Food for Thought Blog

Rutabaga

December 16th, 2019Food

Rutabagas have a creamy yellow flesh that has a sweet and earthy flavour. Rutabagas are a cross between cabbage and turnip, and an excellent source of fibre, potassium, magnesium, calcium and vitamin C.

HOW TO CHOOSE

  • Rutabagas often have a waxed, rough exterior to help prevent them from drying out.
  • Choose ones that are firm. Avoid any that have bruises, soft spots or green shoots.

HOW TO PREPARE

  • Microwave: Wash and poke the rutabaga with fork, wrap in paper towel and place in a microwavable dish. Cook on high (15-20 minutes), turning halfway through. When cool, cut off the stem and root part of the rutabaga, peel the skin and cut into desired size.
  • Oven: Wash, cut off the stem and root of the rutabaga and cut in half. Place flesh side down in a casserole dish with a small amount of water and roast at 350֯ F (175֯ C) for 20 to 25 minutes. When cool, peel the skin and scoop out.
  • Prepare rutabaga the same way you would prepare potatoes (e.g. roast, mash, etc.)
  • Rutabaga can also be eaten raw when washed and shredded or sliced thinly.

HOW TO STORE

  • Dark, cool and ventilated place (can store at room temperature for several months if no rot is present).
  • After rutabaga is chopped, wrap and store in the fridge.

HOW TO FREEZE

  • Wash, cut off ends, peel, chop into cubes.
  • Blanch in boiling water for 3 minutes.
  • Cool, drain and put into an air-tight container.

Nutrient SPOTLIGHT: VITAMIN C

1 medium rutabaga (386 g) contains 107% of an individual’s daily value of vitamin C. Since our bodies cannot make vitamin C, it’s important we get enough by eating lots of vitamin C rich foods.

Vitamin C:

  • Helps to absorb iron.
  • Assists in the development and repair of bone, teeth and skin (e.g. wound healing).
  • Promotes proper immune function.

Sources:

Citrus fruit, red, orange or dark green vegetables (e.g. red/green peppers, rutabaga, squash, strawberries, grapefruit and more).

Recipes

Click on a recipe to download it.

Roasted Rutabaga Fries:

Rutabaga Chipotle Soup: