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If you've never tried a turnip, you've really been missing it. Turnips have a crispy internal meat and a delicious pepper flavor. They're an excellent low-carb alternative to potatoes when mashed, a tasty topping for salads when roasted, and a crisp replacement for shredded cabbage when added to salads and fries. Turnips can even be spiralized and used as a healthy, low-carb alternative to pasta.
These tasty root vegetables are packed with nutrition. They are low in calories (there are only 36 calories in a cup of raw turnips), fat-free, cholesterol-free, and low in sodium. Turnips contain countless vitamins that stimulate the body, including A and C. In addition, they are full of fiber, which according to studies can help:
- Control blood sugar levels.
- Lower bad cholesterol
- Relieve constipation
- keep a healthy weight
- Makes you feel full longer
- Extend Your Life (Yes, Really! Studies suggest that increasing your dietary fiber intake, especially cereal fiber, is associated with a lower risk of dying from cardiovascular disease and all types of cancer).
One of the good things about turnips, aside from their stellar nutritional profile, of course, is that there are many varieties to choose from. There is a flavor for everyone and you will never get bored of them! There are baby turnips, which have been picked up early and are therefore smaller than other types of turnips. These offer a mild flavor, making them one of the best options for eating raw. The Purple Top White Globe Turnip is easy to spot, thanks to its beautiful, shiny purple and white fur. It has a slightly spicy flavor, so try roasting it to really capitalize on its flavor. There's also the Tokyo Cross, a popular white hybrid, and the Hakurei, which is the sweetest type of turnip. There are even turnips that are grown only for their leaves, such as the Seven Top and the Shogun.
Speaking of leaves … Don't throw them away when you're preparing root vegetables. Turnip greens are a rich source of important minerals such as calcium, iron, magnesium, phosphorous, potassium, and zinc. They also contain several important vitamins, such as folic acid and vitamins A, C, and K.
Incorporating these nutrient-packed vegetables into your diet is not that difficult. You can add them raw to salads, sandwiches, wraps, soups, sauces, and smoothies. You can also chop and bake them in casseroles, sauté them and toss them in french fries or rice, and put them in your favorite tortillas.
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You can save yourself some money (and junk) by making turnips in two ways! Serve these delicious turnip empanadas for your main dish, then use the veggies for a tasty dish. Simply sauté in olive oil with a pinch of freshly ground pepper and freshly grated Parmesan cheese.
Serving vegetables as a garnish is like adding cherry on top of super healthy ice cream. That's because turnip empanadas not only include nutrient-packed turnips, but they also have superfoods like eggs, low-fat cheese, spinach, potatoes, and chives, which means they're full of protein, calcium, vitamin D, iron, vitamin K, potassium … the list goes on. Basically your body will be as happy as your taste buds will be after devouring these patties!
Making our healthy turnip pie recipe couldn't be easier. Simply peel and chop the turnips and potatoes, then cook in boiling water until tender, about 15 minutes. If they are nice and soft, use a strainer to drain them. Then, in a medium bowl, mash the turnips and potatoes and mix until well combined. Then add the chives, spinach, egg, mozzarella cheese, and black pepper and stir until the mixture is uniform in color and consistency.
Now that your empanada base is ready, it's time to prepare it for baking. Place about a quarter cup of the mashed turnip mixture on a greased baking sheet and press down into a patty. Repeat this process six times until you have used all of the turnip mixture. Then cook the empanadas at 400 F for 20 minutes, turn and cook for another 10 minutes. Remove the empanadas from the oven and let them cool before serving. You can also store them in your fridge or freezer for a quick, hot meal and during the busy week.
A serving of this recipe contains 133 calories and counts as a PowerFuel and an Extra in the Nutrisystem program. If it does serve you with any additions, just be sure to keep track of them in the NuMi app to stay up to date with your weight loss plan. Click here to register your food in the NuMi app>
These turnip patties are as versatile as the tubers used to make them. They're great veggie burgers, so you can serve them with a bit of lettuce and tomato on whole wheat bread. You can roll them in a whole wheat wrap or on a lettuce leaf. You can also cut them and add them to your favorite salad or just serve them alone with your favorite seasoning.
No matter how you plan to serve this delicious dish, here's a tip: If you're sharing your meal with picky eaters, we suggest you wait to tell them that turnips are the main ingredient until they take their first bite and fall in love. Some people just don't appreciate the tasty turnip until they try it themselves!
And as always, if you try this Turnip Burger recipe, be sure to share your comments in the comment section below. We love hearing what our favorite people think of all of our healthy food, snack, and smoothie recipes!
Looking for more plant-based recipes? Add the delicious recipes below to your Meatless Monday Menu !:
Lose weight and regain health with delicious, nutritious meals delivered right to your doorstep! Learn more about the Nutrisystem meal delivery service>
Servings: 6 6
Calories per serving: 133
At Nutrisystem, count as: 1 PowerFuel and 1 Extra
|Servings Per Recipe 6|
|Amount per proportion|
- 1 medium turnip, peeled and chopped into large pieces
- 1 medium white potato, peeled and chopped into large pieces
- 2 chives, thinly sliced
- 1 cup chopped spinach
- 1 egg
- 1 ½ cup grated mozzarella cheese, partially skim
- ½ teaspoon black pepper
- Preheat oven to 400 ° F.
- Cook turnip and potato in boiling water until smooth, about 15 minutes. Drain.
- Crush the turnips and potatoes in a bowl.
- Add the chives, spinach, egg, mozzarella, and black pepper.
- Create ¼ cup tablespoons of the turnip mixture on a greased baking sheet.
- Bake for 20 minutes. Turn over and continue baking for another 10 minutes.