Rutabagas Are Abundant!!
Rutabagas are the bumper crop this year and available locally at Farmers Markets and roadside stands. Rutabagas can be roasted, sautéed, baked, fried, boiled, mashed and added to soups and stews. They can also be eaten raw as a snack or grated into salads or coleslaw.
Why do you need to get your hands on a rutabaga? The health benefits are abundant, rutabagas are:
- High in Vitamin C, and loaded with antioxidants,
- A great source of plant-based iron. Remember, when you have a food that is high in Vitamin C, it can help enhance its Iron absorption,
- A great low carb alternative,
- Rich in beta-carotene-rich, just like sweet potatoes,
- An excellent source of potassium, magnesium, calcium, and manganese. All super duper important minerals for energy production in the body and your bones, and
- A good source of fiber.
Greek Style Oven Roasted Rutabaga
|2 small rutabagas|
|¼ cup extra virgin olive oil|
|2 tbsp. Dijon mustard|
|2 tbsp. lime juice|
|2 tbsp. fresh thyme, finely chopped|
|1 tsp. sea salt|
|1 tsp. garlic powder|
|1 tsp. onion powder|
|1 tsp. dried oregano|
|½ tsp. smoke paprika|
|½ tsp. chili pepper flakes|
- Preheat the oven to 400°F
- Peel the rutabagas and cut them into roughly 2″ chunks; place them in a large mixing bowl.
- Add the rest of the ingredients to a separate bowl and mix vigorously with a whisk until well combined.
- Pour that sauce over the rutabagas and toss with a spoon until all the pieces are evenly coated.
- Spread the rutabaga in a single layer across a broiler pan, making sure there is plenty of room between the pieces of rutabaga to allow air to circulate freely.
- Cover with aluminum foil and bake in the oven for 30 minutes, then remove the foil, lower the heat to 375°F and continue baking, stirring 2 or 3 times during the process, until the rutabaga is fork tender and starts to caramelize around the edges, about 25 minutes.
- Once the rutabaga has reached the desired color and doneness, remove it from the oven and immediately hit it with a light sprinkle of salt. Let it cool for a few minutes and then serve, garnished with fresh herbs and a dribble of extra-virgin olive oil if desired.
Serves 4, each serving contains; Calories 197, Fat 13 g., Cholesterol 0 mg., Sodium 713 mg., Potassium 711 mg., Carbohydrates 20 g., Protein 3 g.
Roasted Rosemary Rutabaga Fries
|2 medium rutabagas|
|2 tablespoons finely chopped rosemary|
|1 1/2 tablespoons olive oil|
|3/8 teaspoon kosher salt|
|1/2 teaspoon freshly ground black pepper|
- Preheat oven to 425°. Peel and cut rutabagas into 1/4-inch slices; stack and cut into 1/4-inch sticks.
- Toss with rosemary, olive oil, salt, and pepper. Roast at 425° for 12 to 15 minutes, shaking pan often, until browned and tender.
Serves 4, each serving contains; Calories 114, Fat 5 g., Cholesterol 0 mg., Sodium 219 mg.
Rutabaga Baked Ziti with Mushrooms and Kale
|1 tablespoon extra virgin olive oil|
|2 garlic cloves, minced|
|1 small onion, diced|
|5 cups curly kale, chopped|
|4 cups sliced baby Portobello mushrooms|
|Salt and pepper|
|1 medium rutabaga, peeled, spiralized|
|1 (14.5 ounces) can crushed tomatoes|
|2 teaspoons fresh chopped or dried rosemary|
|2 teaspoons dried oregano|
|1/2 teaspoon red pepper flakes|
|1 cup whole fat ricotta cheese|
|1 cup grated Parmesan cheese|
|1 and 1/2 cups shredded mozzarella cheese|
|Fresh basil leaves, for garnishing|
- Preheat the oven to 400°F. Coat a medium baking dish with cooking spray.
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. When the oil is shimmering, add the garlic and onion and cook for 3 to 5 minutes or until the oven is translucent. Add the kale and mushrooms, season with salt and black pepper, and cook for 5 minutes or until the kale is wilted. Transfer the mixture to a medium bowl.
- Add the rutabaga to the same pan and cook for 5 minutes or until it begins to soften (*I added a tablespoon or two of water during this step). Return the kale mixture to the pan and toss thoroughly to combine. Stir in the tomatoes, rosemary, oregano, and red pepper flakes. Increase the heat to medium-high and bring to a simmer, then remove the pan from the heat.
- Meanwhile, in a medium bowl, stir together the ricotta, Parmesan, and 1 cup of the mozzarella. Add the mixed cheeses to the pot with the rutabaga and toss to combine.
- Transfer the mixture to the prepared baking dish and top with the remaining mozzarella.
- Cover with foil and bake for 20 minutes. Remove the foil and bake for 10 minutes more or until the rutabaga is al dente and the cheese is golden brown. Serve immediately.
Serves 4-6, each serving contains; Calories 320, Fat 18 g., Cholesterol 0 mg., Sodium 794 mg., Carbohydrates 20 g., Protein22 g., Fiber 5 g.
Easy BBQ Baked Rutabaga Chips
|2 large rutabagas or 3 small to medium (about the size of a fist)|
|1-1.5 tbsp. olive oil or avocado oil.|
|1 tbsp. BBQ Spice Seasoning|
|Dash of sea salt and black pepper|
|Optional 1/8 to 1/4 tsp. garlic or onion powder|
|Fresh cilantro and lemon/lime wedges to serve|
|Optional toppings – Red pepper flakes. Grated hard cheese|
- Preheat oven to 450°F. Wash and Cut rutabagas into fine slices. A mandolin slice works best to cut into about 1/4 to 1/2 in thick or slices. The thinner the slices, the faster they will bake.
- In a small bowl or zip lock bag, place all your spices and oils.
- Carefully coat your rutabaga chips in the bowl with oil and spices or in the bag.
- Lay them flat on a cookie sheet and spread evenly. Place in oven.
- If your chips are very thin, be sure to check on them often so they don’t burn. Bake for 25 minutes, turning them halfway.
- After 25 minutes, reduce to 350F and cook for an additional 5-10 minutes until crispy. Cover if they start to burn on edges. Bake longer or shorter for texture to be more or less crispy.
- Remove for oven and let cool. Transfer to bowl or plate. Season with extra red pepper flakes or smoked sea salt if desired.
Serves 4, each serving contains; Calories 100, Fat 3 g., Cholesterol 0 mg., mg., Carbohydrates 12 g., Protein 2 g., Fiber 3 g.