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Rutabaga Nutrition Facts, Benefits, Uses & Recipes

What Are Rutabagas?

Close your eyes and picture crossing a turnip with a cabbage. What you may see is a rutabaga (Brassica napus var. napobrassica). In reality, it’s probably that rutabaga is the results of an historical genetic cross between and cabbage, making rutabaga a centuries-old genetically modified crop.

When it involves rutabaga vs. turnip, the most important distinction is their dimension and shade. Rutabaga is mostly yellow or brown with golden flesh, whereas turnips may be white or white and purplish pink in shade with a white flesh. Oblong-shaped rutabagas are additionally a lot bigger than turnips and have a rougher, bark-like exterior.

As for style, the rutabaga is taken into account the sweeter of the 2; they’re in style in vegetable or beef stews. Both root greens have edible, nutrient-rich greens that may be eaten uncooked or cooked.

Rutabagas, turnips, and cabbage are all members of the Brassica household, and are usually known as cruciferous greens. , cauliflower, , and Brussels sprouts are all members of the identical tribe. Other names for rutabaga are Neobrasscia, swede, neep, or snagger.

Rutabaga may be very nutritious, excessive in antioxidants, and, as a part of a nutritious diet, might contribute to improved general health.

Rutabaga Nutrition Facts

One medium-sized rutabaga (about 385 g) affords:

Nutrient Amount Daily Value
Calories 143 7%
Carbs 33 g 10%
Fiber 9 g 39%
Protein Four g 9%
Vitamin C 96. 5 mg 161%
Potassium 1301 mg 37%
Magnesium 88.eight mg 22%
Calcium 181 mg 18%
Vitamin E 1.2 mg 6%
Thiamin zero.three mg 23%
Folate 81.1 mcg 20%
Manganese zero.7 mg 33%
Phosphorus 224 mg 22%
Vitamin B6 zero.Four mg 19%
Niacin 2.7 mg 14%
Iron 2.zero mg 11%

 

High ranges of potassium and fiber are necessary contributors to a few of rutabaga’s advantages. Additionally, rutabagas are a great supply of glucosinolates and carotenoids, that are compounds with some distinctive health advantages.

Health Benefits of Rutabaga

1. Rich in Antioxidants

Rutabagas are an incredible supply of antioxidants like carotenoids and vitamin C. Antioxidants work to struggle off free radicals and hold cells wholesome, contributing to anti-aging, immune health, and anti-inflammation.

Vitamin C is a really versatile antioxidant that’s been proven to strengthen the immune system and promote collagen development. It additionally performs an important position in iron absorption to assist promote oxygen-rich blood.

Carotenoids are a kind of antioxidant related to wholesome eyes and a decreased threat for sure cancers and eye ailments.

Rutabaga can be a great supply of glucosinolates, a kind of sulfur-containing antioxidant present in cruciferous greens. They have been proven to efficiently restrict irritation and probably scale back the chance of coronary heart illness, colorectal most cancers, prostate most cancers, and breast most cancers.

2. Promotes Digestive Health

Rutabaga is a good supply of fiber, which may help health in numerous methods. Two methods it helps digestive health are including bulk to stool and feeding wholesome intestine micro organism. These digestive aids are a results of rutabaga being excessive in insoluble fiber.

Fiber’s advantages can prolong past digestive health, too. A wholesome microbiome—which is partly fueled by insoluble fiber—might have a number of health impacts together with improved temper, higher immune perform, and fewer irritation. A high-fiber food plan can be related to decrease ldl cholesterol and higher coronary heart health.

three. Has Anti-Aging Properties 

Vitamin C and glucosinolates might assist gradual the getting older course of in a few methods.

For starters, vitamin C not solely helps tame oxidative stress on pores and skin cells and scale back irritation, but it surely additionally performs a task in collagen manufacturing. Collagen is required for wholesome pores and skin, whereas additionally serving to to guard the pores and skin from potential harm through UV rays and extra.

Glucosinolates may assist defend pores and skin from UV rays, however analysis up thus far is quite restricted.

