Turnip Greens: Low-Carb Friend Or Foe?

Turnips are a great low-carb alternative to potatoes and are keto-friendly. They are versatile and can be roasted, mashed, boiled, or fried. They are packed with vitamins, minerals, and fiber, and have a low net carb content—about 4.63 grams per 100 grams. But what about turnip greens? Are they also low-carb and keto-friendly?

Nutritional value of turnip greens

Turnip greens are an excellent food choice for those following a keto diet because they are low in net carbs, containing only 0.86g of net carbs per 100g serving. They are also a good source of calcium, folate, iron, lutein, magnesium, phosphorus, potassium, zinc, and vitamins A, C, and K. Additionally, they provide dietary fibre.

Turnip greens can be consumed raw in salads or sandwiches, or cooked as a side dish, added to casseroles, egg dishes, smoothies, soups, or stir-fry dishes. They can be combined with ingredients like bacon, onions, red peppers, and spices to create a flavorful dish.

A 100g serving of turnips, the root vegetable, provides 28 calories, 6.43g of carbohydrates, 1.8g of dietary fibre, and 0.10g of fat. Turnips are also a source of vitamin C, vitamin B6, folate, niacin, calcium, iron, magnesium, phosphorus, potassium, and zinc.

Both turnips and their greens offer nutritional value while keeping carb counts low, making them a versatile and tasty addition to a keto diet.

Turnip greens recipes

Turnip greens are a great addition to a keto diet as they are low in net carbs, containing only 2.1g net carbs per cup of chopped greens. They are also a good source of calcium, vitamins K, A, and C, phosphorus, and magnesium. Here are some delicious turnip greens recipes to try:

Soul Food Turnip Greens

This recipe involves cooking the turnip greens in a savoury chicken broth with onions, garlic, smoked turkey, red pepper flakes, and a splash of hot sauce. It is said to be very addictive and delicious, with no bitterness!

Ingredients:

• 1 tablespoon unsalted butter
• 1 cup yellow onions, diced
• 1/2 cup red bell pepper, diced
• 1 tablespoon garlic, minced
• 2 ½ cups chicken broth
• 1 tablespoon hot sauce
• 1/4 teaspoon red pepper flakes
• 1 fully cooked smoked turkey leg, removed from bone and diced
• Sea salt and cracked black pepper, to taste
• 2.5 pounds turnip greens, washed and cut
• 1/2 teaspoon baking soda
• Liquid smoke, 4-8 splashes

Method:

• Melt the butter in a large stockpot.
• Add the onions and red peppers and cook until tender.
• Add the garlic and cook until fragrant and golden.
• Stir in the chicken broth, hot sauce, red pepper flakes, and diced smoked turkey.
• Taste the broth and season with salt and black pepper as needed. Let the broth simmer for 10 minutes.
• Add the turnip greens to the pot and allow them to cook down slightly.
• Stir, cover, and simmer for 1 hour, stirring occasionally.
• Remove the lid, taste, and adjust the seasonings.
• Stir in the baking soda and liquid smoke, then cover and simmer for an additional 10-20 minutes or until the greens are tender to your liking.

Southern-Style Turnip Greens

This recipe is a healthier version of the traditional Southern turnip greens, which are typically seasoned with bacon grease or ham. It involves simmering the turnip greens in a mixture of chicken broth, olive oil, salt, pepper, and sugar.

Ingredients:

• 1 (14-ounce) can chicken broth
• 3 tablespoons extra-virgin olive oil
• 1/4 teaspoon ground black pepper
• 1 pound turnip greens, chopped
• 1/2 teaspoon white sugar

Method:

• Bring the chicken broth, water, olive oil, salt, and pepper to a boil in a stockpot.
• Add the turnip greens and sugar, then return to a boil.
• Reduce the heat to medium-low and simmer, stirring occasionally, for at least 30 minutes or up to 2 hours, until the greens are tender.

Quick Turnip Greens

This recipe is a quick and easy way to prepare turnip greens, with a cooking time of just about 5 minutes. The greens are cooked with bacon to give them a Southern-style flavour.

Ingredients:

• 1 lb turnip greens, stems removed and leaves cut into shreds
• 3 slices centre-cut bacon
• 1 cup onion, chopped
• 1/2 teaspoon sugar
• 1/2 teaspoon cider vinegar
• Hot sauce, to taste (such as Tabasco)
• Salt and freshly ground black pepper, to taste

Method:

• Heat a quart of salted water to a boil in a saucepan. Cook the greens until just tender, about 5 minutes, then drain.
• In a skillet, cook the bacon until done, then remove and drain on paper towels.
• Add the onion to the skillet and cook until soft, about 6-7 minutes, stirring occasionally.
• Add the greens and toss. Stir in the sugar and vinegar and cook until heated through, about 2-3 minutes.
• Crumble the bacon and sprinkle over the top. Add a couple of dashes of hot sauce and season with salt and pepper to taste.

Turnip greens vs. other vegetables

Turnip greens are an excellent source of vitamin K, vitamin A, vitamin C, and calcium. They also contain vitamin E, vitamin B6, folate, manganese, copper, magnesium, iron, and potassium. Turnip greens are also a good source of fibre, protein, and antioxidants.

When compared to other vegetables, turnip greens have a very high vitamin K content. For example, one cup of cooked turnip greens contains 529 micrograms of vitamin K, which is 662% of the daily recommended value. In comparison, one cup of cooked spinach contains 883 micrograms of vitamin K, which is 981% of the daily recommended value.

