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admin | Low Carb Meal Ideas | 27.12.2013
In defense of anyone who has ever avoided a turnip green -- (or a collard green or mustard green or kale) -- it’s sort of an acquired taste. These are fresh turnips, and greens cooked just like Alicia’s grandmother used to make them. Turnip greens are part of the cruciferous vegetable family, which also includes kale, broccoli, Brussels sprouts, cabbage and rutabaga.
Turnip greens rank among the top foods in regards to ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content.
One cup of boiled turnip greens contain 29 calories, 2 grams of protein, 0 gram of fat, 6 grams of carbohydrate, 5 grams of fiber and 1 gram of sugar, 660% of your daily needs for vitamin K, 220% of vitamin A, 66% of vitamin C, 42% of folate, 20% of calcium needs, 14% of vitamin E and 6% of iron. When you think of ways to maintain healthy skin and hair, eating turnip greens may not come to mind, but it should! Adequate intake of vitamin C (one cup of boiled turnip greens provides over 50% of daily needs) is needed for the building and maintenance of collagen, which provides structure to skin and hair. Iron deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-containing foods like collard greens.
For the past 30 years, consuming cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer.
Sulforaphane is now being studied for its ability to delay or impede cancer with early promising results associated with melanoma, esophageal, prostate and pancreatic cancers. Turnip greens and other green vegetables that contain high amounts of chlorophyll have been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.4 If you tend to like your grilled foods charred, make sure to pair them with green vegetables to help negate these effects. And, as an excellent source of the powerful antioxidant vitamin C, turnip greens can help fight the formation of free radicals known to cause cancer. Turnip greens also contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
Turnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract. For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin and green beans appears to promote fertility, according Harvard Medical School's Harvard Health Publications.
The choline in turnip greens is an important nutrient that helps with sleep, muscle movement, learning and memory. Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Dietary nitrate has been shown to improve muscle oxygenation during exercise and has the potential to enhance tolerance during long-term endurance exercise and possibly improve quality of life for those with cardiovascular, respiratory, or metabolic diseases who find activities of daily living difficult because of lack of oxygenation. It is important to remember that it is not the individual vitamins, minerals or antioxidants alone that make vegetables like turnip greens such an important part of our diet. Turnip greens can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles. Try sauteing fresh garlic and onions in extra-virgin olive oil until soft then add greens and continue to saute until desired tenderness.
Saute greens in a small amount of extra-virgin olive oil and season with freshly ground black pepper and freshly grated Parmesan cheese. If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting. Consult with your physician before starting a high-nitrate diet if you have cardiovascular disease or associated risk factors. It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. For any corrections of factual information, or to contact our editorial team, please see our contact page. Note: Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional.


