Roasted Maple Rutabaga Recipe

By Health Coach Melanie Rathbun FMCHC

Often overlooked, the rutabaga is a root vegetable that can be mistaken for a turnip.  Purple and white turnips are usually two or three inches in diameter, but a rutabaga with its brownish white color is twice that size.  Have you tried this wonderful vegetable?

If you haven’t yet tried consuming this healthy alternative, now may be a good time.  It’s high in fiber, which we know is great for digestion and gut health. Some of us may not be getting enough fiber in our system these days.  It’s a good source of potassium and calcium, both important mineral for our bodies, plus it’s full of antioxidants.  The rutabaga is a member of the cruciferous family, so it’s full of glucosinolates, sulfur containing compounds which are known to prevent cancer.  It’s higher in protein and lower in calories and carbohydrates so a wonderful choice for feeling fuller, longer. Learn how to grow your own rutabaga here.

There are many ways to prepare rutabaga making it quite versatile.  Many cultures have incorporated it into staple foods or national delicacies due to its unique flavor. You can remove the wax covered peel and chop it into cubes (as I’ve shared in my recipe below), or spiralize it to make “noodles” which is a lot of fun.  The noodles can easily be sauteed in oil (or butter if tolerated), topped with your favorite sauce, cubed, mashed, boiled or roasted.  You could even add it to soups, casseroles, grate it into a salad, or slice and bake for rutabaga fries, a healthy alternative to French fries. Have fun experimenting with something new today!

Roasted Maple Rutabaga

(4 servings)

Ingredients

• 4 cups Rutabaga (peeled and cubed)
• 2 T Extra Virgin Olive Oil
• 1-2 T Maple Syrup 

Directions

1. Preheat oven to 415 F
2. Combine rutabaga, olive oil and maple syrup in a glass baking dish. Toss until evenly coated.
3. Roast for 45 minutes or soft and slightly browned. Flip the rutabaga about halfway through roasting.
4. Remove from the oven and enjoy!

*Note:  feel free to top with fresh herbs such as sage or rosemary for added flavor.

Avocado oil can be swapped for olive oil. 

Resources

https://www.healthline.com/nutrition/rutabagas#TOC_TITLE_HDR_9