For those seeking a comforting and familiar side dish without the high carb count, keto mashed turnips offer a creamy, flavorful, and healthy alternative to traditional mashed potatoes. Turnips, often overlooked, are a versatile root vegetable that can be transformed into a delightful dish suitable for various dietary needs, including keto, paleo, and low-carb lifestyles.
Why Turnips?
Turnips belong to the cruciferous vegetable family, alongside cauliflower, Brussels sprouts, and broccoli. They are a good source of vitamin C and fiber, offering nutritional benefits while remaining relatively low in calories. One serving of turnips contains just 7 net grams of carbs, making them a suitable choice for those watching their carbohydrate intake. Moreover, turnips are abundant in compounds such as vitamin K, omega-3 fatty acids, calcium and iron, which are required for proper organ function and help build strong bones.
Addressing the Turnip's Bitter Reputation
A common complaint about turnips is their potential bitterness. However, this can be easily managed with a few simple techniques:
- Choose Smaller Turnips: Smaller turnips tend to be sweeter and less bitter than larger ones. Look for turnips no bigger than a baseball.
- The Potato Trick: Adding half a sliced russet potato to the pot while boiling the diced turnips helps absorb their natural bitter flavor. Remember to discard the potato after cooking.
- Dry Cooking: After boiling, drain the turnips thoroughly. Returning them to the pot over medium heat to dry cook until most of the remaining moisture evaporates further reduces bitterness.
- Embrace Fat: Generously adding butter and heavy cream not only enhances the flavor but also counteracts any lingering bitterness. For a dairy-free option, consider using ghee or butter-flavored coconut oil.
- A Touch of Sweetness: A tablespoon or two of a sugar-free sweetener can also help balance the flavor profile.
Basic Mashed Turnip Recipe
This recipe provides a foundation for creating delicious mashed turnips. Feel free to experiment with different seasonings and additions to customize it to your liking.
Ingredients:
- 1.5 pounds fresh turnips, peeled and diced
- Chicken broth or water, enough to cover turnips
- ½ russet potato, sliced (optional, for reducing bitterness)
- 2-4 tablespoons butter or butter-flavored coconut oil (or ghee for paleo)
- 2-4 tablespoons heavy cream or coconut milk (or almond milk for paleo)
- Salt and pepper to taste
Instructions:
- Prepare the Turnips: Peel the turnips using a vegetable peeler or paring knife. Discard the skins. Dice the turnips into small pieces for faster cooking.
- Boil Until Softened: Add the diced turnips to a large pot. If using, place the potato half on top of the turnips. Pour in chicken broth and add enough water to cover the turnips and potato. Season with a pinch of salt. Bring to a boil, then reduce heat and simmer until the turnips are easily pierced with a fork (about 30-40 minutes).
- Drain and Dry: Drain the cooking water and discard the potato. Return the cooked turnips to the pot and place back on the stove top over medium heat. Dry cook the turnips until most of the remaining moisture is gone.
- Mash 'Em Up: Transfer the cooked turnips to a food processor or blender. Add butter, heavy cream, salt, and pepper. Pulse until pureed until smooth and creamy. Alternatively, use a potato masher or electric mixer for a more rustic texture.
- Season and Garnish: Season with more salt and pepper if needed. If the mashed turnips still taste bitter, add more butter, cream, or a tablespoon of sugar-free sweetener. Garnish with more butter, chopped parsley, or cracked pepper. You could also add your favorite shredded cheese to these turnips for a fun twist! You could add some garlic or onion powder or even some paprika for color!
- Serve Immediately: Enjoy your creamy and delicious mashed turnips!
Variations and Flavor Enhancements
The beauty of mashed turnips lies in their versatility. Here are some ideas to elevate your dish:
Read also: Easy Low-Carb Cheese Crackers
- Roasted Garlic Mashed Turnips: Roast a head of garlic and add the roasted cloves to the turnips during the mashing process for a rich and deep flavor.
- Pre-heat oven to 400 degrees.
- Cut off top of garlic head. Set garlic, cut side up onto a piece of aluminum foil.
- Drizzle olive oil over head of garlic. Wrap garlic completely in foil. Place garlic in a small baking dish.
- Roast garlic 40 minutes. Set aside.
- Cheesy Mashed Turnips: Incorporate your favorite shredded cheese, such as cheddar, Parmesan, or Gruyere, for a savory and nutty flavor.
- Sour Cream and Chive Mashed Turnips: Stir in sour cream and chives for a classic flavor combination.
- Spiced Mashed Turnips: Add a pinch of garlic powder, onion powder, or paprika for added depth and warmth.
- Sweet Mashed Turnips: If you prefer a sweeter flavor, add a touch of coconut milk or a sugar-free sweetener.
Serving Suggestions
Mashed turnips are a versatile side dish that pairs well with a variety of main courses, including:
- Roasted beef tenderloin
- Air fryer pork chops
- Cajun salmon
- Mustard-glazed pork loin
- Steak bites
- Roasted chicken
- Meatloaf
- Smothered steak
Storage and Reheating
Mashed turnips can be stored in the refrigerator for up to 3-4 days. Allow the mashed turnips to cool to room temperature before transferring to an airtight container and into the refrigerator.
Freezing:
While you can freeze mashed turnips, be aware that the texture may become more watery after thawing. To freeze, transfer the turnip mash to a freezer-safe container or ziploc bag. Be sure to leave space at the top for expansion when frozen. Freeze up to 1 year.
Reheating:
Reheat mashed turnips in the microwave or on the stovetop. If the texture is watery, cook until excess moisture has cooked off.
FAQs
- What do turnips taste like? Raw turnips have a peppery and subtly sweet flavor, especially young, smaller turnips. Larger turnips can be bitter. When cooked, turnips develop a rich, earthy flavor with a slight nuttiness.
- Can I cook turnips in the microwave? Yes! You can cook turnips in the microwave by adding the diced turnips to a large microwave-safe dish with about 1/3 - 1/2 cup chicken broth or water. Cover with plastic wrap and microwave until tender.
- Are mashed potatoes keto-friendly? No, potatoes are high in carbs and not suitable for a keto diet.
- Are turnips keto? Yes! They’re high in fiber and naturally lower in carbs, making them a great keto choice.
- How many carbs are in mashed turnips? A half-cup serving of this recipe contains approximately 11 grams of total carbs or 8 grams of net carbs (total carbs minus fiber).
Read also: Keto Calorie Counting: A Detailed Guide
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