We take a look at fish oils, in particular what they are, the potential health benefits of including them in your diet and the best sources of fish oils.
May 11, 2011 by Kalinda 22 Comments (I promise those are the actual chips, not leaves I picked up and put on platters. Mike thought they all tasted the same, although he did note texture differences: Turnip greens were the flakiest, mustard greens were the softest, and the kale chips were the chewiest. After further tasting, I determined that the turnip greens were the most bitter of the bunch, but only slightly. From the prep work, I can tell you that the collard and turnip greens were much easier to clean. After all this taste-testing, I can conclusively say, you can make chips out of any green and no one will be able to tell what it is. If you are learning how to cook turnip greens, this is one vegetable that both the leaves (or greens) and the roots are edible and so delicious. When learning how to cook turnip greens, you will find that vegetables like the turnip greens are the least understood of the vegetables. How to Make Recipes for Pomegranates Nov 14, 15 01:02 PMRecipes for pomegranates can be anything from an entree like meatball sauce, a cider or desserts like sponge cake or meringue pie. But as I was researching the nutritional benefits of turnips, (of which there are many!), I came across bloggers talking about the fact that a lot of people eat the turnips, but don’t realize the leafy greens on top of the white orbs are edible. My dad didn’t like the turnip roots, so mom would boil the greens, buying them separately. These nutrition powerhouses pack in loads of nutrients for little calories and should be top of the list for your weekly grocery run. Turnip, mustard and collard greens as well as kale and Swiss chard all earn the highest possible score of 1,000 points. It provides a nutritional breakdown of turnip greens and an in-depth look at its possible health benefits, how to incorporate more turnip greens into your diet and any potential health risks of consuming turnip greens. Turnip greens are great for your skin because they are packed full of vitamin A, a nutrient required for sebum production that keeps hair moisturized.
Not getting enough iron in your diet can also affect how efficiently your body uses energy. Eating foods that are high in vitamin C with foods that are iron-rich maximizes the body's ability to absorb iron. Adequate vitamin K consumption can improve bone health by improving calcium absorption, reducing urinary excretion of calcium and acting as a modifier of bone matrix proteins.5 Just one cup of cooked turnip greens provides a whopping 529 micrograms of vitamin K, well above your daily need.
Recently, studies have suggested that the sulfur-containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer-fighting power.
Adequate folic acid intake is also needed for pregnant women in order to protect their infants against neural tube defects. Many studies have suggested that increasing consumption of plant foods like turnip greens decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight. It has been proven time and again that isolating these healthful nutrients in supplement form will not provide the same outcomes. Avoid frying in bacon fat or lard and make sure to not overcook your greens, which will cause them to have a more potent and bitter sulfur taste. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health. I wanted to make sure I was using the same amount on each batch, and that was my guess for a decent amount. I have done the same with many greens from the garden and the mustard greens were my favorite because of the bite they gave.
But if I had to guess, I'd say that our serving sizes are probably somewhat smaller than average.


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Turnip greens are usually harvested when very young and tender making them very good when cooked in a turnip greens recipe.
These greens that are not specifically grown for the leaves but more for the roots are often just thrown out and discarded. The bulbous root of the turnip is also edible and provides a bevy of health benefits, however this article will focus on the stem, or leafy green part of the turnip. Turnip greens are a great non-heme source of iron, along with spinach, lentils and collard greens.
Turnip greens are also calcium kings, providing one of the highest calcium contents per gram of any fruit or vegetable. One cup of turnip greens provides approximately 42% of daily folic acid needs and 6% of iron.
Even though I baked all the greens for the same amount of time, the mustard greens ended up with more browning than the others–which unfortunately meant the predominant flavor was more of a burnt taste.
I was so shocked I did not even consider getting a substitute – and now you come along and do all the hard work for me!
Started cooking chips at 250 for 20-30 minutes, depending on variety (Kale, surprisingly needs less time at this temp than mustard). I’ve been told you can even boil squash leaves and that the stems taste like green beans. For example, if you click through to Amazon via one of my links, I receive a commission of approximately 7% for any product you purchase. If you're considering any dietary changes, it's probably a good idea to speak with your physician. Turnip greens are delicious when properly cooked and seasoned.Cooking turnip greens are a lot like cooking mustard greens and are very popular as a side dish in the southern United States.
On the other hand, I felt that the kale and mustard greens had a saltier flavor, which I imagine has to do with all the folds doing a better job of holding the salt. I’ve seen some recipes with the temperature around 300 degrees Fahrenheit, which baked for 30-45 minutes. For me the choice of kale is actually dictated by the fact that it is in my little vegetable garden.
And my wonderful friend, Bekki, taught me that if you marinate in a little bit of balsamic vinegar and olive oil before baking, the chips aren’t as bitter.
My family‚Äôs German heritage makes cooked greens, whether it is mustard, collards or spinach recipes very popular as a side dish or even a whole meal for us. And I’ve seen some with the temperature around 425 degrees, which baked for only 5 minutes. Mom regularly fixed a large pot of greens for the health benefits.The turnip root is high in vitamin C but the nutritional value of the leaves (or tops) include vitamin A, folate, vitamin K and calcium as well as the vitamin C.
I can’t wait for the Mustard greens I just planted in the garden to grow so I can try them as chips. This is why such a large market has developed for the leaves to be sold by themselves without the root of the turnips.If learning how to cook turnips greens, they can be purchased separately without the roots. Look for brightly colored leaves that appear tender and crisp.As for all your vegetable recipes but even more so for the greens it is best to find them locally grown.



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