Incorporating turnip greens into your cuisine is a flavorful and health-conscious choice. With their abundance of nutrients and culinary versatility, turnip greens offer several healthy benefits. Embrace this verdant delight of turnip greens.
Hi lovely, how do you consume your turnips? It took me years, or may I say, two decades, to finally appreciate the taste of turnips.
I had my first turnips in a French family shortly after arriving in France. I can't recall how they were prepared (turnips), but that meal made me dislike their bitter taste.
However, a few years ago, after reading about the health benefits of turnip greens (listed below), I started incorporating them into my meals. I began by asking the farmers to keep the turnip greens for me because most French consume only the roots.
Today, I'm so thrilled to share this turnip recipe with you. It's a simple recipe I like making for myself when my kids aren't eating at home.
Turnips have a bitter taste, which is less pronounced in the young, newly harvested turnips. However, including their greens together with fresh herbs like cilantro or parsley and some lemon juice improves the taste.
What are turnips
Turnip (Brassica rapa L.) is a vegetable in the Cruciferae Brassica family, including broccoli, cabbage, kale, and arugula.
There are different varieties of turnips. This recipe calls for the most common here in France, the purple with a whitish base.
Most people consume only the tubers, thus throwing the turnip greens. Both are edible, and this recipe shows you how to make a simple turnip recipe.
Turnips contain up to 3 times more calcium, magnesium, and potassium than cabbage, cauliflower, kale, and other cruciferous vegetables.
Turnip greens benefits
Turnip greens deserve a spot on your plate. These nutrient-dense greens are a powerhouse of essential vitamins and minerals, including vitamins A, folate (B9), C, and K, as well as calcium and potassium. Not only do they support overall health, but they also offer a range of benefits, from promoting heart health to aiding in digestion and bone density.
Turnip leaves possess more nutrients than turnip roots. They're higher in phenol, flavonoids, and amino acids than the tubers (roots). Regular consumption of turnip greens can provide several health benefits.
- Rich in nutrients: Turnip leaves are generally a source of phytonutrients like glucosinolates, isothiocyanate, phenolics, and flavonoids. Glucosinolates are mainly studied for their cancer-protective properties.
- Antioxidant properties: Turnip greens contain antioxidants such as beta-carotene and vitamin C, which help protect cells from damage caused by free radicals. Antioxidants also reduce the risk of chronic diseases like heart disease and cancer.
- Anti-inflammatory: Turnip greens contain phytochemicals that have anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to various health problems, including arthritis, heart disease, and certain cancers.
- Heart health: Turnip greens' fiber can help lower cholesterol levels.
- Bone health: Turnip greens are an excellent source of vitamin K, which is essential for bone health and proper blood clotting. Adequate vitamin K intake may help reduce the risk of osteoporosis and fractures.
- Blood sugar regulation: Turnip greens are rich in dietary fiber and antioxidants, which help regulate blood sugar levels and benefit those with diabetes.
- Digestive health: Turnip greens' fiber content promotes healthy digestion by preventing constipation and promoting regular bowel movements. A healthy digestive system is essential for nutrient absorption and overall well-being.
- Reduce anemia: Turnip greens are high in minerals, especially iron, which is vital in transporting oxygen and cellular growth. An inadequate amount of iron in the body is the primary cause of anemia.
Make sure to pick fresh green turnip leaves.
To peel or not to peel
When you buy newly harvested turnips, their skin is quite soft. These are the best turnips to use when you want to maximize their benefits.
You'll realize that when peeled, you're left with white turnip; the colored skin is where you get the most phytonutrients.
Look for small turnips (newly harvested) and rub them with your hands while washing to remove dirt. Otherwise, if the skin is thick and leathery, it's better to peel.
Cook less to preserve nutrients.
While turnips are rich in nutrients, some cooking methods can quickly destroy the latter.
Most of their nutrients will be destroyed if turnips are cooked at high temperatures and for a long time.
Steam the turnips if you have time. I often sauté the turnip roots for a few minutes and then cut off the heat before incorporating the greens.
If you want to improve your health, adding new vegetables like turnip greens will offer you their health benefits and nourish your gut microbiome.
I send you my love. Remember, you've the power to heal yourself, Githu.
Try these super healthy recipes
- Rhubarb recipe with radish greens
- A sensational red cabbage with rhubarb
- Delightful asparagus with smoked tofu
📖 Recipe
Turn up the taste: Simple turnip greens recipe you must try
Equipment
- kitchen knife
- skillet
- Cooking spoon
Ingredients
- 2-3 whole green (Spring) onions)
- 2 cloves of garlic
- a small piece of fresh ginger
- 1-2 tablespoon cold-pressed cooking oil of choice
- 4-5 medium turnips with their greens. Use more greens.
- some cilantro
- some parsley
- some salt to season
- some cayenne pepper
- ½ a lemon
Instructions
- Start by cleaning all the veggies and roots
- Smash the garlic and chop it. Keep it aside.
- Cut the white parts of green onions and dice and put them in a skillet.
- Separate the turnips from turnip greens. Dice the turnips into small cubes and set aside.
- Take the turnip greens and align them together so that all the stems are on one side. Hold the leaves, place them on the chopping board, and chop the stems up to where the leaves start to broaden.
- Keep the leaves aside.
- Now, heat the skillet with the white onions and add the oil. Stir and cover to cook for 3 mins, stirring occasionally.
- Add garlic and let it cook for a minute.
- Add the diced turnips and the stems, stir, and cover to cook for 5 minutes, stirring now and then.
- During that time, grate ginger and chop all the greens (onions, turnips, cilantro, and parsley).
- Sprinkle the cooking turnip with salt and cayenne. Stir well, then remove from heat.
- Incorporate the greens and ginger. Stir and cover.
- Squeeze the lemon over the dish and stir well before serving.
- Thank you so much for pinning and sharing this recipe. Once again, I appreciate your presence here.
Notes
- Read the blog post for more details.
- I added raw turnips for the pink color.
Connie
I’m so excited to try the turnip green recipes!!
Githu
Connie, I hope you'll love this turnip recipe as I do. Make sure to pick young turnips for the best taste and flavor. Let me know how it came out. Tag me on your social media.