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Healthy Salted Rutabagas: Nutritious, Low-Calorie Root Vegetable Recipe

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Rutabagas (Cooked, Blended, Drained with Salt)

Rutabagas, often overlooked but packed with nutritional benefits, are a great addition to a variety of dishes. When cooked, blended, and drained with a touch of salt, they offer a mild, slightly sweet flavor with a creamy texture, making them an excellent side dish or ingredient in soups, casseroles, and purees. These root vegetables are a good source of fiber and important micronutrients, offering a balance of vitamins and minerals that contribute to overall health.

Nutritional Information per 100g

Nutrient Amount
Energy 30 kcal
Protein 0.93 g
Total Fat 0.18 g
Saturated Fat 0.029 g
Carbohydrates 6.84 g
Fiber 1.8 g
Sugars 3.95 g
Calcium 18 mg
Iron 0.18 mg
Magnesium 10 mg
Phosphorus 41 mg
Potassium 216 mg
Sodium 254 mg
Zinc 0.12 mg
Copper 0.029 mcg
Manganese 0.097 mg
Selenium 0.7 mcg
Vitamin C 18.8 mg
Thiamin (B1) 0.082 mg
Riboflavin (B2) 0.041 mg
Niacin (B3) 0.715 mg
Vitamin B6 0.102 mg
Folate 15 mcg
Vitamin B12 0.0 mcg
Vitamin A 0.0 mcg
Vitamin E 0.24 mg
Vitamin D2 0.0 mcg

Health Benefits of Rutabagas

Rutabagas are low in calories, making them a great choice for those looking to manage their weight while still consuming a nutrient-dense food. They provide a significant amount of dietary fiber, which supports digestive health by promoting regular bowel movements and helping to maintain healthy cholesterol levels.

These root vegetables also deliver a noteworthy dose of vitamin C, which is essential for the immune system, collagen formation, and skin health. Additionally, rutabagas offer a good balance of minerals, particularly potassium, which helps maintain proper muscle function and electrolyte balance.

Though rutabagas are low in fats, they do provide small amounts of omega-3 and omega-6 fatty acids, contributing to cardiovascular health. The minerals like magnesium and phosphorus found in rutabagas also support bone health, while manganese and copper play essential roles in antioxidant defense.

Dietary Considerations

Rutabagas are naturally gluten-free, making them a suitable option for those following a gluten-free diet. They are also vegan and vegetarian-friendly, making them a versatile ingredient for plant-based diets. The combination of fiber, vitamins, and minerals makes rutabagas a great choice for people looking to boost their intake of nutritious vegetables while keeping their meals low in fat and high in fiber.

Storage and Usage Tips

To ensure the best flavor and nutritional value, rutabagas should be stored in a cool, dry place. Unpeeled rutabagas can last for several weeks when stored properly. After cooking, they should be refrigerated and can be enjoyed within a few days.

When preparing rutabagas, peel the outer skin carefully, as it can be tough. Rutabagas can be boiled, mashed, or used in stews and soups. They pair well with a variety of spices and herbs, including thyme, rosemary, and garlic, making them a versatile base for many dishes. If you’re looking for a low-calorie option, rutabagas can be blended into a creamy mash or used as a substitute for mashed potatoes.

Conclusion

Rutabagas, when cooked, blended, and drained with a pinch of salt, provide a delightful balance of flavor and nutrients. With their impressive nutritional profile, they make for an excellent side dish or can be creatively incorporated into various meals. Whether you’re aiming to add more fiber to your diet or enjoy a heart-healthy vegetable, rutabagas offer a unique and nutritious option for any culinary repertoire.

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