The turnip belongs to the cruciferous family, like the cabbageTHE radish and the rutabagasvegetables rich in antioxidants protectors. With only 18 calories per 100 g, the turnip is a strong ally for those following a slimming diet.
The benefits of turnip
- The turnip is very rich in minerals and trace elements.
- It brings a significant amount of fibers (insoluble), these improve transit and fight against constipation.
- It is quite rich in sodium and in potassiumwhich contributes to the proper development of muscles and neurons.
- It is source of magnesiumof zincsulfur and iron.
- He also has a lot of calciumwhich contributes to the solidity of bone.
- On the vitamin side, it contains carotenoids and some vitamin C. These two antioxidants stimulate the immune system and help the body to get rid of toxins.
Good to know : The turnip brings a quantity more sodium than most fresh vegetables. For this, it is advisable to reduce the amount of salt used in its coction. Its fiber intake insoluble can disrupt the fragile intestines. The sulfur it contains can have the same effect.
Choose well
There are many varieties (besides the classic turnip) purple, yellow or even black. The brighter its color, the more the turnip is rich in beta-carotene and interesting for health. When buying, preferably choose them small, smooth, firm and young. They will be less fibrous and more tender. Do not hesitate to test them and select turnips with vigorous flesh. You can keep them for a few days, but it is still best to consume them the same day of purchase.
Buying advice : if you observe brown spots, withering or a strong odor go your way. The vegetable turnip must have a beautiful white and pink color and the turnips bought in branches must have beautiful green tops. If the turnip is soft or its tops are damaged, it will be bitter when cooked.
Cooking mode
- To avoid intestinal disorders, first blanch it in water for 5 minutes. Then continue cooking in another water for about fifteen minutes.
- In a pan or wok, sauté this vegetable in a knob of butter with a little honey to reduce the spiciness of the turnip. 5 to 10 minutes will suffice. If you prefer cooking in the oven, cut your turnips into quarters and cook for about thirty minutes depending on the temperature chosen.
- The ideal is to quickly clean the turnips and eat them raw in order to make the most of their benefits.
Good to know :in Japan, the turnip is sliced and marinated in a mixture of sugar and rice vinegar, while in Arab countries, the pink-skinned turnip is cut into sticks which are marinated in a mixture water and vinegar base. The flesh then takes on a very particular reddish color. In both cases, it is served as a condiment.
What ingredients to combine?
Carrots, zucchini or different varieties of mushrooms go perfectly with the sweetness of turnips. So, do not hesitate to cook glazed turnips, mashed potatoes, turnips stuffed with mushrooms or to cook lamb navarins or chicken curries with turnips.
Read also :
- How to get kids to love turnips
- 9 ideas for anti-waste recipes with vegetable tops and peelings
