Parsnips

Parsnips are a root vegetable that is rich in nutrients. Watch this video to learn how to make easy parsnips fries.
Parsnips - Videos

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Food, Families and Health Food Safety

More by Mandel Smith, MS 

Nutrition Links: Expanded Food and Nutrition Education Program (EFNEP) PA Nutrition Education TRACKS (SNAP-Ed)

More by Elise Gurgevich, PhD, MPH, CHES 

Expanded Food and Nutrition Education Program (EFNEP)

More by Suzanne Weltman 

Expanded Food and Nutrition Education Program (EFNEP)

More by Kathy DiGuiseppe 

PA Tracks -SNAP ED EFNEP Nutrition and Limited Income

More by Debra Boyd 

Expanded Food and Nutrition Education Program (EFNEP) PA Nutrition Education TRACKS (SNAP-Ed)

More by Mary Reistetter Ehret, M.S.,R.D.,L.D.N. 

View Transcript

- [Narrator] When you choose produce at the grocery store, do you usually reach for the same thing?

Nutrition Links is here to help.

Through the Penn State Extension Nutrition Links Produce Video Series, you will learn how to buy, store, cook, and enjoy a variety of produce.

In this video, we will explore parsnips.

Parsnips are a hearty root vegetable that are rich in fiber and phytochemicals.

They are also rich in vitamin C, folate, magnesium and potassium.

Potassium is important for managing blood pressure.

Parsnips only have 55 calories per half cup serving.

Though parsnips look like carrots, their flavor may be slightly milder.

Parsnips have a celery-like fragrance and a sweet nutty flavor.

When selecting them, avoid parsnips that are yellowing or going brown around the core or are older.

These are less sweet.

The whiter the flesh, the sweeter the parsnips.

Parsnips are in season from the end of September through December.

Parsnips keep best in a perforated or unsealed bag in the vegetable bin of the refrigerator.

When stored properly, they will stay good up to three weeks.

Wash parsnips thoroughly before cooking.

Next, cut off the top where the stem and root meet, and the bottom or tip of the parsnip.

If desired, peel with a vegetable peeler and cut them as the recipe directs.

Parsnips are good in soups, sauteed, in salads, baked, boiled, microwaved, steamed, and roasted.

Here is a simple recipe for parsnips, baked parsnip fries.

The ingredients are two and a half pounds of parsnips, one tablespoon chopped fresh rosemary, one large garlic clove, three tablespoons oil, salt and pepper, one half teaspoon or more ground cumin.

To prepare this recipe, preheat the oven to 450 degrees Fahrenheit.

Wash the parsnips and slice them into french fry-sized links.

Mix the parsnips, chopped rosemary, garlic, and oil.

Season with salt, pepper, and cumin.

Toss to coat.

Spread out the parsnips evenly onto a baking sheet.

Roast the parsnips until golden for about 25 minutes.

And there you have it, baked parsnip fries.

This recipe is a great source of dietary fiber and a serving is only 200 calories.

So remember, parsnips can be used in many ways and they're in season in the fall through the beginning of winter.

Parsnips contain vitamins that help manage blood pressure, and they only contain 55 calories per half cup serving.

For more information on parsnips and other Pennsylvania produce, visit Nutrition Links on the Penn State extension website.

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