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Although we minimize our consumption of white potatoes and yams, for health
reasons Click,
we do eat other root vegetables either raw (such as carrots and radishes) or
cooked (such as
turnips, rutabagas, beets, sunchokes (or Jerusalem artichokes), parsnips, and
sweet potatoes). We especially like those root vegetables that are lower on the
glycemic index. Turnips, rutabagas, carrots, and beets all have less than 75
calories per cup after they are steamed, boiled, baked, or stewed.
Since we have a small herb garden which yields a year-round supply of fresh
Rosemary, we make a simple baked medley that can serve as a side dish for two or
three days.
Ingredients (ideally organic):
Turnips (2 Cups, chopped)
Rutabagas (2 Cups, chopped)
Onion (1 Cup, chopped)
Rosemary (1 Cup, fresh)
Other Fresh Herbs (as desired)
Extra Virgin Olive Oil (4 Tbs, or less)
Sea Salt (dash, if desired)
Instructions:
Peel and chop turnips, rutabagas, and onions into medium-sized cubes. Strip
washed Rosemary and other fresh herbs (such as oregano) from stems. Place in
baking pan and toss with olive oil until lightly coated. Spread out to single
layer and sprinkle on sea salt, if desired. Bake at 400 degrees Fahrenheit until
lightly browned (20-40 minutes depending upon oven and quantity). Serve
immediately.
Notes & Nutrition Information:
This entire recipe has about 798 calories including 57 grams of fat (8
saturated), 10 grams of protein, 72 grams of carbohydrate including 19 grams of
fiber, and 230 milligrams of sodium without any sea salt. Sixty percent of those
calories (476) comes from the olive oil, so use as little as possible. Sea salt
adds a whopping 2,325 milligrams of sodium per teaspoon, so avoid using more
than a sprinkle, if any.
Other root vegetables such as carrots, beets, sunchokes, parsnips, and sweet
potatoes can be substituted for the turnips and rutabagas, but they will add
calories and raise the glycemic index of the medley. To give you a sense of how
that works, here are the energy and carbohydrate values for a one-cup serving of
each root vegetable in ascending order (lower is better): turnips (33 calories,
8 grams of carbohydrates), rutabagas (66, 15), carrots (70, 16), beets (74, 17),
sunchokes (114, 26) , parsnips (126, 31), and sweet potatoes (206, 49).
We use this recipe as a side dish along with a steamed green vegetable (such as
broccoli, spinach, greens, or kale) and 6 ounces of baked, steamed, or grilled
animal protein (such as wild salmon, or local, pasture-fed, free-range buffalo,
deer, chicken, or turkey). It can easily serve two people for two meals, with a
quick reheat for the second meal.
Coaching Inquiries: When was the last time that you ate turnips and rutabagas?
Where could you turn to acquire fresh, local herbs such as Rosemary and oregano?
Do you have a place where you could grow some yourself, either in a garden or in
pots? Who could assist you to develop a green thumb?
If you have a recipe you want to share,
please use our online Feedback Form. To learn more about our
Wellness Coaching programs and to arrange for a complimentary wellness coaching
session, use our Contact Form or
Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
U.S.A.
Telephone: 757-345-3452
Fax: 772-382-3258
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