Turnip Greens (Frozen, Unprepared)
Turnip greens are a versatile and nutritious leafy green that can easily be incorporated into a variety of dishes. These greens, when frozen and unprepared, retain their natural flavors and nutritional value, making them an excellent choice for meal prepping or adding a healthy boost to any recipe. Rich in essential vitamins and minerals, turnip greens are an excellent source of dietary fiber, calcium, iron, and vitamin C. Whether sautéed, added to soups, or mixed into casseroles, these greens provide a flavorful and wholesome addition to your meals.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 21.0 kcal |
| Protein | 2.46 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 3.39 g |
| Fiber | 2.4 g |
| Sugar | 0.0 g |
| Calcium | 114.0 mg |
| Iron | 1.63 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 24.0 mg |
| Potassium | 82.0 mg |
| Sodium | 18.0 mg |
| Zinc | 0.16 mg |
| Copper | 0.051 mcg |
| Manganese | 0.22 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 25.8 mg |
| Thiamin (B1) | 0.044 mg |
| Riboflavin (B2) | 0.088 mg |
| Niacin (B3) | 0.388 mg |
| Vitamin B6 | 0.074 mg |
| Folate | 41.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 305.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turnip greens are naturally free from common allergens such as gluten, dairy, soy, and nuts, making them suitable for a wide range of dietary preferences and food sensitivities. Always ensure that they are processed in a facility that does not cross-contaminate with allergens if you have specific concerns.
Dietary Preferences
Turnip greens are an excellent choice for a variety of dietary plans:
- Low Calorie: At just 21 kcal per 100g, they are an excellent option for those looking to manage their caloric intake.
- Vegan and Vegetarian: Naturally plant-based, turnip greens are suitable for both vegan and vegetarian diets.
- Gluten-Free: They are naturally gluten-free, making them safe for individuals with gluten sensitivity or celiac disease.
- Low in Fat: With only 0.19 g of fat per 100g, they are ideal for those on a low-fat diet.
- Rich in Fiber: Turnip greens contain 2.4 g of fiber per 100g, which supports digestive health.
Cooking Tips
Turnip greens can be enjoyed in various ways, offering flexibility in your cooking. Here are a few ideas to incorporate them into your meals:
- Sautéed with Garlic and Olive Oil: Lightly sauté frozen turnip greens with garlic, olive oil, and a pinch of salt to make a simple side dish.
- In Soups and Stews: Add them to your favorite soup or stew for a nutrient-packed boost.
- Smoothies: Blend frozen turnip greens with fruits like bananas, apples, or citrus for a healthy green smoothie.
- In Casseroles: Turnip greens can be mixed into casseroles, adding texture and flavor.
Storage
Frozen turnip greens should be kept in the freezer until ready to use. For optimal quality, store them in an airtight container or freezer bag to prevent freezer burn. They can be kept frozen for several months.
Conclusion
Frozen unprepared turnip greens are an excellent addition to any healthy eating plan, providing a variety of vitamins and minerals that promote overall health. Whether you’re looking to boost your intake of fiber, calcium, or vitamin C, these greens offer a versatile and nutritious option. Their mild, earthy flavor pairs well with a wide range of dishes, making them easy to incorporate into both everyday meals and special recipes.
