Turnip greens belong to the botanical family of brasicaceae o crucifere such as rocket, cabbage and horseradish.
With this name they are classified more than 30 varieties of turnips, plants very similar to each other; some genera, however, are chosen and cultivated for their roots, others for their foliage.
What rreceived in their aerial part just before flowering they are called turnip greens.
Theirs flavor is bitter and slightly spicy and are typical of the traditional recipes of the South and the country; the regions where they are most cultivated and used are Puglia, Lazio and Campania.
Properties of turnip greens
This green leafy vegetable contains much water up to exceeding 95% of its weight; it is also rich in chlorophyll, a pigment that gives it its intense green color.
The turnip greens then are rich in vitamins such as A, C, those of group B, K andacid folic; mineral salts are also abundant, such as calcium, phosphorus, potassium, iron and sulfur.
The presence of mineral salts allows you to choose turnip greens to balance the electrolyte supply in the body, after a flu state where we have sweated a lot or after a physical effort in which we have lost fluids, thus becoming an excellent saline supplement with a remineralizing effect.
In particular, the contribution of calcium which helps to fortify the skeletal system, teeth and tissues in general; also the iron it is another essential mineral contained in this vegetable: if we also add lemon juice to the dressing we will obtain a better absorption of this mineral.
Also they are disintossicanti e depurative also thanks to the abundance of fibers that regulate intestinal transit, helping digestion and making this vegetable low in calories and therefore suitable for those who want to lose weight by eating with taste.
Turnip greens: cultivation and use in the kitchen
Benefits of turnip greens
B vitamins help against diseases cardiovascular and indeed they are protective of the entire heart system and blood vessels.
Vitamin A helps maintain healthy and toned skin thanks to the stimulation of sebum production which also guarantees hydration and softness.
Vitamin C also helps the health of the skin because it allows the collagen production which creates the very structure of the epidermal tissue; it is also an activator of the immune system and helps with seasonal ailments such as flu, colds and coughs.
Vitamin K associated with calcium becomes an exceptional match for prevent bone problems such as osteoporosi.
The richness of vitamins in general makes turnip greens excellent antioxidants with active properties against free radicals; therefore they have a beneficial effect against aging of cells and prevent the formation of cancer cells, such as the presence of sulfur substances inside the turnip greens that gave demonstration of aanticancer actions especially in cases of esophagus, colon, prostate, pancreatic and lung cancers.
Finally, the presence of abundant chlorophyll in the leaves helps theoxygenation of the body and therefore it is a fortifier for the whole organism, a antifatica useful in cases of fatigue and stress of various kinds.
Fiber also helps for those suffering from high blood sugar problems due to the fact that lower the glycemic index; finally the fibers and the other substances contained favor the cholesterol reduction e absorb excess bile thus favoring the entire digestive process.
Turnip greens in the kitchen: how to eat them
The turnip greens come from fruit and vegetables sold in bunches and they will have to be washed and cleaned of the hardest and most fibrous stems. Once prepared, keeping the tender parts and all the green leaves, it will be possible to cook them. They are usually cut into pieces and boiled in water.
Turnip greens come eaten simply steamed or sautéed. They are excellent in risottos, stews, savory pies or with other vegetables such as potatoes.
Among the best known recipes we remember the orecchiette with turnip tops from Puglia which are cooked in the same water in which the orecchiette are boiled.
The recipes based on turnip greens see the combined use of other ingredients typical of the southern lands such as capers, garlic, chilli, olives and anchovies.
Let's remember cook them only for a few minutes in order to preserve the beneficial substances since the high temperatures would eliminate many vitamins and antioxidants: a simple sear in a pan or a quick sear in water will be sufficient. As a side dish they are seasoned with lemon juice, extra virgin olive oil and salt: a simple and tasty dish.
Turnip greens, simple and healthy recipes
