Recipe: Mashed Turnips With Cinnamon Apples

Turnips are often maligned for their flavor, which can be bitter if the turnip is too large. But we cook very small, young turnips with sweet apples for an especially appetizing side dish that goes well with a lean protein. Bonus: There isn’t a need to peel the white turnips — just give them a good scrub. And if they’re julienned, they cook very quickly.

Ingredients

• 8 small white turnips, scrubbed and julienned (about 1 pound)
• 2 medium Granny Smith apples, peeled and cut thin
• 1 tbsp trans fat-free margarine
• 1 tablespoon fresh lemon juice
• Kosher salt, optional
• Freshly ground pepper
• 1/8 teaspoon ground cinnamon
• Dash of ground nutmeg

Directions

1. Bring pot of water to boil. Add the turnips, reduce heat to a simmer and cook for 5 to 6 minutes, until turnips are very tender. Drain and place in a food processor with the remaining ingredients. Pulse until smooth.
2. Transfer the mixture to a heated serving dish and serve.

Ingredient health benefits

• Apples. It’s easy to overlook these common fruits in a world inundated with more exotic “health” foods. But don’t let that fool you! Apples are a good source of fiber and antioxidants, which support healthy digestion and fight unwanted inflammation. These natural compounds also help your heart by lowering your cholesterol levels. Your gut may even benefit from a prebiotic fiber called pectin and the antioxidant quercetin, nutrients that feed your “good” gut bacteria and discourage the growth of “bad” bacteria. And if you need another reason to add an apple to your day, they’re made up of 85% water, so they hydrate you while you eat them!
• Lemons. A sour citrus with sweet benefits, lemons have vitamin C, vitamin A, B vitamins and potassium. These vitamins and minerals support important aspects of your overall health, like your heart, vision and immune system. Lemons also have vitamin D, calcium and magnesium, which are vital for sturdy bones.
• Cinnamon. Spices probably aren’t the first thing that comes to mind when you think of nutritious, delicious foods, but they can contribute more to your recipe than just their trademark tastes. Cinnamon, which comes from the bark of a tree, is full of antioxidants that fight harmful free radicals. This beloved flavor enhancer and pumpkin spice component might also help lower your cholesterol, but research is ongoing.

Nutrition information (per serving)

Servings = 6

Calories: 49
Total fat: 1.6 g
Saturated fat: 0.4 g
Protein: 1 g
Carbohydrates: 9 g
Dietary fiber: 2 g
Sodium: 206 mg
Sugars: 2 g