As Halloween approaches, pumpkins take center stage, but lurking in the shadows is a veggie with a tale more chilling than you might expect—turnips! Long before the orange gourds became the face of the spooky season, people in Ireland carved turnips to ward off evil spirits during the ancient festival of Samhain. (Cue the spine-tingling music!)
But the turnip’s connection to fright doesn’t stop there. In ancient Rome, disgruntled citizens hurled these root vegetables at unlikable leaders. And throughout history, the term “turnip” has been used to insult the simple-minded, with literary giants like Mark Twain and Shakespeare employing it to evoke laughter at someone’s expense. Despite their resilient nature—helping stave off hunger during tough times—turnips often symbolize poverty and have a reputation for being better suited for livestock than for a delightful dinner plate.
Yet, as we dig deeper, the question remains: are turnips truly a dreadful trick or a nutritious treat? Let’s unearth the facts!
A Nutritional Powerhouse
In the U.S., turnips may not be the most beloved vegetable, admits Jillian Kubala, a registered dietitian from Westhampton, New York. “They’re more prevalent in Southern cuisine and cherished in various parts of the world, particularly Northern Europe.”
Turnips have a fascinating history, first cultivated in Central Asia between 3,400 and 5,900 years ago. Interestingly, they share a lineage with bok choy and rutabagas, making them a close relative of cruciferous veggies like broccoli, Brussels sprouts, and kale. According to federal dietary guidelines, adults should consume 3 to 4 cups of vegetables daily, and a 2020 study published in the Journal of the American Heart Association linked cruciferous vegetables to improved heart health.
Much like the duality of classic horror characters, turnips offer two distinct flavors depending on how you prepare them. When eaten raw, they deliver a mildly spicy kick, while cooking transforms their taste into a sweeter, milder delight. Both forms are nutrient-dense, with a one-cup serving of cooked, mashed turnips containing just 51 calories while offering a whopping 27 milligrams of vitamin C—about a third of the daily requirement for adults. They also pack approximately 5 grams of fiber, crucial for gut health by fostering the growth of beneficial gut bacteria and promoting regularity.
The roots of turnips are rich in beneficial plant compounds, including glucosinolates and flavonoids, known for their antioxidant and anti-inflammatory properties. But don’t overlook the leafy greens! Turnip greens boast an earthy, slightly peppery flavor and are loaded with essential vitamins and minerals like vitamin A, vitamin K, and folate. One cup of boiled turnip greens comes in at only 29 calories and also provides about 5 grams of fiber.
A Low-Carb Alternative
For those watching their carb intake, turnips shine brightly. With less than 12 grams of carbohydrates per cup, they serve as an excellent low-carb substitute for higher-carb options, such as mashed potatoes, which contain around 44 grams in an equivalent serving.
However, turnips come with a few caveats. Fittingly for the Halloween season, these warnings involve blood and guts. Vitamin K, vital for blood clotting, can interact with the blood thinner warfarin. People on this medication should regularly consult healthcare professionals and maintain a consistent intake of vitamin K. Kubala reassures that consuming turnips in normal amounts should not pose issues for most individuals.
Turnips also contain raffinose, a type of sugar that some people find difficult to digest, potentially causing gas and bloating. Cooking turnips can significantly reduce raffinose levels, making them gentler on the digestive system.
Once considered a food fit for royalty, today, turnips enjoy a revival of sorts. In 2016, Vermont crowned the Gilfeather turnip— a delightful hybrid of turnip and rutabaga—its state vegetable. Each October, the Green Mountain State holds an annual festival celebrating this unique root.
Across the Atlantic, the town of Richterswil in Switzerland hosts the annual Räbechilbi festival, where turnips are transformed into dazzling lanterns and paraded on intricate floats, akin to the Tournament of Roses parade, but with an enchanting twist.
Embracing Turnips in Your Kitchen
Despite their spooky reputation, incorporating turnips into your diet is easier than you might think. The greens can be tossed into salads, added to soups, or sautéed with olive oil and garlic for a delightful side dish. The raw roots can be sliced and enjoyed in salads or even roasted to bring out their natural sweetness.
Mashed turnips are a creamy alternative to traditional mashed potatoes, providing a unique way to explore new vegetables in your meals. “They’re delicious, and I highly recommend substituting mashed turnips for mashed potatoes to add variety to your diet,” Kubala suggests.
While we wouldn’t advocate handing out turnips as Halloween treats, there’s no denying that these spooky veggies are deserving of their time in the spotlight. When considering whether turnips are a trick or a treat, Kubala confidently declares them a “definitely a healthy treat.”