Turnip Greens (Frozen, Cooked, Blended, Drained with Salt)
Turnip greens are a highly nutritious vegetable that offer a range of essential vitamins and minerals. When frozen, cooked, and blended with a bit of salt, they become an easily accessible and flavorful addition to any meal. They are not only a versatile ingredient but also packed with numerous health benefits. Below is the nutritional breakdown of turnip greens, making them an excellent choice for a balanced diet.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 34.0 |
| Protein (g) | 2.99 |
| Total Fat (g) | 0.38 |
| Saturated Fat (g) | 0.085 |
| Carbohydrates (g) | 4.74 |
| Fiber (g) | 3.1 |
| Sugar (g) | 0.95 |
| Calcium (mg) | 128.0 |
| Iron (mg) | 1.75 |
| Magnesium (mg) | 24.0 |
| Phosphorus (mg) | 32.0 |
| Potassium (mg) | 216.0 |
| Sodium (mg) | 255.0 |
| Zinc (mg) | 0.37 |
| Copper (mcg) | 133.0 |
| Manganese (mg) | 0.4 |
| Selenium (mcg) | 1.1 |
| Vitamin C (mg) | 18.2 |
| Thiamine (mg) | 0.05 |
| Riboflavin (mg) | 0.065 |
| Niacin (mg) | 0.486 |
| Vitamin B6 (mg) | 0.067 |
| Folate (mcg) | 33.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 431.0 |
| Vitamin E (mg) | 2.13 |
| Vitamin D2 (mcg) | 0.0 |
Key Health Benefits:
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Rich in Nutrients: Turnip greens are a good source of vitamins A, C, and K, essential for maintaining healthy skin, immunity, and bone health. The high calcium content also contributes to bone strength.
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High in Fiber: With 3.1 grams of fiber per 100g, turnip greens help support digestive health, regulate blood sugar levels, and promote a feeling of fullness.
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Low in Calories: At only 34 kcal per 100g, turnip greens are a great addition to any weight management plan, providing essential nutrients without contributing excess calories.
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Packed with Minerals: The iron, magnesium, phosphorus, and potassium found in turnip greens support various bodily functions, including blood circulation, muscle function, and overall cellular health.
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Antioxidants: Rich in vitamin C and other antioxidants, turnip greens help protect the body from oxidative stress, supporting a healthy immune system and skin.
Allergen Information:
Turnip greens do not contain common allergens like gluten, dairy, nuts, or soy. However, as with any vegetable, it is always important to check for individual sensitivities or allergies.
Dietary Preferences:
Turnip greens are suitable for a variety of dietary needs, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Calorie
- Low-Carb
- High-Fiber
Cooking Tips:
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Frozen Turnip Greens: When using frozen, cooked, and drained turnip greens, simply heat them in a pan with a touch of olive oil and seasoning for a quick side dish. They pair wonderfully with meats, beans, or grains.
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Enhance Flavor: To bring out more flavor, try adding garlic, onions, or a splash of vinegar when cooking turnip greens.
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Storage: If you have leftover cooked greens, store them in an airtight container in the fridge for up to 3 days. You can also freeze them for longer storage.
Conclusion:
Turnip greens, particularly when frozen and cooked, offer a great balance of flavor and nutrition. Their versatility makes them an excellent addition to a wide variety of dishes, whether as a side or incorporated into soups, stews, and casseroles. With their impressive nutrient profile, turnip greens can contribute to a healthy, well-rounded diet. Whether youβre looking to boost your intake of vitamins, minerals, or fiber, these greens are a fantastic option for every meal.
