Turnips, along with their green, are an amazing little vegetable and another member of the healthy cruciferous vegetable family which includes broccoli, cabbage, cauliflower and kale. As such, turnips and their greens have the same anti-cancer, anti-inflammatory and heart protective benefits as other members of the family. Digestively, the high fibre content in turnips helps prevent constipation and improves the digestive process.
This soup contains both prebiotics from the onions and garlic and probiotic benefits from the crème fraiche or yogurt. This will further aid overall digestion and health even more.
4 servings
1 1/2 tbsp butter
1 medium onion, chopped
2 cloves garlic, chopped
3 cups vegetable or chicken broth
1 cup spring water
2 cups celery, chopped
Sea salt and pepper to taste
1 green onion, chopped, for garnish
3 medium purple top turnips (about 3-4 inches in diameter), washed and cut into slices
1/2 cup crème fraiche or Mediterranean yogurt
Melt the butter in a medium saucepan and add the onions. Saute the onions until translucent, stirring occasionally. Add the garlic and lightly cook. Add the broth and water and bring to a boil. Add the turnips. Cove with a lid and lower to a medium simmer. Cook for 20 minutes. Puree the soup with a hand blender or transfer to a regular blender and puree and return the soup to the saucepan. Season with sea salt and pepper. Add the celery and cook for five minutes to soften. Remove from the stove and ladle into 4 bowls . Add 1 1/2 tablespoons of the crème fraiche or Mediterranean yogurt. Let it sit on top (it can be mixed in later as the soup cools a bit in order to maintain the good bacteria. Top with homemade croutons and garnish with chopped green onions. Enjoy!
Homemade Croutons
2 pieces whole grain bread of choice
2 tsp butter or coconut oil
Pinch sea salt
Pinch pepper
Pinch dried oregano
Heat the oven to 275 degrees F. Lightly spread the butter on both sides of the bread. Place on a rack with a pan underneath and put the bread on the pan. Sprinkle the sea salt, pepper, and oregano on one side. Bake for 12 minutes. Flip over and bake for another 12 minutes until the toast is completely dry. Remove from the oven. The toast will still be slight soft so cut the toast into small half-inch squares before it completely cools and hardens. Let cool and store in an airtight container if not using right away and store in the refrigerator.
References:
- Sulforaphane as an inducer of glutathione prevents oxidative stress-induced cell death in a dopaminergic-like neuroblastoma cell line Tarozzi A, Morroni F, Merlicco A, et al.. J Neurochem. 2009 Dec;111(5):1161-71. 2009.
- Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Ambrosone CB, Tang L. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
- GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction , Cornelis MC, El-Sohemy A, Campos H. Am J Clin Nutr. 2007 Sep;86(3):752-8. 2007.
- Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential.Angeloni C, Leoncini E, Malaguti M, et al. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
