Swede / Rutabaga : Seven Health and Nutrition Benefits, and Seven Recipe Choices

"Swede/Rutabaga is a root vegetable that belongs to the Brassica genus of plants, whose members are informally known as cruciferous vegetables. It’s round with a brownish-white colour and looks similar to a turnip. In fact, it’s commonly referred to as a cross between a turnip and a cabbage. The rutabaga is a staple in Northern European cuisine and also known by the names “swede” and “Swedish turnip.” They are extremely nutritious and well known for their antioxidant content.

Here are seven health and nutrition benefits of swede/rutabaga.

Nutritious and low in calories

Swede/Rutabagas are a rich source of calcium, magnesium, potassium, and vitamins C and E. They are also a good source of folate and provide small amounts of phosphorus and selenium.

High in antioxidants

Swede/Rutabagas are a good source of glucosinolates and vitamins C and E. These are disease-fighting compounds that help protect your body from oxidative stress.

May prevent premature aging

Rutabagas/swede are naturally high in vitamin C, which protects your skin from UV damage and promotes collagen synthesis. Other antioxidants in rutabagas/swede may also play a protective role in skin aging.

Promotes bowel health

Rutabagas/swede are a rich source of fibre, which feeds healthy bacteria in your gut and may decrease your risk of colorectal cancer, heart disease, and type 2 diabetes.

May help with weight loss

Consuming swede/rutabaga may aid weight loss by increasing fullness and helping prevent overeating.

High in potassium

Rutabagas/swede are naturally high in potassium, a mineral that regulates fluid balance, nerve signalling, and blood pressure. A potassium-rich diet is associated with a lower risk of stroke and heart disease. 

Easy to add to your diet 

Swede/Rutabaga can be prepared in many different ways and is available throughout the year, making it an easy vegetable to add to your diet. You can enjoy rutabagas/swede raw or cook them similarly to how you cook potatoes, but be sure to peel the skin, as these vegetables usually have a protective wax coating. Meanwhile, its leaves can be added to salads or soups. Rutabagas have a pleasant sweet and slightly bitter flavour.

You can add them to meals in a variety of ways, including:

boiled and mashed
cut into fries and fried
roasted in the oven
added to a soup
thinly sliced and added to a casserole
grated raw into a salad
Due to their versatility in flavour and preparation methods, rutabagas can replace potatoes, carrots, turnips, and other root vegetables in most recipes.

The bottom line 

Rutabagas/swede are a hearty vegetable packed with fibre, vitamins, and antioxidants. They promote feelings of fullness, which can prevent weight gain. Furthermore, they contain powerful compounds that help fight inflammation, prevent premature aging, and are associated with a reduced risk of various cancers. If you want to get creative in the kitchen, swede/rutabagas are a great ingredient to experiment with. They’re delicious and easy to add to many recipes."

Words and picture above taken from a recent article by Katey Davidson, MScFN, RD, to read her article in full, with all related research links, please see here

* Here are seven recipe choices *

have you tried Cream Roasted Swede (Rutabaga) Soup, see recipe details here

or a Lamb and Swede/Rutabaga Hotpot, see recipe details here

or Oven-baked swede /rutabaga wedges, more details here

or swede / rutabaga simply mashed, see more details here

how about swede / rutabaga rosti, more details here

this Oven-Baked Paprika Chicken with Swede / Rutabaga is nice, see more here

you might like, Sweet and sour swede (rutabaga) with bacon, see details here

Thanks for reading ... we bring a variety of articles and recipe ideas to this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan