What are rutabagas?
Rutabaga is what Americans call the humble swede (also known as yellow turnip), a cross between a cabbage and a turnip. This cruciferous root vegetable provides vitamin C, potassium, fibre and plant compounds called glucosinolates.
Wellness
It may have a funny-sounding name, but swede is a nutritious, budget-friendly winter vegetable. Here is what it brings to a balanced diet:
Immune health A cup of cooked swede provides around half of an adult’s daily vitamin C needs, which supports normal immune function.
Digestive health Swede provides fibre, which helps keep you regular.
Plant compounds Like other cruciferous vegetables, swede contains glucosinolates. Diets rich in cruciferous vegetables are linked with a lower risk of some cancers, as part of an overall healthy eating pattern.
Heart health Swede provides potassium and fibre and is naturally fat-free, supporting healthy blood pressure and cholesterol.
Blood sugar Swede has far less carbohydrate than potato, making it a great lower-carb swap for people managing diabetes.
A note on claims You may have read that rutabaga soothes PMS or prevents migraines. There isn’t evidence for these, but it is a wonderfully versatile vegetable.
Beauty
From the inside Vitamin C helps your body make collagen for firm, healthy skin.
Weight management
Swede is a fabulous lower-kilojoule potato substitute, with around 220 kJ (53 calories) per cup of cooked cubes, and fibre to keep you satisfied.
Cooking with rutabaga (swede)
Rutabaga, also known as the “yellow turnip” has a mild, nutty, sweet turnip-like flavor and a firm texture. It actually makes a fabulous potato substitute, as I’ll highlight in the simple, savory recipes below:
As a dinner supplement, whip up a batch of mashed rutabaga. Cut up about one kilo of rutabaga into cubes. Boil in salted water for about 35-40 minutes until tender. Add 80 g of butter and a pinch of nutmeg and mash until you achieve your desired consistency.
Another easy and supremely pleasing side or main dish is rutabaga and root vegetable gratin. Slice two medium sweet potatoes, 1 kilo of rutabaga and 1 kilo of butternut squash and season them to taste with cracked black pepper and salt. Layer the slices alternately in a greased baking sheet. Cover with 125 mL low salt chicken or vegetable broth. Bake covered for an hour, add 60 ml coconut milk and bake for an additional ½ hour. Top with 190gms of desicated coconut tossed place under a griller for a few minutes until golden brown, cool slightly and serve.
Simply cut into chips and roast with a little olive oil and sea salt as a snack or slice thinly and roast on a lower heat for crisps.
Bon Appetit!
That’s the meaning of life. It’s a rutabaga.
~Garrison Keillor
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
