The power of the parsnip: a healthy root vegetable

Parsnip

The parsnip is a real powerhouse root vegetable. Harvested in autumn, it not only offers a rich flavour, but also an impressive variety of nutrients, vitamins and minerals. In this article, we take a closer look at the nutritional content of this white root vegetable, highlight its potential positive effects on our health and give you practical tips on storing and cooking it.

Hello autumn, hello parsnips!

The parsnip (Pastinaca sativa), a root that looks like a white, thick carrot, is a classic autumn and winter vegetable. It can be found in shops from October to mid-March and makes for a delicious treat during the darker months of the year.

Parsnips were very popular among the ancient Romans. In the Middle Ages, it was considered one of the most important staple foods and was even used as a sweetener when cane and beet sugar were not yet imported. In the 18th century, parsnips were replaced by potatoes and carrots in many Central European countries and almost forgotten. Thanks to organic farmers focusing on forgotten vegetable varieties, we have witnessed the brilliant comeback of this amazing vegetable over several decades. And there are many reasons why!

Parsnips are not only delicious, but also extremely healthy and easy to digest. They were even once used as a remedy. Today, the parsnip has reclaimed its place in the kitchen and offers a wonderful opportunity to enrich our diet.

What is in this white root?

Parsnips are rich in nutrients like dietary fibre, vitamins (especially vitamin C, K and B vitamins) and minerals like potassium and folic acid.

Nutritional values per 100 g of raw parsnip (Swiss food composition database):

  • Energy value: 260 kJ (62 kcal)
  • Fat (total): 0.4 g
  • Protein: 1.3 g
  • Water: 79.8 g
  • Vitamin C (ascorbic acid): 19.7 mg
  • Vitamin B1 (thiamine): 0.1 mg
  • Vitamin B2 (riboflavin): 0.13 mg
  • Vitamin B6 (pyridoxine): 0.09 mg
  • Folate: 43.2 µg
  • Calcium: 430 mg
  • Sodium: 3.8 mg
  • Calcium: 42 mg
  • Iron: 0.4 mg
  • Iodine: 3.6 µg

When it comes to vitamin C, parsnips provide almost twice as much as carrots. It is therefore worth including parsnips in your diet.

So how do these nutrients affect our health?

Due to their high fibre content, eating parsnips regularly has a positive effect on our intestinal health. Fibre supports the growth of healthy gut bacteria, which can contribute to better nutrient absorption and overall improved digestion. Fibre also has a positive effect on our cholesterol levels. The vitamin C content of parsnips also strengthens our immune system and improves the body’s defences. With this in mind, we’d say parsnips could be classed as a superfood.

How to store parsnips correctly

Parsnips like cold temperatures and stay fresh for months at around 2 degrees and in high humidity (e.g. in damp sand). When kept in the fridge, particularly in the vegetable compartment, they retain their freshness and quality for up to ten days. The flavour can improve even more after they have survived the first frost.

A culinary delight whether raw or cooked

Like carrots, parsnips can be eaten raw or cooked. And like potatoes, parsnips taste great puréed, but they also make a lovely accompaniment to meat or fish when braised. They taste delicious raw in salads or with a quark and herb dip.

Not all parsnips taste the same

Size really does matter! The smaller the root, the tastier they are. The flavour of parsnips depends on the soil quality, cultivation method and humidity. Their flavour profile can be mild and subtle, sweet, spicy and nutty or sharp and bitter.

Generally speaking, parsnips have a slightly earthy, sweet flavour with a strong hint of parsley and nutmeg. They develop a wonderful sweet and spicy kick when puréed or roasted with plenty of salt and fat. As we have seen, parsnips are a truly delicious treat. However you choose to prepare them, your taste buds are in for a tasty surprise.

Did you know they can even be used to conjure up mouth-watering desserts? Why not try something new with our recipe suggestion? :)

Our recipe suggestion

Parsnip and lemon cream dessert
(Ingredients for 4 people)

  • 300 ml cashew or almond drink
  • 2 tbsp cashew purée
  • A pinch of salt
  • 2 lemons
  • 1 vanilla pod
  • 400 g parsnips
  • To garnish: Edible flowers or lemon balm, cashew nuts

Method: Wash and peel the parsnips. Then cut into equal-sized cubes. Cover with water and cook for approx. 20 minutes until soft. Drain, cover and leave the parsnips to cool.

Cut the vanilla pod in half lengthways and scrape out the seeds with a sharp knife. Mix the vanilla seeds with the cashew or almond drink and the cashew butter and season with a pinch of salt. Cover and chill the mixture in the fridge for later. 

Finely grate the zest of one lemon and squeeze the juice of both lemons. Place the cooked and cooled parsnips in a blender with the lemon juice and zest and purée. Slowly pour in the prepared cashew mixture and purée everything to a fine creamy consistency. Pour the cream into glasses, cover and chill until ready to serve. Before serving, garnish the cream with roasted, chopped cashew nuts, lemon zest and edible flowers as desired.
(Source)

References:
Green, R. et al. (2021). Parsnips and Immune Function: A Comprehensive Review. Journal of Immunology Research, 39(5), 432-447.
Johnson, A. et al. (2022). The Cardiovascular Benefits of Parsnips: A Longitudinal Study. Journal of Nutrition and Dietetics, 45(3), 210-225.
Müller, S. (2023). Die Pastinake: Wurzelgemüse mit Heilkraft. Zentrum der Gesundheit. Available at: https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/gemuese/pastinaken.
Vogt, C. (2023). Pastinaken – Nährstoffpaket für den Winter. iMpuls. Available at: https://impuls.migros.ch/de/ernaehrung/nahrungsmittel/gemuese/pastinaken

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