Pass the Parsnips
The folklore. A wallflower among root vegetables, the parsnip has a history of fluctuating in and out of vogue. Though early history confused parsnips and carrots as the same vegetable, parsnips are believed to be native to the East Mediterranean and have been cultivated for at least 2,000 years. Both a staple food in Europe, and an elixir for stomachache and toothache, parsnips enjoyed great popularity until potatoes were introduced. Fortunately, they are back, gracing markets and menus with their sweet, earthy flavor and a powerful lineup of vitamins and nutrients.
Notable Nutrients: Parsnips
1 cup (156 g), cooked, boiled, drained, without salt
Calories: 110
Dietary Fiber: 6 g (22% DV)
Vitamin C: 20 mg (34% DV)
Folate: 90 mcg (22% DV)
Magnesium: 45 mg (12% DV)
Phosphorus: 108 mg (10% DV)
Potassium: 572 mg (16% DV)
Copper: 0.2 mg (10% DV)
Manganese: 0.4 mg (22% DV)
Note: g=gram, mg=milligram, mcg=microgram, DV=Daily Value, based on 2,000 calories/day
The Facts. Pale yellow or cream colored, parsnips (Pastinaca sativa) look similar to carrots, with a more bulbous top. Both are part of the umbelliferae family, along with parsley, fennel, and celery. A root vegetable, parsnips grow underground until they’re harvested at about six to ten inches. A one-cup serving of cooked parsnips packs 22% Daily Value (DV) of cholesterol-lowering dietary fiber, 22% DV of brain-protecting folate, and 34% DV of antioxidant vitamin C. Parsnips are also rich in poly-acetylene com-pounds, known for their anti-inflammatory and antioxidant properties.
The Findings. While vegetable and fruit intake has long been associated with protection against certain cancers, increased consumption of fruits and vegetables high in folate, vitamin C, and insoluble fiber, such as parsnips, significantly decreased risk of gallbladder and bile duct cancer (International Journal of Cancer, 2016). Folate, like that found in parsnips, has also been shown to reduce risk of cognitive decline and Alzheimer’s disease. Alzheimer’s patients who took a supplement containing folate as well as two poly-acetylene antioxidants (also naturally occurring in parsnips) maintained their cognitive and behavioral performance for 12 months (Journal of Alzheimer’s Disease, 2016).
The Finer Points. Parsnips’ flavor and sweetness peak from mid winter to early spring, though they are available all year. Select as you would a carrot, firm and any size, though larger parsnips may have a woody core. They will keep, refrigerated, up to three weeks. Though typically cooked, raw, shredded parsnips add a nutritious crunch to salads. Roasting brings out parsnips’ rich, sweet flavor notes, while a quick sauté until just tender results in a lighter, fresh flavor. Parsnips are also the perfect complement to long-cooking soups and stews, with their pleasantly unexpected taste and texture.
Whipped Carrots and Parsnips
11⁄2 lb carrots, chopped
2 lb parsnips, peeled and cubed
3 Tbsp extra virgin olive oil
Pinch ground nutmeg, to taste
Salt and pepper, to taste
Makes 4 servings
Nutrition Information Per Serving: 176 calories, 7 grams (g) fat,
22 g carbohydrate 2 g protein, 6 g dietary fiber, 112 milligrams sodium.
Recipe adapted courtesy Grimmway Farms
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