Turnip greens also have a high vitamin A content. The same serving of cooked turnip greens contains 10,982 international units of vitamin A, which is 220% of the daily recommended value. In comparison, one cup of cooked carrots contains 11,595 international units of vitamin A, which is 386% of the daily recommended value.

Turnip greens are also a good source of vitamin C. One cup of cooked turnip greens contains 39.5 milligrams of vitamin C, which is 66% of the daily recommended value. In comparison, one cup of cooked broccoli contains 103.2 milligrams of vitamin C, which is 172% of the daily recommended value.

In terms of calcium content, turnip greens are a good source, but not as high as some other vegetables. One cup of cooked turnip greens contains 197 milligrams of calcium, which is 20% of the daily recommended value. In comparison, one cup of cooked kale contains 240 milligrams of calcium, which is 24% of the daily recommended value.

Overall, turnip greens are a very nutritious vegetable, offering a range of health benefits. They are particularly high in vitamins K, A, and C, and a good source of calcium, fibre, protein, and antioxidants. When compared to other vegetables, they offer a comparable amount of nutrients, with slightly lower amounts of vitamins K, A, and C, and slightly higher amounts of calcium.

Turnip greens health benefits

Turnip greens are the leafy part of turnips and belong to the cruciferous vegetable family, along with cabbage, kale, and broccoli. They are rich in essential vitamins, minerals, and antioxidants, and offer a host of health benefits.

Turnip greens are an excellent source of vitamin K, vitamin A, and calcium. A cup of raw turnip greens provides more than the daily recommended amount of vitamin K and more than a third of the daily requirement of vitamin A. They are also a good source of vitamin C, with a cup of raw leaves providing more than a third of the daily intake.

The high levels of nutrients in turnip greens offer a range of health benefits. The dietary nitrate in turnip greens has been shown to protect cardiovascular health, reducing the risk of coronary heart disease, stroke, and hypertension. The vitamin C and iron content of turnip greens can help maintain healthy skin and hair, and prevent hair loss. The vitamin K and calcium content help to prevent osteoporosis and keep the skeleton strong. The greens also contain nutrients that may offer protection against cancer.

Turnip greens are also beneficial for digestive health. They are high in fiber and water content, which help prevent constipation, promote regularity, and maintain a healthy digestive tract. The glucosinolates in turnip greens provide a suitable environment for the growth of beneficial gut bacteria, preventing digestive disorders.

Additionally, turnip greens can help treat anemia due to their high iron content, which increases red blood cells and hemoglobin levels. They may also help manage asthma symptoms and prevent attacks due to their anti-inflammatory properties and antioxidant content. The choline in turnip greens can also assist with sleep and mood regulation.

In terms of dietary considerations, turnip greens are keto-friendly as they are low in net carbs, minimally processed, and free of harmful ingredients. They are also low in fat, so it is recommended to supplement them with foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, or MCT oil.

Turnip greens preparation

Turnip greens are a great keto-friendly option, as they are low in net carbs and packed with vitamins and minerals. Here are some tips and recipes for preparing them:

Preparation Tips:

• Turnip greens can be bought fresh, frozen, or canned, but it is recommended to wash and scrub them several times before cooking.
• Cooking turnip greens in plain water first can help to reduce their bitter taste.
• To further reduce bitterness, you can add a small amount of sugar to the cooking water, or cook the greens in a salty broth.
• For a vegan option, use vegetable broth instead of chicken broth, and add some smoked salt for flavour.
• Turnip greens are typically cooked until tender, which can take anywhere from 20 minutes to 2 hours, depending on the recipe and desired texture.

Recipes:

Soul Food Turnip Greens:

• Ingredients: unsalted butter, yellow onions, red bell pepper, garlic, chicken broth, hot sauce, red pepper flakes, smoked turkey leg, sea salt, black pepper, turnip greens, baking soda, and liquid smoke.
• Melt butter in a large pot and cook onions and peppers until tender. Add garlic and cook until fragrant.
• Stir in chicken broth, hot sauce, red pepper flakes, and diced smoked turkey.
• Taste the broth and adjust seasoning as needed. Simmer for 10 minutes.
• Add turnip greens, cover, and simmer for about an hour, stirring occasionally.
• Remove the lid, adjust seasoning if needed, and stir in baking soda and liquid smoke. Simmer for an additional 10-20 minutes, or until greens are tender to your liking.

Healthy and Delicious Southern Turnip Greens:

• Ingredients: chicken broth, extra-virgin olive oil, ground black pepper, turnip greens, white sugar.
• Bring chicken broth, water, oil, salt, and pepper to a boil in a stockpot.
• Add turnip greens and sugar, and return to a boil.
• Reduce heat and simmer, stirring occasionally, for at least 30 minutes or up to 2 hours, until greens are tender.

Easy Turnip Greens:

• Ingredients: sugar, turnip greens, garlic, hot sauce, and water.
• Combine water, salt, and sugar in a stockpot and bring to a boil.
• Add turnip greens, onion, and garlic to the boiling water and cook, stirring occasionally, for 5 minutes.
• Stir in hot sauce and cook until greens are tender, about 20 minutes more.

Turnip greens are a versatile side dish that can be prepared in a variety of ways to suit your taste preferences and dietary needs. Enjoy experimenting with different recipes and flavours!

Frequently asked questions