Nutritious Salsify Recipe: Benefits, Nutritional Info & How to Prepare
Salsify (Cooked, Blanched, Dried, Without Salt) – Nutritional Information
Salsify, often referred to as the “oyster plant” due to its unique flavor that resembles oysters, is a root vegetable with a range of health benefits. When prepared by cooking, blanching, and drying, salsify maintains a substantial portion of its nutrients, offering a nutritious and versatile addition to various dishes. This vegetable is particularly popular for its earthy taste and ability to pair well with both savory and mild flavors.
Below is the detailed nutritional profile for Salsify (Cooked, Blanched, Dried, Without Salt):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 68 kcal |
| Protein | 2.73 g |
| Fat | 0.17 g |
| Saturated Fats | 0.041 g |
| Carbohydrates | 15.36 g |
| Fiber | 3.1 g |
| Sugar | 2.9 g |
| Calcium | 47 mg |
| Iron | 0.55 mg |
| Magnesium | 18 mg |
| Phosphorus | 56 mg |
| Potassium | 283 mg |
| Sodium | 16 mg |
| Zinc | 0.3 mg |
| Copper | 0.07 mcg |
| Manganese | 0.21 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 4.6 mg |
| Thiamin (B1) | 0.056 mg |
| Riboflavin (B2) | 0.173 mg |
| Niacin (B3) | 0.392 mg |
| Vitamin B6 | 0.218 mg |
| Folate (B9) | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Salsify is naturally allergen-free, making it a safe option for most individuals with food sensitivities. However, as with all foods, it’s essential to ensure that there are no cross-contamination risks during preparation, especially if preparing in a kitchen where allergens such as nuts, dairy, or gluten are handled.
Dietary Preferences
- Vegan: Salsify is a plant-based food and is suitable for vegan diets.
- Vegetarian: Suitable for vegetarian diets as well.
- Gluten-Free: Naturally gluten-free, making it safe for individuals with gluten sensitivity or celiac disease.
- Low-Fat: With only 0.17 grams of fat per 100g, salsify is an excellent choice for low-fat diets.
- Low-Calorie: At only 68 kcal per 100g, it is a great choice for weight-conscious individuals.
Health Benefits of Salsify
Salsify is packed with essential nutrients and offers numerous health benefits:
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High in Fiber: Salsify contains 3.1 grams of fiber per 100g, which supports digestive health and helps maintain healthy cholesterol levels. Fiber is also beneficial for regulating blood sugar and aiding in weight management.
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Rich in Potassium: With 283 mg of potassium per 100g, salsify helps in maintaining proper fluid balance, supporting heart health, and regulating blood pressure.
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Vitamin C Content: Providing 4.6 mg of vitamin C, salsify contributes to immune system support, collagen formation, and the absorption of iron.
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Source of Essential Minerals: Salsify offers a modest amount of calcium (47 mg), magnesium (18 mg), and iron (0.55 mg), which are vital for bone health, muscle function, and red blood cell production.
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Antioxidant Properties: Salsify contains antioxidants such as vitamin E (0.19 mg), which help combat free radicals, reducing the risk of chronic diseases and supporting skin health.
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Low in Fat: With only 0.17 grams of total fat per 100g, salsify is an excellent choice for individuals looking to reduce fat intake without sacrificing essential nutrients.
Conclusion
Salsify, with its mild, oyster-like flavor, is a highly nutritious root vegetable. When prepared by cooking, blanching, and drying without salt, it offers a low-calorie, fiber-rich option that supports digestive health, heart health, and overall well-being. Its combination of essential vitamins and minerals, including potassium, iron, magnesium, and vitamin C, makes it a valuable addition to a balanced diet. Whether used in soups, stews, or roasted as a side dish, salsify is a versatile ingredient that can enhance many meals while contributing to a healthy lifestyle.
