Food for Thought Blog
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.
- Helps to absorb iron.
- Assists in the development and repair of bone, teeth and skin (e.g. wound healing).
- Promotes proper immune function.
Citrus fruit, red, orange or dark green vegetables (e.g. red/green peppers, rutabaga, squash, strawberries, grapefruit and more).
Click on a recipe to download it.
Roasted Rutabaga Fries:
Rutabaga Chipotle Soup: