Parsnips are a versatile root vegetable that can be prepared in a number of ways, including pureed, roasted, fried, steamed, and even raw. They are a nutritional powerhouse packed with vitamins B, C, E, K, and potassium. What sets parsnips apart is their low-calorie content and high fiber, making them an excellent alternative to starchy vegetables like potatoes. In fact, for two centuries, parsnips were the primary source of dietary starch in the US before potatoes took over.
But there’s more to parsnips than just nutrition. These roots have a long history, dating back to Roman times. They were used as sweeteners in cakes and jams before sugar beets were cultivated. Some records even suggest that parsnips were used for relieving toothaches and tired feet!
When choosing parsnips, opt for small to medium widths for the best flavor and texture. The longer they’ve been in the ground, the sweeter they’ll be. While you might mistake them for carrots, parsnips are sweeter. They also have a lengthy shelf life, lasting several weeks when stored in a cool, dry place.
So, stock up on this fantastic root vegetable and try out some of our favorite parsnip recipes:
Creamy Parsnip and Potato
Dice and cook 2 cups of parsnip and potato until tender. Mash and blend with 6 tablespoons of milk, 2 tablespoons of butter, and nutmeg to taste. Spread in a greased dish, sprinkle with sesame seeds, and grill until golden.
Parsnip and Walnut Fritters
Trim and boil 2 cups of parsnips until tender, puree, and mix with 1 large egg, 1/2 tablespoon flour, 3 tablespoons of melted butter, and 1/2-1 tablespoon milk. Stir in ⅔ cup chopped walnuts. Pan- or deep-fry spoonfuls until golden. Serve with sour cream seasoned with a little allspice.
Parsnip Chips
Thinly slice parsnips with a vegetable peeler, soak in iced water for 15 minutes, then deep-fry until golden. Sprinkle with salt and serve as a snack or with a dip.
Parsnip and Beef Stew
Coat stew meat with flour, salt, and pepper. Brown the meat in vegetable oil, then set it aside. Sauté onion, garlic, and tomato paste. Add water, beef, potatoes, parsnips, carrots, salt, and pepper. Simmer for 2-3 hours until meat is tender. Stir in vinegar and enjoy!
Remember, the highest nutrition is found close to the skin, so it’s recommended to finely peel or cook parsnips whole for maximum benefit. Explore the world of parsnips and elevate your culinary experience!
Rachel Haggard, RD, LDN | RachelHaggard@hcsgcorp.com
“I enjoy being an RD because good nutrition can make a big impact!”
Rachel joined the HCSG team in 2022 and has since worked at four different facilities in Massachusetts. She completed her Bachelor’s in Food and Nutrition at Framingham State in 2018 and began her career as a Dietetic Technician, working in the ICU at the beginning of the pandemic. Additionally, she was part of the inaugural class for the unique Geriatric-focused DI program affiliated with Harvard Medical School and Hebrew Senior Life. Outside of work, Rachel enjoys traveling, savoring delicious food, and living in the moment.
Related Articles —
2023, fall health, hcsg, healthcare services group, healthy snacks, nutrition, Nutrition Services, nutrition tips, Rachel Haggard, registered dietitian, Registered Dietitian Nutritionist, Root Vegetables
FAQs
Along with vitamin C, parsnips are rich in potassium, a mineral that helps your heart function, balances your blood pressure, and lowers your risk for kidney stones. One serving of parsnips provides about 10 percent of your DRI of potassium.
What is the cultural reflection of parsnips? ›
🌍 Cultural Roots
Across cultures, parsnips have been more than mere sustenance; they've symbolized values and ideas. While not as overt as some plants in folklore, the parsnip has held its ground as a symbol of hardiness and resilience, traits admired in both the plant and human realms.
What's healthier, carrot or parsnip? ›
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.
Is parsnip 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.
When should you not eat a parsnip? ›
If a raw parsnip becomes soft and squishy, this is a sign of rot and it should no longer be eaten.
What are the side effects of parsnips? ›
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.
What toxins are in parsnips? ›
Parsnips commonly contain a group of natural toxins known as furocoumarins. These are probably produced as a way of protecting the plant when it has been stressed. The concentration of the toxin is usually highest in the peel or surface layer of the plant or around any damaged areas.
What does parsnip do to you? ›
Human Health Impacts:
While wild Parsnip roots are edible, the plant produces a compound in its leaves, stems, flowers, and fruits that causes intense, localized burning, rash, severe blistering, and discoloration on contact with the skin on sunny days.
What is the parsnip rule? ›
"PARSNIP is the acronym used by educational. publishers to remind authors of topics to be avoided in. text books. It stands for politics, alcohol, religion, sex, narcotics, isms (communism for example) and pork"
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.
Low Glycemic Index (GI): Parsnips have a low glycemic index, which means they have a slower, more gradual impact on blood sugar levels when compared to high-GI foods. This can help in managing blood sugar and preventing sharp spikes.
Can you eat parsnips raw? ›
Parsnips are usually cooked but can also be eaten raw. They have a lot going on nutritionally: They are filled with vitamins, high in the minerals potassium and manganese, and a good source of fiber.
Why are parsnips so expensive? ›
Though they may seem pricey at $2.99 a pound, Tomizza says the seeds are much more expensive than carrots, they're more expensive to grow, harvest and pack and workers have to cut off the leafy tops by hand.
What is the healthiest vegetable in the world to eat? ›
The CDC assigns nutrition density scores to produce based on their concentration of essential vitamins and minerals. Usual suspects like spinach, chard, and beet greens all have scores ranging in the 80s. But the only vegetable to earn a perfect score of 100 is watercress. “What's watercress?” you may ask.
Why am I craving 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.
Are parsnips a superfood? ›
It is an excellent source of vitamins C and E, powerful antioxidants that support optimal immune function, and significant amounts of other vital nutrients, such as potassium and thiamin. Parsnips can be enjoyed raw or cooked in many different ways, such as baked, roasted, boiled, and steamed.
