This old-school root vegie may be new to some of you, but your body will love it! Parsnip’s slightly sweet, nutty flavour serves up fibre, folate and potassium, along with vitamins C and K. Immunity-boosting vitamin C is a winter must, as it helps reduce the impact of the common cold. And when you’re well and active, you’ll need vitamin K for blood clotting, bruise healing and strong bones.
It’s a fact…
1/2 cup roast parsnip provides 3.3g fibre and just 220kJ (53 cal).
Before sugar was widely available, Europeans used parsnips to sweeten jams and cakes.
Pick the best
Choose firm parsnips with a smooth, undamaged surface. Avoid large straggly roots, which tend to be hard and flavourless. Store parsnips in a plastic bag in the crisper and use within two weeks. Prepare this veg as you would carrots: Peel them if the skin is tough, otherwise just scrub, trim and cook!
Three scrumptious ways with parsnips
Roast ribbons: Peel parsnip into ribbons and place on a baking tray. Spray with olive oil; season with paprika and black pepper. Roast for 15 to 20 minutes, or until crisp and golden. Use ribbons to garnish salads, stir-fried vegies or mashed potato.
Glaze of glory: Give roast veg the royal treatment with this deliciously sweet glaze: Toss peeled, chopped parsnips with black pepper and 1 tbs of maple syrup. Roast for 30 minutes, or until golden, and sprinkle with toasted sesame seeds.
‘Carrot’ cake: Next time you make carrot cake, swap the carrots for parsnips. As close cousins, these vegies have a similar taste and texture, and they work beautifully with warming spices, such as ginger, nutmeg and cinnamon.