This often overlooked vegetable brings a sweet nutty taste to the table.
As a member of the carrot family, Michigan parsnips are often an under-appreciated vegetable. One of the best characteristics about parsnips is their distinct sweet, nutty taste (similar to carrots). Generally, the peak season for parsnips is September and October in Michigan. This is when grocery stores and farmer’s markets will have the best price as well.
Parsnips contain many positive health benefits. The high fiber content of parsnips may help maintain regularity and reduce blood cholesterol levels. Parsnips also provide potassium and vitamin C and B6/Folate. They also boast anti-inflammatory properties and anti-fungal properties as well.
Structurally, parsnips do resemble carrots, but have a sweeter taste when they are cooked. The longer parsnips remain in the ground during frost and cooler climates, the sweeter they become. At the grocery store or farmer’s market this fall, look for small- and medium-width roots for the best flavor and texture. Larger roots tend to have a woody texture and are more fibrous.
The best way to store parsnips is by placing them in a cold, moist area in the refrigerator. To help maintain the humidity, place parsnips in a plastic bag, or unbagged in the vegetable crisper of the refrigerator. Remove excess water and moisture before storing if it is necessary to wash the parsnips prior to refrigeration. This method will keep parsnips safely in the refrigerator for 2-6 months.
To prepare parsnips for cooking, be sure to wash them thoroughly prior to use. Next, chop off the top (where the stem and root meet) and the end (tip) of the parsnip. Lightly peel the outer layer away and cut them into a preferred shape and size.
One of the most common ways to eat parsnips is in stews, soups and casseroles. They can be baked, boiled, pureed, roasted, fried or steamed. Parsnips can be eaten raw, but they become sweeter when cooked. Please see the recipe below for an easy way to try parsnips.
Michigan produce, like parsnips, will provide consumers with many options for fresh and healthy food. Michigan State University Extension has prepared several fact sheets on the Michigan Fresh site to assist consumers with their selection, use and preservation of the many healthy choices available. The parsnips fact sheet is just one example. A home growing tip sheet is also available for parsnips.
Healthy recipes for parsnips are readily available on the internet. One recipe site that is particularly useful is the USDA recipe finder. Simply enter the ingredient in the search function and nutritious recipes that include that ingredient will pop up. Also included in the results are the nutrition values and costs associated with the recipe. This site will also assist in creating a shopping list based on the recipes selected.
Baked Parsnip Fries with Rosemary Recipe
Ingredients
- 2 1/2 pounds parsnips (or carrots), peeled, cut into about 3 x 1/2" strips
- 1 tablespoon chopped fresh rosemary
- 1 large garlic clove, minced
- 3 tablespoons olive oil
- Salt and pepper
- 1/2 teaspoon (or more) ground cumin
Instructions
- Preheat oven to 450°F. Mix parsnips, chopped rosemary, garlic and oil on baking sheet.
- Season with salt and pepper and toss to coat.
- Spread out evenly onto baking sheet.
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FAQs
Parsnips pack a nutritional punch providing plenty of essential vitamins and minerals including folate, potassium and some vitamin C. They are also a good source of dietary fibre. Just one medium cooked parsnip provides nearly 5g, which is more than the same amount of most 'high-fibre' breakfast cereals.
Are parsnips more nutritious raw or cooked? ›
Parsnips are high in health-boosting vitamin C. In fact, a half-cup of raw parsnips has about 17 milligrams of vitamin C, about 28% of your daily recommended intake (DRI). Boiling parsnips reduces their vitamin C content, but they still provide about 13 milligrams or 20% DRI.
Are parsnips a superfood? ›
Parsnips are an excellent source of many important nutrients, packing a hearty dose of fiber, vitamins, and minerals into each serving. In particular, parsnips are a great source of vitamin C, vitamin K, and folate, as well as several other important micronutrients.
Are parsnips healthier than potatoes? ›
Popular around the world, parsnips are undeservedly overlooked in the mainstream American diet. That's simply not fair, because parsnips are loaded with vitamins, packed with subtle flavors, and are a healthy alternative to potatoes for those limiting their carbohydrate macros.
Are parsnips anti-inflammatory? ›
They also boast anti-inflammatory properties and anti-fungal properties as well. Structurally, parsnips do resemble carrots, but have a sweeter taste when they are cooked. The longer parsnips remain in the ground during frost and cooler climates, the sweeter they become.
What are the side effects of parsnip? ›
Parsnip Side Effects:
The leaves, stems, flowers of wild parsnips contain a toxic sap which on contact or when consumed can cause phytophotodermatitis resulting in severe burns, rashes, or blisters.
When should you not eat a parsnip? ›
Store in the refrigerator in an unsealed bag for 3+ weeks. If a raw parsnip becomes soft and squishy, this is a sign of rot and it should no longer be eaten.
Can I eat parsnips everyday? ›
Root vegetables are still fresh whole foods that contain many vitamins and minerals. Eating a variety of them is good for your health. Fung says that, if you're healthy, you can probably eat one serving of root vegetables every day.
Do parsnips spike blood sugar? ›
Parsnip is an ideal food for people with diabetes because it is abundant in dietary fibre and protein. A study suggests that parsnip helps control blood sugar levels in people with diabetes.
Are parsnips a laxative? ›
As a vegetable, in particular as a root vegetable, parsnips provide a significant amount of fiber. This makes them an excellent choice for people with digestive issues, since fiber has a great ability to help regulate bowel movements, reduce chances of indigestion, constipation, and other related digestive problems.
One of wild parsnip's "signature" effects is a dark red or brownish discoloration of the skin in the area where the burn occurred. This hyper-pigmentation can persist in the skin for as long as two years. Parsnip burns often appear as streaks and long spots.
Why do I crave parsnips? ›
Put simply, we need to eat more calories to help us generate heat from within. Relatively high in sugars, as most of them are, root vegetables including parsnips are an excellent source of the extra energy our bodies crave.
What do parsnips pair well with? ›
The flavor of parsnips pairs well with other root vegetables, like beets, sweet potatoes, and carrots. They're also delicious with cauliflower, potatoes, and Brussels sprouts. Don't be afraid to roast these parsnips with other veggies of choice for a fiber-rich, delicious side dish.
Do parsnips contain a lot of sugar? ›
A typical 100 g serving of parsnip provides 314 kilojoules (75 kilocalories) of food energy. Most parsnip cultivars consist of about 80% water, 5% sugar, 1% protein, 0.3% fat, and 5% dietary fiber. The parsnip is rich in vitamins and minerals and is particularly rich in potassium with 375 mg per 100 g.
Is it safe to eat a raw parsnip? ›
Yes, you can eat parsnips raw. In fact, they make a delightful alternative to raw carrot sticks for dunking into homemade houmous. Raw grated parsnip is also a tasty addition to salads. Just make sure you wash your parsnips well before chopping them and slice off any bits of skin that might look bruised or blackened.
Which vegetables are more nutritious cooked than raw? ›
Nine vegetables that are healthier for you when cooked
- Raw food diets are a fairly recent trend, including raw veganism. The belief being that the less processed food is, the better. ...
- Asparagus. ...
- Mushrooms. ...
- Spinach. ...
- Tomatoes. ...
- Carrots. ...
- Bell peppers. ...
- Brassica.
Why is Carrot better than Parsnips? Notably more vitamin A (IU) per 100g. Significantly more vitamin A (RAE) per 100g. Sizably more luteolin per 100g.
