• Karen C Uthus

Rutabaga: Get to the Root of It


The rutabaga is an under-appreciated root vegetable. Rutabagas, also known as swedes, are a wonderfully nutritious and delicious. This low-calorie, high-fiber vegetable is a cross between and turnip and a cabbage, making it part of the brassica family. Rutabagas having a higher water content, are commonly found covered in wax, a treatment before shipping to prevent loss of moisture. This slightly sweet, peppery tasting vegetable is rich in the antioxidant Vitamin C and glycosinolates (a sulpher compound) known to be protective against cancer. Rutabagas are also rich in several minerals including calcium, magnesium, phosphorus and potassium, which contribute to structural health of bones, teeth and skin. The rich fiber content of this vegetable contributes to blood sugar regulation, digestive health and reducing cholesterol levels.


Rutabagas have a long history in Europe for showing up in traditional and holiday dishes. Rutabagas are versatile and can be be roasted, boiled, baked, braised, steamed or even microwaved. They can be eaten raw or added to a soup or stew.


I found this tasty Greek Style Oven Roasted Rutabaga Recipe, courtesy of The Healthy Foodie. See the following link: https://thehealthyfoodie.com/oven-roasted-rutabaga/

It was simple to make and required ingredients that you probably already have in your kitchen, or are easy to acquire. Don't pass over this great root vegetable, it is really an inexpensive and healthy option to add to the diet.


Resources:

McGuire, M., & Beerman, K. A. (2013). Table of Food Composition for Nutritional sciences: From fundamentals to food (3rd ed.). Australia: Cengage Learning.

US Department of Agriculture. (2018). National Nutrient Database for Standard Reference Legacy Release. Beltsville, MD: Agricultural Research Service.

Retrieved from: https://ndb.nal.usda.gov/ndb/foods/show/302043?manu=&fgcd=&ds=&q=Rutabagas,%20raw




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