Rutabaga: Sweet-Earthy Root Loaded With Vitamin C
A 100 g serving brings 35 kcal, slow-digesting carbs and 43 % DV vitamin C—plus a buttery texture that caramelises beautifully when roasted.
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Turnip Meets Cabbage
Rutabaga (*Brassica napus* var. *napobrassica*)—also called ‘Swede’—is a natural cross between turnip and wild cabbage. Its golden flesh tastes like a sweeter turnip with subtle cabbage notes, making it a winter staple across Scandinavia.
Nutrition per 100 g (boiled, drained)
|Calories|Protein|Fat|Carbs|Fiber|Vitamin C|Potassium|Calcium|
|---|---|---|---|---|---|---|---|
|35 kcal|1.2 g|0.2 g|8.0 g|2.3 g|43 % DV|9 % DV|5 % DV|
Why Add Rutabaga
- **Vitamin C powerhouse** for immune and collagen support.
- **Low glycaemic load**; swaps easily for potatoes with half the carbs.
- Brassica glucosinolates supply **antioxidant isothiocyanates** after chewing.
- Rich, buttery mouthfeel after roasting—helps reduce added fats.
Drawbacks & Tips
- Contains **FODMAP raffinose**; may bloat sensitive guts (start with ½-cup portions).
- Slight bitterness near the skin—peel 3–4 mm deep for mild flavour.
- Like other brassicas, can interact with thyroid meds if eaten in huge raw amounts.
Kitchen Ideas
- **Roast cubes** at 210 °C with olive oil & rosemary till edges caramelise.
- Mash 50:50 with potatoes for lighter, sweeter purée.
- Julienne raw for a crunchy slaw with apple & Dijon.
- Simmer diced rutabaga in stews; it holds shape better than carrots.
Buying & Storage
- Pick **firm roots** 7–10 cm wide, wax-free if possible.
- Store uncut bulbs in a cool (0–4 °C), dark spot up to **3 weeks**.
- Once cut, wrap and refrigerate; use within 5 days or cube & freeze blanched pieces for soups.
- 1. Rutabaga
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