Of course, haggis plays a pivotal role in observing Burns Night (January 25). Being Scottish, I’ve witnessed numerous instances where this dish was carried into rooms on elegant silver platters, accompanied by a parade of pipers in traditional kilts prior to reciting Robert Burns’ works.
Address to a Haggis
is recited as dinner is being served.
Inevitably, not much focus is given to the neeps (referred to as yellow turnips or swedes for those below the border). These root veggies have a nutty and earthly flavor with a hint of sweetness. Despite being tasty, they might be overlooked perhaps due to the extra effort required in cooking compared to other vegetables, leading us to consume them less frequently.
“They might not have the best image, yet they’re incredibly healthy,” explains Rebecca McManamon, a consulting dietitian and spokeswoman for the British Dietetic Association. “Everyone in your household can enjoy these foods without consuming too many calories or carbs; plus, they offer fiber and essential nutrients.” Discover the reasons you should include more of these in your meals.
The health benefits
1. Good for gut health
Turnips with yellow flesh are a good choice.
source of fibre
According to Scott Baptie, a nutritionist, developer of high-protein recipes, and founder of Food For Fitness, this is what he states.
A portion size of 80 grams provides 1.5 grams out of the recommended daily intake of 30 grams, aiding digestion and boosting microbial variety within our intestines. Consuming adequate amounts through your diet can decrease the likelihood of developing cardiovascular diseases such as heart attacks and strokes.
bowel cancer
.
The fiber contained in swedes might also aid in weight loss, according to Baptie. “The high levels of water and fiber contribute to feelings of satiety, potentially helping with weight reduction or maintenance,” he clarifies.
2. Enhances heart health
“Baptie points out that turnips have compounds like glucosinolates, which could be linked to decreased inflammation and thus support cardiovascular well-being,” he explains.
This bitter-tasting chemical is an antioxidant that also promotes digestion and may reduce the risk of some cancers.
Research
It has also been demonstrated that consuming merely two heaping tablespoons of veggies daily can help reduce the chances of cardiovascular issues.
3. Boosts immunity
A portion of yellow turnip provides approximately 15mg of vitamin C, along with vitamins K and B6 — a great mix for boosting our immune system.
Vitamin C assists in generating lymphocytes and phagocytes — these are kinds of white blood cells that assist in defending against infections, whereas vitamin K helps decrease the formation of inflammatory proteins within the body.
Vitamin B6 assists in producing antibodies — those are the cells that fight off nasty germs. Additionally, it can aid in combating tiredness.
4. Supports brain health
The
MIND diet
Developed nearly ten years ago by scientists in the United States, this framework aims to enhance brain health. It emphasizes green leafy vegetables like broccoli, cabbage, and kale—categorized as brassica vegetables—as essential components believed to help prevent cognitive decline.
As Swedish turnips belong to the brassica family, they might offer similar advantages as other members.
green leafy vegetables
— however, this hasn’t been specifically examined,” McManamon adds.
5. Regulates blood glucose levels
Every type of food has a position on the glycemic index, a scale that determines if the food will rapidly, moderately, or gradually increase blood glucose levels.
Yellow turnips score low on this glycemic index, indicating they are beneficial for keeping blood sugar levels stable. Proper management of these levels over time can help decrease the risk of various complications.
Type 2 diabetes
.
The healthiest method to prep them
To start, you’ll probably want to peel off the skin. While it’s technically edible, and experts generally recommend eating the skin of fruit and vegetables for maximum health benefits, it’s quite thick and tough in the case of turnips.
McManamon points out that when preparing turnips through boiling, the typical approach involves simmering them for about 20 to 30 minutes.
“Take care not to over boil and lose too many of the water-soluble vitamins like vitamin C, though” she says. These can leach out of the vegetable and into the water used for cooking.
Turnips can also be effortlessly combined with other veggies,
like carrot
For mashed items, if you’re not fond of the taste on its own,” suggests McManamon. Additionally, they can be incorporated into soups or casseroles, she mentions.
Just like other veggies, an optimal portion size is approximately 80 grams per individual. This means you typically can obtain about five portions from one regular-sized turnip.
“When many of us consider eating sustainably and seasonally to reduce food miles, swedes and yellow turnips are excellent winter veggies that can be cultivated in the UK,” she points out.
” numerous individuals cultivate these plants in their own yards, consuming larger quantities can be advantageous for both the ecosystem and personal wellbeing,” she notes.
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