Why we should add vegetable – Swede to the diet?

A lot of people make confusion between a swede with a turnip or parsnip, despite that there are many differences between them. Swede can serve as a very good replacement for white starchy potatoes, especially if you changed your diet to reverse Fatty Liver Disease. Swede is very tasty undervalued root vegetable, that you must try, particularly in winter.

Swede is very proper in stews, casseroles, soups, roasts or like fried chips instead of potato in Tuna Mornay recipe. Swede has huge health benefits that may be added to your health.

The cruciferous plant family has a lot of members. These are some examples: broccoli, cauliflower, kale, cabbage, Brussels sprouts, etc. Swede is also a root vegetable member of this family.

It is considered to be a cross between a turnip and a cabbage. They are called swede all around the world, except in the United States (U.S) where they are known as rutabaga.

Here is a few information about swede:

·       Swede grows seasonally from autumn to winter.

·       They are one of the root vegetables that are hard to harvest.

·       They have purple – green color that fades towards the base. And from the inside, they have a creamy yellow color.

·       They are rounded in shape with an earthy, sweet flavor.

·       If they are overcooked, they will fall apart. The best way to cook them is when they became soft.

Swede has a lot of health benefits. They are a very good source of many vitamins, minerals, and other nutrients. Swede is a healthy vegetable that is rich with vitamins C, B6, E, and K.

They are also rich with minerals such as manganese, potassium, magnesium, calcium, iron and zinc. Swede also contains other nutrients like carotene and fiber.

If you take 100 grams (g) of swede, you will provide about 41 % of the Recommended Daily Intake (RDI) of vitamin C. Meaning that it will be very good at winter.

If you boiled 100 g of swede, it will give you only 11 calories. So it will be very suitable for people who want to decrease their calories. 100g raw swede has 3.7g net carbs.

Swede has a lot of health benefits, some of them are as follows:

– Plays a vital role in fighting and preventing cancer: Swede contains many nutrients that help in this. Sulfur-containing antioxidants, glucosinolate which have proven to decrease the forming of cancerous tumors. Swede can also increase the health of body cells by fighting free radicals, through the content of carotene and vitamin C than found in it.

– Assist in weight loss and diabetes: Swede is very useful and helpful for people who have diabetes or insulin-resistant because they are the same as white potatoes but with low content of carbs that break down into simple sugars. Swede also is very high in fibers, which have a great role in filling you up and are very important in metabolism.

– Improvement of digestive health: This is done by the very high content of fiber in swede. They assist in constipation and are good to feed the good bacteria in your gastrointestinal tract.

– Assist in increasing the immune system: The high content of vitamin C in swede helps in increasing the ability of the immune system to produce white blood cells.

– Helps with preventing premature aging: Swede is very useful in standing against free radicals and thus assist in preventing premature aging, increasing the health of eyesight and stimulating the renewal of cells in body tissues and organs.

Swede also has vitamin C that is an essential compound in the formation of collagen, for healing skin, tissue, muscles and blood vessels.

– Building strong bones:  Swede has a good amount of some beneficial minerals such as zinc, calcium, magnesium, manganese, and phosphorus. These elements have an important role in keeping the bones and tissues healthy.This will protect the bones from osteoporosis.

– Helps blood pressure and cardiovascular health: Swede has potassium and fiber. The potassium has a good role in lowering blood pressure. The high fiber content assists in decreasing cholesterol levels.

How to select and store swede?

Swede is a vegetable that found only in autumn and winter. when you choose swede, you must pick the one that medium-small in size, a smooth, firm that feels solid and blemish-free skin.

If the season of swede ended, it will be softer with a slightly bitter flavor. You can store swede in the refrigerator, covered with a slightly moistened tea towel. This will keep them fresh for one week.

There is another way to store swede in brown pepper bag in the refrigerator. But the first way is better because it keeps them firmer.

Swede also can be frozen when in its season, through simple steps. First, you cut into thin sticks for roasted chips, then whiten in boiling water for 3 minutes, dry up and move them on a tea towel to dry.

Before putting them in the freezer, put them in a single layer on a dish. The moment that they have got frozen, put them in an airtight container or zip lock sac in the freezer.

Some ways to serve swede:

·           Swede can be Added to the salad as coleslaw, and that is after cutting and peeling it.

·           Swede can be a healthy replacement for potato after cooking.

·           Swede can be added to soups and stews, grilled, boiled, steamed, crushed or stir-fried.

·           You can exaggerate the health value of mashed sweet potato by adding swede. The swede takes more time in cooking to get more soften, so wait until that and then add sweet potato or cauliflower, then mix with a stick blender.

Another recipe you can make is “Sweet Swede”. The steps are simple, but the result is really very sweet. First, you dice a swede in organic butter, then add a little maple syrup, ground pepper and top with parsley.

Eating swede through winter will give you a lot of health benefits and enjoy you with great and lovely taste.