This article is part of the series "Tami's Kitchen" by Tamara Flanders
Turnips are a really nice vegetable to get to know over the winter. Because they are such a nice sturdy root vegetable they store well and are still available through local year round farmers markets.
They are also in the category of vegetables who have gotten a bad reputation over the years, scorned by children and adults around the world with a wrinkled nose and turned out tongue. I'm not sure who started the rumors, but I'm going to try to build them back up today.
Of course, they are great for you. Turnips with their greens are a tasty source of fiber,calcium, iron, potassium, magnesium, copper, manganese, tryptophan, vitamins A, B6, C,E, K, as well as vitamins B1, B2, B3, B5, and omega 3.
The bulbs are a beautiful color and texture, filled with vitamin C, calcium, folic acid, and magnesium.
While turnips can have a hot or bitter flavor to them, they are mellowed out nicely by merging them with other root vegetables and slow cooking them in soups, stews, or crockpot meals. For a snappy zip of flavor, grate them raw into a salad or to toss in with other vegetables.
The greens are so easy to work with. A simple steam can give you a refreshing side dish for your plate, or can be tossed with whole grains and cooked beans for a hearty meal.
For variety with the bulbs, they can be boiled, steamed, stir fried, baked, roasted, made into "potato chips" pureed, mashed, or used for a good game of handball.
· 4 tablespoons olive oil
· 1/2c thin sliced onions in half rounds
· 1c peeled and sliced turnips
· 2 tablespoons flour
· 1 teaspoon salt
· 1 c milk - cow, soy, or hemp
· 1/2c silken tofu
Preheat oven to 350
Lightly oil a 1 quart casserole dish.
Layer 1/3 of your sliced turnips in the dish and top with a third of the onion. Sprinkle with 2 teaspoons of flour and sprinkle with salt and pepper. Repeat until you have 3 layers of the same.
In a separate bowl, whisk together milk and tofu and pour over your assembled casserole.
Cover and bake for 30 minutes. Remove cover and bake another 30-45 minutes.
Try these for a fun French fry fake out!
• 8 medium size turnips
• 1/4c nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon ground paprika
Preheat oven to 425.
Cut turnips into sticks, the size you want your fries to be.
Put turnip sticks in a large mixing bowl and sprinkle on seasoning a little at a time while mixing until they are all nicely coated.
Place turnips on a baking sheet and bake 15-20 minutes until tender and golden.
Tamara Flanders is a health coach and offers classes throughout the Capital District. She has written three cookbooks and wants to share these additional recipes with you.
Fall Cooking Sampler from Your Body Awake
2tbsp agave nectar
¼ tsp cinnamon
Core and dice up your apples and put them in a sauce pan
with the water, agave nectar, and spices. Cook on medhigh
heat about 15 minutes until apples are broken down.
Quick Apple-Pear Sauce
2 tbsp agave nectar
Core and dice up your apples and pears and put them in a
sauce pan with the water, agave nectar, and spices. Cook
on med-high heat about 15 minutes until apples are broken down. Serve warm.
Apples and Cranberries with Butternut Squash
1/2c raw cranberries
1/4c agave nectar
1/2c baking apples, chopped
Preheat oven to 350 1 butternut squash, peeled and cut into bite size chunks.
Put water, cranberries, and agave nectar in a small pot over
med/high heat. Cook for 8-10 minutes until cranberry skins
have loosened and popped.
Add your chopped apples to the cranberry mixture and
continue to cook for 2 minutes.
In a casserole dish, lay out squash and spoon cranberry
apple mixture over the top. Bake for 20-30 minutes until
squash is tender.
This is a tasty way to get more greens in your day. My
friends sometimes will joke with me if they think they can
catch me by mid afternoon and taunt me with saying I have
not had any Kale that day. Chances are, I’ve already had
some with my breakfast.
2 farm fresh free range eggs
Splash rice/cow/almond/hemp/soy milk
1 handful steamed kale, chopped small
3 tsp shredded or fine chopped raw beets
1 clove garlic, minced
1 tsp minced jalapeno (optional)
Salt and pepper to taste.
Preheat sauté pan with a little bit of butter or vegan butter
substitute. Scramble eggs in a bowl with milk of choice.
Toss in veggies and spices and scramble some more. Pour
into sauté pan and cook as a scramble by tossing with a
wooden spoon. Add salt and pepper to taste.
Great as is, with a side of potatoes, in a tortilla, or with
whole grain toast. Serves 1-2
Quinoa with spiced Butternut Squash and Toasted Seeds
1c cooked quinoa
1 butternut squash olive oil
¼ tsp cinnamon
Dash dried ground cloves
Preheat oven to 350
Cut Squash in half. Scoop out seeds and set aside. Bake
squash face down on a baking pan for 45-60 minutes until
soft when poked with a fork.
While squash is baking, wash and pat dry the seeds.
In a small sauté pan, dry toast pumpkin seeds over
med/high heat- stir frequently. Toast for just 12-3 minutes
When squash is baked and cooled, scoop out inside, and
discard skin. Put squash in a bowl and season with your
favorite spices- can be ground cinnamon and cloves can be
curry powder, your choice.
Place some Quinoa on plate or in bowl, top with a scoop of
squash, and sprinkle pumpkin seeds on top!
Chili Stuffed Sweet Potatoes
4 Large Sweet Potatoes
1/2c onion, diced
1 1/2t olive oil
1/2c green pepper, deseeded and diced
1/2c tomatoes, deseeded and diced
2t garlic, minced
1/4tsp Cayenne Pepper
1/2t ground cumin
1/8t fresh ground black pepper
1 1/2c black beans 1c tomato sauce
Pierce skins of sweet potatoes and bake at 400 for 60-75
minutes or until soft when pressed.
In a saucepan, sauté onion in olive oil for 3 minutes. Add
peppers and sauté an additional 3-4 minutes. Add
tomatoes, garlic, and seasonings and sauté another 2
minutes. Add black beans, tomato sauce and season to
taste with more spice if you like! Stir well to combine and
simmer 10 minutes. Remove from heat. When sweet
potatoes are done, remove from oven and let cool for 5
minutes. Cut the potatoes in half and scoop out the center.
Add 3/4c of the scooped out sweet potato into chili and stir
well. (Set the rest of the scooped out sweet potato aside for
another meal) When you are ready to serve, place each
prepared sweet potato in a separate bowl. Pour a ladle full
of chili into and on top of the sweet potato.
Maple roasted root vegetables
1 large sweet potato, peeled and chopped
5 carrots, peeled and chopped
5 parsnips, peeled and chopped
2 medium turnips, peeled and chopped
2 inches ginger, grated
1/4c maple syrup
1/4c olive oil
Preheat oven to 350. Peel and chop all of the veggies.
Toss with ginger, maple syrup, cinnamon, and olive oil and
place in baking pan. Bake covered for 30 minutes.
Uncover, toss, and bake uncovered for another 15 minutes.
Eggs over lentils
3/4 cup dry lentils
2 leeks fine chopped (just use white base part)
2 celery ribs, finely chopped
1 large carrot, finely chopped
2 tablespoons red-wine vinegar, or to taste
1 tablespoon finely chopped fresh tarragon
1 tablespoon olive oil
8 large eggs
1 cup fine chopped spinach
Cover lentils with cold water with water about 3 inches over
the top of the bean. Simmer about 20 minutes until soft.
Place olive oil, leeks, celery, and carrot in a sauté pan and
cook, stirring, until just tender. Add vinegar and boil until
most of liquid is evaporated. Remove skillet from heat and
stir in tarragon, and salt and pepper to taste. Transfer to a
bowl and keep covered to hold in warmth.
Drain lentils when they have finished cooking and stir into
Eggs can be cooked sunny side, over easy, or scrambled -- your
Divide lentil salad among 4 plates. Top with spinach and
Pumpkin Rice Pudding
6 cups cooked brown rice
2c baked pumpkin puree or canned pumpkin (just don't get the stuff that's all sweetened and spiced up for ready made pie filling)
2c vanilla soy or hemp milk
¼- ½ c agave nectar or brown rice syrup
Put all of the ingredients in a large pot on the stove and
cook over medium heat for about 10 minutes until heated
through. You can add more milk if you like, make it as
thick/thin as you like by using more or less milk.
Tamara Flanders is a Holistic Health Counselor and graduate of the Institute for Integrative Nutrition. Her health coaching practice, Your Body Awake, is located in Rexford, NY. Learn more at her website www.yourbodyawake.com