For those who like mashed potato and who are trying to reduce their carbohydrate intake, turnip is a less starchy option for your dinner plate however people report difficulty in cutting turnip and dislike the length of time it takes to soften and cook fully.
Here is a new cooking method to try:-
1 medium turnip (whole, unpeeled) weight approx. 1000g.
- Wipe the skin with a damp cloth and place in a microwave oven.
- After microwaving for 25 minutes on high power (13 one way up, then 12 upside-down), remove the turnip using an oven glove as the turnip is VERY hot, slice off top of the turnip.
- Scoop out the flesh. A 1000g turnip typically produces 150g peel and 600g of usable cooked turnip. Mash the flesh and season with black pepper and a little salt.
Serving Size: 80g / 1 scoop of turnip (using a potato scoop spoon) = 1 portion of vegetable. Although this is a low calorie food, avoid over-loading the stomach as this can cause wind and discomfort.
Cooking time varies depending on the kw of the microwave and the turnip itself. Smaller turnips tend to work much better.
100g Potato (old) – 75 calories, 17g carbohydrate, 16.6g starch
100g turnip – 12 calories, 2g carbohydrate, 0.1g starch
|Nutrient per 100g||Turnip|
|Energy (kcal) – calories||12|
|…of which sugars||1.9|
|…of which starch||0.1|
Other ideas for “mash”
- mix celeriac with turnip and use as a topping for cottage pie
- mix turnip and carrot
- blend cauliflower and cook as a rice replacement