Tuesday, January 27, 2015

Rutabagas

Recently while eating at a buffet I had rutabagas, Honey didn't know what they were he had never tasted them so I shared. We both agreed they were great and wondered why I never cook them.

I remember eating rutabagas and turnip roots growing up. Honey said that his family made fun of people who ate roots but that goes to show you should NEVER make fun of others, usually you don't know what you are talking about.

I did a little research on Rutabagas as we've been trying to eat healthier and this is what I have found:

Macronutrients

Rutabagas have a low amount of carbs, protein and fat, which make up the macronutrients. A 100-gram serving of cooked rutabaga contains 1.3 grams of protein, just under 9 grams of carbs and about .5 grams of fat. They are also cholesterol free. If you want to increase the protein content, pair the rutabaga with a chicken breast, lean steak or some form of fish. To increase the carb content of your meal, add beans or have a side of brown rice or quinoa.

Fiber

Rutabagas have a moderate amount of dietary fiber. A 100-gram serving contains about 2 grams. Fiber in the diet plays many beneficial roles. It helps fill you up, which promotes weight loss; it keeps blood sugar levels stable; and it also helps reduce high cholesterol. The recommended daily intake of fiber is a minimum of 20 grams for women and 30 grams for men. Having beans or barley as a side dish with rutabagas will boost the fiber content of your meal.

Vitamin C

Vitamin C is found in abundant amounts in citrus fruits and a number of vegetables. The body relies on this vitamin for wound healing, connective tissue strength and immune function. Rutabagas contain about 19 milligrams of vitamin C per 100-gram serving. Women over 18 years of age should get at least 75 milligrams a day, while men in this age range should get at least 90 milligrams. Pairing rutabagas with broccoli, cauliflower or Brussels sprouts will boost the vitamin C content of your meal.

Vitamin A

Vitamin A is an antioxidant vitamin commonly found in fruits and vegetables with an orange or yellow color. The flesh of rutabagas is yellow, which indicates they have a moderate amount of vitamin A. Antioxidants help kill free radicals and prevent the onset of disease. Vitamin A also helps with white blood cell formation and bone growth. A 100-gram serving of rutabagas contains 561 international units. Women over 19 years old should get at least 2,310 international units a day, and men in this same age group should get at least 3,000. Adding steamed carrots to a meal alongside rutabagas will boost the vitamin A content of the meal.

Potassium

Potassium is an important electrolyte mineral needed for the contraction of smooth muscles, and it also promotes proper heart function. Adults over the age of 19 should strive for at least 4,700 milligrams a day. A 100-gram serving of rutabagas gives you 326 of those milligrams. By eating salmon or cod with rutabagas, you will increase the potassium content of your meal.

Iron

Iron is essential for the production of hemoglobin and myoglobin, which carry oxygen to all areas of the body. It also helps with temperature regulation and cognitive function. Vegetables are not known for their high iron content, but rutabagas are exceptions. A 100-gram serving contains 53 milligrams. The recommended daily intake of this mineral is 8 milligrams for men aged 19 and up, and women 51 and up. Women from 19 to 50, however, should get 18 milligrams a day. Pairing rutabagas with any type of animal meat will boost the iron content of the meal.

So let's eat more rutabagas and not make fun of those who do!

 

Rutabagas

Ingredients:

1/2 tsp Ground ginger
1/4 tsp pepper
2 TBS brown sugar
2 TBS butter
1 1/2 lb Rutabagas; peeled, quartered
1 tsp salt

 

 

 

 

 

 Directions:

In a saucepan, cook rutabagas in boiling water with 1/2 ts salt over medium heat until tender, about 10 minutes; drain. Combine brown sugar, ginger, 1/2 ts salt and pepper. Mix well and add with butter to drained rutabagas. Stir gently over low heat until sugar melts, 2-3 minutes.

Thanks for stopping by y'all and please come again soon!

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