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Turnips are an often overlooked root vegetable, related to rocket and radishes, which are members of the mustard family. Large or old turnips can be unpleasantly “hot” if not cooked properly or combined with the proper vegetables (like potatoes), but younger turnips, which are much smaller in size add great zip to dishes. 

They are a very versatile vegetable and offer a fantastic low fat, low carb alternative to other vegetables, such as potatoes. Check out the Nutritional info and recipe tabs for ideas on how you can incorporate them in to your weekly winter meal plan.  

Turnips are very low in saturated fat and cholesterol. They are a good source of vitamin B6, folate, calcium, potassium, and copper. A very good source of dietary fiber, vitamin C, and manganese. Turnip greens are a super food and packed with nutrients - don't throw them out, instead use them like you would spinach or mustard greens. 

To store: Remove the greens from the turnips and store in a plastic bag to use within 3 days. The turnip roots should be stored in a plastic bag in the crisper drawer of your fridge for up to a week. 

To freeze: Blanch for 3 minutes in hot boiling water. Cool in ice water for 3 minutes, drain and pack into freezer containers or freezer bags.

Turnips have a mild flavour, somewhat similar to a potato but with a mild bitter flavor almost like cabbage or radish. When they are cooked, the bitterness gets less intense and the turnips get slightly sweet. For the best turnips, you want to choose smaller, younger turnips. The larger and older a turnip is the more bitter it will be.

Turnips are substantially lower in calories and carbs than potatoes.

For instance, an 225g potato contains 175 calories and 39.6 grams of carbohydrates. While the same sized turnip contains only 64 calories and 14.6 grams of carbohydrates.

 Turnips are in peak season in winter as they prefer cooler conditions.

Turnips are extremely versatile and can be bakes, boiled, steamed, mashed, grated, julienned, eaten raw served with dip in a veggie tray. Turnips are delicious when roasted with other root vegetables (like carrot, beetroot, potatoes, garlic). Add a turnip or two to your favourite mashed potato recipe or add them into soups and stews. They are a lower calorie and carb alternative to potatoes and are can be a total superstar side dish – anyone like turnip fries with that?

Here are a few of our favourite recipes to get you started.

Parmesan Smashed Turnips – Keto, Grain Free & Gluten Free

• 12 turnips, about the size of ping pong balls or slightly larger
• 2large garlic cloves, one minced and one halved lengthwise
• 1/2 cup parmesan cheese, finely shredded from a block and firmly packed
• 1 tbsp extra-virgin olive oil
• 1/2 tsp Italian seasoning
• 1/8 tsp salt
• 1/8 tsp ground black pepper

 Instructions

1. Add the salt, pepper, minced garlic, and Italian seasoning to the olive oil and set aside. 
2. Wash turnips and trim tops and bottoms, place in a medium pot, and cover with cool water by 2 inches. Add the halved garlic clove and bring to a boil. Continue boiling 10-12 minutes – just until the turnips are fork tender. Time will vary based on the size of the turnips. Check at 10 minutes, cook no longer than 12.
3. Set oven rack to center position and preheat oven to 190C. Line one rimmed baking sheet with two layers of paper towels and another with parchment paper and set aside.
4. Strain the cooked turnips and let rest 5 minutes in the strainer. Discard the garlic halves. Now we’re ready to get to smashing, but be careful because the turnips will squirt water. We’ve found that the best workaround is to smash them on a large plate in the kitchen sink. Place a large dinner plate in your kitchen sink and use the base of a mason jar, mug, or bowl to roughly press each turnip on the plate to about 3/4″ thick. For now, you want to smash just enough to keep releasing liquid. We will flatten more later. Tip excess liquid from the plate after pressing each turnip, then transfer the pressed turnips to the paper towel lined baking sheet to drain.
5. Let the pressed turnips rest on the paper towels for 10 minutes, then press again to about 1/2″ thickness.  
6. Transfer to the second baking sheet with parchment paper. Brush the tops of the turnips with the oil mixture, sprinkle with half of the parmesan cheese, and press the cheese down to make it stick. Flip and repeat, using all remaining cheese on the second side.
7. Bake for 15 minutes, flip, and bake another 12-15 minutes, until deep golden brown on both sides. Serve immediately.

Hot Tip: 

• Best served immediately as the turnips will continue to give off liquid if leftovers are refrigerated.
• Save the turnip greens for a salad or another recipe. 

Recipe courtesy of: https://fresh-out.com/

 Crispy Turnip Fries

Turnip fries that taste just as good as your favourite crispy French fries but with fewer carbs and baked in the oven for a healthy, low carb side dish or snack.

• 8 turnips
• 3 tablespoons olive oil
• 1 1/2 teaspoons garlic salt
• 1 1/2 teaspoons dried oregano
• 1 teaspoon smoked paprika 
• 1/2 teaspoon onion powder 
• 1/4 teaspoon cayenne pepper 

Instructions

Step 1 Preheat the oven to 220 C conventional, or 200 C fan forced. Set out 1-2 large baking sheets, and a small bowl. Measure the garlic salt, oregano, paprika, onion powder, and cayenne pepper into the bowl and mix well.

Step 2 Peel the turnips and cut them into strips the length of each turnip, and 1/3 X 1/3 inch in width and height. Try to cut them as evenly as possible.

Step 3 Place the fries on the baking sheet and drizzle with oil. Toss to coat. Then sprinkle the seasoning mix over the fries and toss them to coat again.

Step 4 Spread the fries out evenly on the baking sheet, making sure they don’t touch. Bake for 20 minutes. Flip the fries. Spread them out again, and bake for another 10 minutes, or until crispy. Serve warm.