Archive | October 15, 2019

Superfood of the Month: Rutabaga

Rutabaga is a vegetable that boosts the taste of dishes, and many cultures incorporate it into staple foods or national delicacies. A healthy alternative to potatoes, rutabaga doesn’t have as many “empty” carbohydrates and provides a wide range of minerals and vitamins that benefit overall health.

Benefits

    Anti-cancer Properties
    Perhaps the most important function of rutabaga involves its diverse composition of antioxidant compounds.

    Aging

    Rutabagas effectively prevent premature aging, improve eyesight and stimulate the healthy regeneration of cells.

    Digestion

    Rutabagas are very high in fiber, providing more than 12 percent of the daily requirement in each serving.

    Immune System

    Vitamin C is the major vitamin present in rutabagas, and a single serving contains more than half of the required daily allotment of vitamin C, which is essential for many bodily processes, including stimulating the immune system to produce white blood cells.

    Blood Pressure
    The potassium in rutabagas can help lower blood pressure by reducing the stress and contraction of blood vessels.

    Other health benefits include osteoporosis and diabetes prevention, enzymatic function improvement, increased metabolism and weight loss.

    Recipe

      Turkey Meatloaf and Mashed Rutabaga with Sour Cream & Dill

      Turkey Meatloaf
      Servings: 6
      Ingredients

      • 1 1/2 pounds ground turkey
      • 1 c breadcrumbs (or almond flour)
      • 1 c shredded onion
      • 3 garlic cloves, minced
      • 3/4 c carrots, shredded
      • 1/2 c fresh spinach, chopped
      • 1/3 c mozzarella cheese, shredded
      • 1/4 c ketchup
      • 1 T parsley, chopped
      • 2 eggs
      • 1 T Worcestershire sauce
      • 1 1/4 tsp salt
      • 1/2 tsp pepper

      Glaze
      • 1/4 c ketchup
      • 2 T brown sugar
      • 1 T Worcestershire sauce

      Instructions
      1. Preheat oven to 350°. Add all ingredients in a large bowl (less the ingredients for the glaze). Using a fork or clean hands, mix until fully incorporated.
      2. Line a sheet pan with parchment paper and put meat on the pan. Use your hands to form a loaf shape, trying to keep it level so it cooks evenly.
      3. To prepare the glaze, mix ingredients in a small bowl.
      4. Bake for 30 minutes, then remove and brush glaze over the meatloaf. Place back in the oven for another 30 minutes, or until internal temperature reaches 165°. Remove and let cool for 10 minutes before serving. Sprinkle with chopped parsley to garnish.

      Mashed Rutabaga with Sour Cream & Dill
      Servings: 4 to 6

      Ingredients
      • 2 to 3 lb of rutabaga, peeled and chopped into 1-inch pieces
      • Salt and black pepper
      • 2 tsp butter
      • 1/4 c to 1/2 c full-fat sour cream (more or less to taste)
      • 2 T fresh dill or chives, chopped

      Instructions
      1. In a large pot, cover chopped rutabaga with about 1-inch of cold water and bring to a boil.
      2. Add a generous pinch of salt and boil until tender or about 30 to 40 minutes. Drain and return the rutabaga to the pot.
      3. Reduce heat to low and let the rutabaga steam for a minute or two. Mash with a potato masher.
      4. Add butter, sour cream, and salt and pepper to taste. Before serving, mix in the chopped dill or chives.