As an excellent source of the antioxidant vitamin C, turnip greens can help fight the formation of free radicals known to cause cancer. Turnip greens are high in fiber, providing 5 grams per 1 cup. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and that people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. The Dietary Guidelines for Americans recommend 25 g of fiber day for women, and 38 g a day for men, up to the age of 50 years.
After that, women should have 21 g a day and men 30 g. Turnip greens also contain an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy associated with diabetes. It may protect brain tissue, offering benefits for people with dementia and those who have had a stroke. It may also benefit in the areas of glaucoma , sun-damaged skin, multiple sclerosis , and migraines. However, most studies have used intravenous alpha-lipoic acid, and it is unsure whether oral supplementation would produce the same benefits.
Turnip greens are high in both fiber and water content, which help to prevent constipation , promote regularity and maintain a healthy digestive tract. Adequate folic acid intake is also needed during pregnancy, to protect the fetus against neural tube defects. Turnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory.
Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation. Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body. Homocysteine can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin , dopamine, and norepinephrine.
These hormones regulate mood, sleep, and appetite. Dietary nitrate has been shown to enhance vasodilation and improve muscle oxygenation during exercise. It may also improve the quality of life for those who lack oxygenation because of cardiovascular, respiratory, or metabolic disease.
Consumption of fruits and vegetables is associated with a reduced risk of many adverse health conditions. Older turnips are bitter in taste if eaten raw, but can taste and smell sweet if cooked correctly: rather like beets, but without the earthiness.
The taste also varies between varieties. How to tell if raw turnips are bad or spoiled? The best way is to smell and look at the raw turnips: discard any raw turnips that have an off smell or appearance; if mold appears, discard the raw turnips. Do You Have to Peel Turnips? However, it's recommended to remove the skin of larger bulbs to avoid a sharp aftertaste when you eat them. If you decide to peel the turnips, do the chore with a vegetable peeler, just as you would with a potato.
Wash the neep and place it on a plate as it will produce a sticky superglue like residue as it cooks — I learned this the hard way!
Put the whole neep into the microwave — no need to prick or score — and cook it on full power. Give it 15 minutes, turn it over and cook for a further 15 minutes. While they're both root vegetables packed with nutrients, parsnips and turnips are not quite the same—parsnips are similar to carrots and have a sweet, candy-like flavor profile.
Turnips, on the other hand, are in the Brassica rapa family and are much less sweet. Turnip greens are part of the cruciferous vegetable family, as are kale and broccoli. Turnip roots and turnip greens have a hint of mustard flavor, a bitterness that some people find unpleasant but can be used to your advantage by cooking them with ingredients that complement and accentuate this flavor element, such as prepared horseradish and even prepared mustard.
Turnips and rutabagas are close cousins, but they do have some significant differences, including the hardness of their peels. Turnips have been around since ancient times, while rutabagas were bred relatively recently by crossing turnip with cabbage, believe it or not.
The flavor of a turnip shows off the mustard side of the family, while the flavor of a rutabaga is sweeter. The flesh of a turnip is white, while the flesh of a rutabaga has a yellowish tinge. She founded Patty Pan Cooperative, Seattle's oldest farmers market concession, and teaches regular cooking classes.
Tip Peeling turnips before you cook them is unnecessary, although some turnip recipes may call for this extra step. If the turnip is old and likely bitter you can add an apple. You would then need to rinse thoroughly. Turnips are a delicious root vegetable and have been cultivated for centuries. They have an impressive nutrient profile, being a great source of vitamin C, fiber, manganese and potassium Baked, Boiled or Steamed.
Use turnips any way you would use a potato, and then some. Try them baked or boiled in stews, soups and stir-fries, or lightly steamed with some butter, salt or lemon juice for flavor. Add the turnip greens at the end to wilt them in the pan, along with pieces of bacon or ham for extra flavor.
Though they are most commonly cooked, turnips can be enjoyed raw as well. If you plan to eat them raw, simply peel and slice the turnip like an apple to eat with dips or add to the top of your salad. Be sure to slice off the root end and remove the greens — which can be saved for cooking as well.
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