Parsnips - food in focus

Food in focus

Parsnips
Parsnips belong to the carrot family, but are richer in vitamins and minerals.

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NOTES ON NUTRITION

Rich in fibre and iron.

Contains moderate amounts of potassium, good for maintaining the body's fluid balance, as well as proper muscle and nerve function.

A good source of thiamin, riboflavin, niacin (vitamins B1, 2 and 3) vitamin C, iron, phosphorus, and dietary fibre and particularly rich in potassium (600mg/100g).

Three quarters of the sugar in parsnips is sucrose (the same sort that is extracted from sugar cane).

HELPFUL HINTS:

Don't peel the miniature or baby varieties as their sweet, nutty flavour lies very near the skin; simply scrub and roast or braise whole.

Choose smooth, small to medium, firm roots and avoid those that are shrivelled and soft. Also, avoid the large parsnips, all too often they have woody core.

Avoid parsnips with rusty patches or blemished skin.

Text source: Shape-August 2007
Picture credit: Shape-August 2007

10 Recipes to try with parsnips

Baked fish with parsnip hash browns

Barley and lamb stew

Beef braised in red wine with vegetables

Braised parsnips with wholegrain mustard

Candied root vegetables spiked with chilli

Ginger, carrot and parsnip soup

Grilled sausages and sweet parsnip mash

Chicken Stuffed With Ostrich Mince, Pumpkin And Spinach

Low-fat parsnip chips

Pear, parsnip and sweet potato cake

Tip of the day

Storage:

Store in the fridge for a week or so or in a cool, airy place for a few days.