Four. Fits Nicely right into a Weight Loss Plan

Fruits and veggies match properly into most weight reduction diets, and rutabaga might need some additional benefit. Because it’s so excessive in fiber, it has the potential to restrict urge for food by serving to you’re feeling fuller, longer. This could be a device to assist stop snacking and overeating.

The advantages of fiber might prolong even additional than curbing urge for food. It’s potential that having a extra various inhabitants of intestine micro organism can stop long-term weight acquire.

5. Rich in Potassium 

Potassium performs a vital position within the perform of cells, and subsequently a giant position in general health and performance. One of an important capabilities of potassium could also be its impact on coronary heart perform. It helps keep wholesome blood strain and regulate sodium stability, and other people with high-potassium diets are inclined to have a decrease threat for stroke and coronary heart illness threat.

How to Cook Rutabaga

Rutabagas may be cooked in quite a lot of methods. They may be roasted, sautéed, fried, boiled, mashed, or used as an ingredient in soups and stews. You also can grate them uncooked to be used in coleslaws and salads or mixing with mashed potatoes.

Here are some steps on tips on how to put together rutabaga for cooking, together with a couple of in style cooking strategies:

Step 1: Wash completely to take away dust.

Step 2: Slice in half via the central stalk.

Step three: Lay slices flat and lower into half-inch-thick semi-circles.

Step Four: Peel each bit.

Step 5: Cut into cubes.

  • Baking: Placed sliced rutabaga in a shallow baking dish with a couple of tablespoons of water. Bake at 350 levels F for about an hour, till tender.
  • Boiling: Place in boiling scorching water with a half-teaspoon of salt. Cover till water boils once more, then let simmer over low warmth for roughly 30 minutes.
  • Roasting: Heat oven to 390 F and gown rutabaga with olive oil. Cook in for roughly 40 to 45 minutes.
  • Steaming: Steam in a basket or colander over boiling water for roughly 25 minutes.
  • Stir-Frying: Sauté in oil for about seven minutes.

Healthy Rutabaga Recipes

1. Rutabaga Fries

Prep Time: 10 Minutes          Cook Time: 30 minutes         Serves:Four

Ingredients:

1 massive rutabaga

1 tbsp avocado oil or different high-smoke level vegetable oil

half tsp garlic powder

half tsp freshly floor black pepper

1/Four tsp coarse sea salt

Directions:

  1. Set the oven to 450 F.
  2. Cut off the stem and root ends of the rutabaga and discard. Peel.
  3. Use a pointy knife to chop the rutabaga into sticks. First, lower the rutabaga in half, then lower one half into even slices (1/Four-inch-thick). Stack the slices and lower them the opposite route into 1/Four-inch-thick sticks. Repeat with the remaining half of the rutabaga.
  4. Place the sticks in a big bowl and drizzle with vegetable oil. Toss to evenly coat in oil. Season with garlic powder and pepper and toss till evenly distributed.
  5. Arrange sticks in a single layer on a parchment paper-lined baking sheet. Sprinkle evenly with salt.
  6. Bake for 20 minutes. Remove the pan from the oven and flip the rutabaga sticks. Return to the oven and bake till they’re tender and effectively browned, for about 40 minutes.

2. Parsnip and Rutabaga Soup

Prep Time: 10 minutes          Cook time: 35 minutes          Serves: Four

Ingredients:

2 tbsp unsalted butter

1 parsnip, peeled and sliced

half cup onion, chopped

2 massive rutabagas, peeled and lower into one-inch-thick cubes

5 cups vegetable broth (low-sodium)

1 tbsp honey

2 tsp sage leaves, freshly chopped

half cup heavy cream

Garnish: sliced scallions

Directions:

  1. Place butter in a big pot and soften over medium warmth. Add onions and sauté till tender, for about 4 minutes.
  2. Add the parsnips and rutabagas and stir. Pour within the broth, enhance to excessive warmth, and produce to a simmer. Reduce warmth to medium, cowl, and simmer till the greens are tender, about 25 minutes.
  3. Transfer the greens and a small quantity of liquid to a blender/meals processor (in batches). Puree with the honey and sage leaves till clean.
  4. Return to the pot, add the cream, and warmth over medium-high warmth for one more minute till the entire thing is heated via. Serve scorching in bowls with the scallions sprinkled on high.

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