Turnip, the Other Potato

The poor, misunderstood turnip. While a little more popular in the South, it's on Men's Fitness' list of Top 10 Most Hated Vegetables. That's a shame, because on a nutritional level, it's right up there with potatoes, but with far fewer calories. And, in terms of baby boomer health, it's almost off the charts in nutritional value.

Let's start with its benefits for fighting the #1 and #2 causes of death in the United States... heart disease and cancer. The root has high levels of antioxidants and phytonutrients, which have been shown in studies to reduce the risk of cancer. When you add in the greens, loaded with glucosinolates, which aid the liver in processing toxins, fight the effects of carcinogens, and new research has indications that they may inhibit the growth of tumors, it deserves respect. What, still hate the turnip?

OK, how about this... one cup of turnips has 15% of recommended daily allowance of vitamin C to boost immunity, 12% of metabolism boosting fiber, 8% of potassium to regulate blood pressure and muscle contraction and 5% calcium for bone health.

What most people don't realize is that young turnips are a natural substitute for potatoes at about one-third of the calories and are just as easy to prepare. 

But, the best way to enjoy the turnip is mixed in with the goodness of turnip greens, which really are a powerhouse of nutrients, beginning with a whopping 616% recommended daily allowance of vitamin K, essential for blood coagulation, and 219% of vitamin A, which helps prevent cataracts, as well as significant amounts of fiber and calcium. And, that puts the lowly turnip in the category of superfood.

There are plenty of recipes on the Internet to create a dish that is sure to please the family, but below is one of my favorites from the "Everybody Likes Sandwiches" blogsite.

braised turnips, onions & carrots
1 T butter 
2 small turnips, sliced
1/2 sweet onion, cut into thin slices
1 large carrot, sliced on the diagonal
1/2 yellow pepper, sliced
1/2 c vegetable broth
1/2 t sugar
4 sprigs of thyme
salt & pepper

In a large pan, melt butter over medium-high heat and add turnips, onions, and carrots and yellow pepper. Gently toss vegetables around the pan until glistening and warm. Pour in vegetable broth and add in sugar. Put a lid on the pan and let everything come to a boil. Add in thyme. Reduce heat and simmer for 20 minutes or until the turnip and carrots can easily be pierced with a fork. Season with lots of black pepper and add salt if needed.

I added a little cardamom and fennel to my recipe, both of which are believed to be beneficial in arthritis pain management.

Next time you make pot roast, consider adding turnips with your other vegetables. You may not be able to tell the difference between them and potatoes, but your waistline will!!