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Add parsnip to your healthy eating plan

Parsnips

Parsnips belong to the carrot family. Although they may look similar, parsnips have a sweeter taste and nutty flavour that will turn roasts, soups and stews into a hearty dish. Its sugar content is comparable to bananas and grapes but this vegetable is rich in phyto-nutrients, vitamins and fibre – all ideal for the benefit of heart health.

The compounds found in these cream-coloured vegetables are anti-inflammatory, anti-fungal and offer protection from colon cancer and acute leukaemia.

Availability

Parsnips are usually available during the winter season.

How to choose?

Select parsnips that are firm, with no soft spots or discolouration. Ensure that the tops are fresh and green, and avoid parsnips with many hairy secondary roots.

How to prepare?

Young, small parsnips don’t need peeling- just scrub clean and serve whole. Cut out the woody core if it’s too fibrous and save it for homemade stock.

Parsnips are terrific steamed, roasted, glazed or pureed with a generous helping of Flora spread.

• Grate parsnips into your potato hash brown mixture and top it with all your early morning treats including bacon, poached egg and grilled cherry tomatoes.
• Puree this sweet root and spread on Italian-style toast for an elegant canapé.
• Enjoy roasted parsnip chips and serve with meat and fish.

Preparation Time:

• Roasting: chop into chunks and roast for 40 – 55 minutes
• Boiling: cut into chunks and boil for 15 – 20 minutes
• Stir-frying: once cut into strips, lightly fry for eight minutes

How to store?

If you store it in a perforated bag in the fridge, the parsnips will last for around a week.

Nutritional info

Per 100 grams:

• Fat 0.3 g
• Potassium 375 g
• Sodium 10 mg
• Protein 1.2 g
• Sugar 4.8 g
• Fibre 4.9 g

If you’re looking for more information on healthy seasonal ingredients that can be added to your healthy eating plan, be sure to take a look at Flora’s list of seasonal ingredients.

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