Food of the Month: Parsnip

Whether you eat parsnips regularly, or they're new to you, now is the best time to be incorporating this heart-healthy vegetable. Similar to carrots and parsley, parsnips are a tapered winter root vegetable. They are sweet, but also have a complex earthy and nutty taste.

In addition to supporting immune health, as a low-calorie option with high levels of soluble fiber, parsnips fill you up, reducing your likelihood of snacking while promoting your weight loss goals. They also facilitate healthy movement of food through the digestive track and can help reduce cholesterol levels.

Parsnips contain a wide variety of vitamins, minerals and nutrients, including dietary fiber, potassium and vitamin C. You can maximize the health benefits you receive from parsnips by preparing them with a low-fat cooking method like roasting or steaming.

Nutritional Information
Amount per: 1 cup slices (133 g)

• Calories: 100
• Total Fat: 0.4 g
• Cholesterol: 0mg
• Sodium: 13 mg
• Potassium: 499 mg
• Total Carbohydrate: 24 g
• Dietary Fiber: 7 g
• Sugar 6 g
• Protein: 1.6 g
• Calcium: 4%
• Vitamin C: 37%
• Magnesium: 9%
• Vitamin B-6: 5%

RECIPES

Source: http://www.epicurious.com/recipes/food/views/creamy-parsnip-mash-106784

Ingredients

• 2 1/2 pounds parsnips, peeled and quartered
• 3 chicken bouillon cubes
• 1 tablespoon fresh lemon juice
• 4 tablespoons unsalted butter, melted
• 1/2 cup heavy cream, warmed
• Salt and freshly ground black pepper, to taste
• 2 tablespoons snipped fresh chives

Directions

1. Place the parsnips in a saucepan with water to cover.
2. Add the bouillon and lemon juice.
3. Simmer for 20 minutes or until very tender; drain.
4. Mash, adding the butter and cream.
5. Season with salt and pepper.
6. Serve immediately, garnished with snipped chives

Roasted Parsnips with Mint and Sage
Source: http://allrecipes.com/recipe/213741/roasted-parsnips-with-mint-and-sage/

Ingredients

• 4 parsnips, peeled and cut into large sticks
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon honey
• 3/4 teaspoon kosher salt
• ground black pepper, to taste
• 1 tablespoon chopped fresh mint
• 1 tablespoon chopped fresh sage

Directions

1. Preheat an oven to 450 degrees F (230 degrees C).
2. Place the parsnips into a mixing bowl and toss with the olive oil. Sprinkle in the garlic, honey, salt, and black pepper to taste. Toss until evenly coated, and spread out evenly onto a baking sheet.
3. Bake in the preheated oven until the parsnips are tender, about 30 minutes. Scrape into a mixing bowl, and toss with the mint and sage.