How healthy are turnips?


Swedes have become increasingly popular in recent years. After the infamous swede winter in the First World War, in which many people in Germany had to feed almost only turnip, experienced this healthy and delicious winter vegetables just making a comeback. With only a few calories, but many healthy ingredients, the delicious beets are extremely healthy. In addition, with swedes, which are also known as turnips, many varied dishes without meat cook - especially for vegetarians, the vegetables is therefore interesting.

What are turnips anyway?

Although yellow beets, better known as carrots, are often made with turnips into a mixed vegetable, these two species are not related to each other. Swedes also have nothing in common with parsnips or sugar beet. They are a subspecies of oilseed rape - even if you do not look at them.

In fact, these turnips are nearly round tubers and, depending on the variety, have a greenish, yellowish or reddish brown color - but their flesh is white or yellow. The meat of turnips has a sweetish taste that often compared with parsnips or cabbage becomes. Depending on the area, they are also called turnips, worms, turnips, kalerabi or morels.

Nutritive values ​​of the rutabaga

You can not eat raw turnips raw. For this reason, the following information refers to cooked turnips. 100 grams contain:

  • 1.1 grams of protein
  • 0.2 grams of fat
  • 3.7 grams of carbs
  • 2.4 grams of fiber

Besides, they are Swedes with only 22 kilocalories (kcal) extremely low in calories and therefore great as a diet for losing weight. Thanks to their low carbohydrate content, they can also be used for low carb recipes.

Vitamin rich tuber

The vitamin diversity of the rutabaga is considerable. The tubers contain namely:

  • Beta-carotene, a precursor of vitamin A, which is responsible for the color of the pulp in the yellow swede
  • numerous B vitamins, including: vitamins B1 to B3, B5, B6 and folic acid
  • a large amount of vitamin C, which strengthens the immune system
  • Vitamin E, which is one of the antioxidants
  • Vitamin K, which is needed for blood clotting

Minerals and trace elements in turnips

Also, the content of minerals is not to be despised, because 100 grams of turnip contain:

  • 30 mg of chlorine
  • 109 mg of potassium
  • 49 mg of calcium
  • 7 mg of magnesium
  • 5 mg sodium
  • 30 mg phosphorus
  • 37 mg sulfur

In addition, the trace elements fluorinated lime, iodine, zinc, copper and manganese as well as iron, which is important for the formation of blood, are in turnip.

The health value of swede

Because of the iron contained in it, turnips are good for vegetarian or vegan cuisine, because the iron is not bound to oxalic acid and can therefore be well absorbed by the body.

In addition, turnips contain various antioxidants. In addition to vitamins C and E, these include the substances diindolylmethane and sulforaphane as well as various mustard oils. Antioxidants are considered cell-preserving and anti-cancer, as they fight against free radicals in the body.

The quite high fiber content the turnip stimulates digestion. Anyone who has too high a cholesterol level can enjoy healthy turnip, because they do not contain any cholesterol.

Incompatibilities against swedes are not known.

Purchase and storage

The harvest season of swedes is autumn. Then it is particularly worthwhile to buy this vegetable, because then it is due to the season offered very reasonably priced. From September to April, turnips are available in the vegetable sections of most food markets or on the market.

Turnips with yellow flesh are particularly popular in the kitchen because of their more intense taste - white-fleshy swede serve in this country as animal feed. When buying, make sure that the peel of the beets is smooth and undamaged. Smaller tubers are considered to be particularly tender, while large turnips may taste slightly woody.

Turnips are only fresh for a few days in the vegetable compartment of the refrigerator. It's best to leave Store swede in a dark cellar. There they stay fresh for months under good conditions.

The rutabaga in the kitchen

Turnips are not suitable for raw consumption, even if this is possible in principle. But for most recipes you have to cook or stew them. Before the preparation, the turnips are washed, peeled and woody areas removed. Usually they are - depending on the recipe - cut into pens, dices or slices.

Turnips can be prepared in many different ways. Even baby porridge is one way of preparing this versatile vegetable. Among the best known recipes with turnips are:

  • Turnip vegetables
  • Swede stew
  • Turnip purée, for example, as an accompaniment to fish or meat
  • Turnip soup, for example with Kassler

The leftovers of a meal with swede can also be frozen very well. When warmed up, some of these dishes often taste even better. Incidentally, this also applies to baby porridge made from it.

Turnips are a tradition in the north

Especially in northern Germany and Scandinavia, swede beet recipes never went out of style even after the notorious turnip winter. The rutabaga is also often referred to as a turnip and comes as a popular winter vegetables in many families even at Christmas as a feast on the table.

A popular recipe, for example, is the Steckrübenmus. In addition to turnips, some carrots often come with this mush. They serve in this case not as a substitute, but as a flavor supplement.

Recipe for a turnip soup

If you would like to prepare a turnip soup yourself, you will need a large rutabaga. This is peeled and then diced. Then it can be placed in salted water or broth for cooking.

If you like you can roll a few carrots and add them. Then come some peeled and also diced potatoes into the soup. Then a piece of Kassler is cut into small pieces and also added to the soup. For the refinement of the taste thyme is added. Especially delicious is finely chopped fresh thyme. It may alternatively be thyme from the spice shaker.

Especially in northern Germany are supplemented shortly before the end of the cooking time still some cooked sausages in the hot soup, taken out before serving and offered with mustard on an extra plate for turnip soup.




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