only. Manganese acts as a cofactor of several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals.
Rutabaga is a source of vitamin B1. Also called thiamine, this vitamin is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we ingest.
Rutabaga is a source of vitamin B6. Also called pyridoxine, this vitamin is part of coenzymes involved in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also helps make red blood cells and allows them to carry more oxygen. Vitamin B6 is also necessary for the transformation of glycogen into glucose and it contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.
Choosing the right turnip
To choose a turnip well, its skin must be very white without bruising or stains.
The different varieties
There are around thirty varieties of turnips in France. They usually bear the name of their place of origin. Of varying shapes and colors, they are divided into three main families: early varieties, seasonal varieties and late varieties.
Keep well
Freshly cut, the leaves will keep for a few days in the refrigerator. Prepare them as soon as possible after purchase, as they tend to wilt.
The roots keep for a very long time in the cellar or in the refrigerator.
In Europe, sauerkraut is made with the roots sliced. You can also "sauerkraut" the leaves.
Turnip preparation
How to cook it? How to match it?
Rutabaga and turnip are prepared like potatoes: mashed, fried, in chips, in the oven, roasted, sautéed, etc. Serve mashed potatoes from various mixed root vegetables, seasoning with a little nutmeg and chopped parsley.
Glazed turnips: cut the root into slices 3 mm thick. Heat honey and butter until the preparation caramelizes, deglaze with a little water, then add the slices of turnips or rutabaga. Cook until tender, stirring frequently.
The "boiled", or pot-au-feu, is unthinkable without rutabaga or turnip.
The two vegetables are eaten raw, peeled, then sliced or cut into cubes, seasoned with a mustard vinaigrette. You can also grate them and add them to a carrot or coleslaw salad.
Duck or rabbit with turnips is a classic of French cuisine.
Sauté very young turnips with their leaves and serve them with butter or cream.
Stuffed turnips: blanch the turnips for about ten minutes, remove some of the flesh and mix it with the potato pulp and a mushroom sauce. In Italy, it is stuffed with risotto and browned after sprinkling it with Parmesan. In France, people like to stuff it with sausage meat seasoned with thyme and rosemary and then cook it in cider.
In mousse: cook turnips and make a puree, to which we add egg whites and potato starch. Salt and pepper. Put in a mold and cook in a bain-marie.
The seeds can be used as a seasoning, like mustard. Sprouted, they add spice to salads and sandwiches.
In Japan, turnip is sliced and marinated in a mixture of sugar and rice vinegar, while in Arab countries, pink-skinned turnip is cut into sticks that are marinated in a mixture of water and vinegar base. The flesh then takes on a very particular reddish color. In either case, it is served as a condiment.
In the southern United States, the leaves are prepared by cooking them with diced bacon or smoked ham. This preparation is then added to soups and stews, especially if these dishes contain barley and beans, or spicy sausages.
In Germany, turnip is grated and cooked like sauerkraut with juniper berries and sausage.
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