Turnip tops: all the properties and health benefits

Turnip tops come from the turnip (Brassica napus and Brassica rapa) and are the leaves and tender stems that appear on the plant before flowering, during the winter.

They should not be confused with turnips., which are the leaves and tender stems of this same plant that are collected before the turnip tops. Nabizas are somewhat milder than turnip tops in flavor and have virtually no stem, but they have similar properties.

Properties of turnip tops

Abundant in water, they do not stand out for their carbohydrate, protein or fat content, but for their fiber, which represents 3.2% of their weight, as well as vitamins, minerals and other substances that improve absorption and digestion. of other foods.

Extraordinarily rich in vitamins

They are rich in vitamin A (even after boiling, 100 g covers 150% of daily needs) and vitamin C (although this is reduced to 50% if they are cooked in water).

Also, this vegetable is a good source vitamin B9necessary for a good renewal of red blood cells and for prevent anemia (100 g cover a quarter of the daily needs).

Apart from the properties described above, turnip tops, so low in fat, are also surprising for their content of a fat-soluble vitamin that is usually scarce in vegetables, Vitamin E; 100 g provide the same amount as broccoli or soy milk, which is 10% of the recommended daily amount.

mineralizing vegetable

Among the minerals, its contribution of manganese, copper, potassium, magnesium and iron. One serving covers 17% of the daily requirements for manganese and 13% for copper.

As with almost all leafy greens, turnip tops also provide calcium, which is very well assimilated.

Health benefits of turnip tops

Turnip tops are a vegetable that contributes to general health, with specific benefits on various physiological processes, so that they serve to prevent multiple diseases.

In case of anemia

They favor the formation of hemoglobin, which together with the contribution of iron and vitamin C and folates, makes turnip tops a valuable ally in anemia.

If you plan to have a child

Women who are thinking of becoming pregnant can include turnip tops in their diet because they are very rich in vitamin B9 or folic acid, essential for the correct development of the nervous system and to avoid disorders in children such as spina bifida.

It also has beneficial effects to prevent constipation, obesity, hypercholesterolemia or colorectal cancer. It helps to strengthen the immune, nervous and cardiovascular systems, eye health and fertility.

turnip tops in the kitchen

Turnip tops are typical of Galician cuisine. The quality of some vintages has made it possible to create a protected geographical indication: the IXP Grelo de Galicia, which admits two local ecotypes: the Globo blanco de Lugo and the Grelo de Santiago.

Turnip tops have an unmistakable flavor that combines a touch of acidity with a certain bitterness. Its texture is slightly fibrous but not hard, although if you want them to remain soft, if they are nabizas they will have to cook at least 20 minutes and the turnip tops from 30 to 40.

The leaves should be washed well., still whole, and break them when going to cook them. To do this, they are placed in abundant water and moved to remove dirt. Then they drain and chop. Both in turnip tops and turnip greens, the stems should be cooked 10 minutes before the leaves.

Recipes with turnip tops

The nabizas can be eaten raw, but the texture of the turnip tops will be somewhat fibrous.

We can add them chopped to a hot soup or blanch for 2-3 minutes and cool immediately to create amazing salads, cold or warm.

In Italy and the southern United States it is common to eat them like this, dressed with a vinaigrette. In general, they can be used in recipes that are made with spinach, chard, cabbage or Chinese cabbage.

creams are easy and they have an incredible color if they are cooked for only 5 minutes. For salty Easter cakes, pizzas or empanadas, it is a very tasty and original ingredient. You just have to be careful not to cook them too much, drain them well and chop them finely.

Cooked and chopped, they will bind fantastic croquettes, potato fritters or stuffed potatoes. The oriental-type stir-fry also suits them very well.

Purchase and conservation

When going to buy them you should choose the ones that are well green, without yellow leaves or edges and without flowers. Some mustard-colored flowers can go, but they should not be abundant, otherwise they will be very hard and difficult to cook.

The leaves must be stiff and crisp. To preserve them, they are stored in a perforated bag in the vegetable drawer of the refrigerator where they can remain for 3 to 4 days in good condition.