Turnips (Frozen, Cooked, Blended, with Salt)
Turnips, when frozen, cooked, blended, and seasoned with a touch of salt, are a nutritious and versatile root vegetable that can complement a wide variety of dishes. With a low calorie count and high fiber content, they make an excellent addition to any balanced diet. Whether served as a side dish or incorporated into soups and stews, turnips offer a subtle, earthy flavor and a wealth of health benefits.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.53 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 4.35 g |
| Fiber | 2.0 g |
| Sugars | 2.35 g |
| Calcium | 32.0 mg |
| Iron | 0.98 mg |
| Magnesium | 14 mg |
| Phosphorus | 26.0 mg |
| Potassium | 182.0 mg |
| Sodium | 36.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.063 mcg |
| Manganese | 0.1 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 3.9 mg |
| Thiamine (B1) | 0.035 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.56 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turnips, in their cooked, blended, and salted form, are naturally free from common allergens such as gluten, dairy, and nuts. However, it’s essential to ensure that no cross-contamination occurs if the dish is prepared in a shared kitchen space.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Suitable in moderation
- Low-Calorie: Yes
- High-Fiber: Yes
Turnips are a great choice for anyone following a vegan, vegetarian, or gluten-free diet. They are naturally low in calories and fat, while being a good source of dietary fiber, making them ideal for those seeking to maintain or lose weight, or simply improve their overall health.
Advice
Turnips are a fantastic source of essential vitamins and minerals, including Vitamin C, which supports immune health, and potassium, which helps maintain healthy blood pressure. If you’re looking to increase your fiber intake, turnips are an excellent choice, as they provide 2 grams of fiber per 100 grams, helping to promote digestive health and regulate blood sugar levels.
For those looking to enhance the flavor profile, consider roasting or mashing turnips with other root vegetables like carrots or parsnips. A touch of herbs and spices, such as rosemary or thyme, can also elevate their natural sweetness.
Conclusion
Incorporating frozen, cooked, and blended turnips into your meals not only adds a nutritious, low-calorie option to your diet but also provides a wealth of essential nutrients that contribute to overall well-being. Whether as part of a hearty winter soup or a savory side dish, turnips are a versatile vegetable that can complement various culinary creations.
