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ensalada de nabo

TURNIP SALAD (LOW CARB)

Aprende a preparar una ensalada de nabo low carb con salsa de yogur y mostaza, haz tu propia versión, un plato delicioso y bajo en calorías.

Learn how to prepare a low-carb turnip salad and enjoy a delicious tapa that is low in calories and easy to digest.

In this post I want to explain how to make a turnip-based salad. The reasoning is very simple: replace the potato with turnip and prepare different versions of the classic potato salad. I assure you that you will love it.

You will be able to enjoy your “potato” salad (turnip, actually) without feeling guilty, without worrying about having overdone it, and without fear of having a blood sugar spike.

 

This turnip salad is low in carbohydrates and calories, suitable for weight control diets.

 

I’m going to start by telling you a little about the turnip, its nutritional properties and its use in cooking.

The turnip, like the potato, sweet potato, parsnip, carrot, radish and a long list of foods, is a root or tuber.

Unlike other roots and tubers (especially sweet potato and potato), the turnip contains few carbohydrates and is rich in water, thanks to that, it is low in calories and very easy to digest.

Its texture, although less “floury” because it does not contain starches, is similar to that of the potato and can be used in many recipes to replace it.

 

turnip salad

 

Although it is true that their flavor is different, and that some specimens can become bitter, correctly removing the skin and choosing a fresh and, if possible, organic product, this danger is reduced.

The best way to cook them is in boiling salted water, in 20 minutes they will be ready. The flavor of the dish will depend on how you season it, there are different options, all very easy and delicious.

In this post we are going to see three types of turnip-based salad, but it can also be used to make chips, purees or salads, I love adding it to broths and fermented it is a delight, in fact, it is one of the ingredients of kimchi, the Korean dish par excellence, based on fermented cabbage with vegetables and rice grits.

 

Turnip is rich in water and is a good source of vitamin C.

 

Nutritional properties of turnip, (according to BEDCA *):

  • 19 kcal/100g of edible portion.
  • It has almost 90% water.
  • 3.2 g of carbohydrates and 2 g of fiber/100g.
  • As for vitamins, it stands out for its content of vitamin C, folates, vitamin A and vitamin B6.
  • And if we talk about minerals, it contains from most to least: potassium, sodium, calcium, phosphorus, iodide, and to a lesser extent, magnesium, selenium and iron.
*Spanish Database of Food Composition.

Seeing its low carbohydrate content and the few calories it provides, you can imagine how convenient this recipe can be.

The fact of replacing the potato with turnip causes the number of calories in the dish to plummet, but that is not the most important thing important, its low carbohydrate content makes it perfect for controlling blood sugar.

It also helps control cholesterol levels and improves intestinal transit.

Without a doubt, I declare myself a great defender of the turnip, both the root and the leaves, which can be eaten raw or cooked and are a good source of calcium.

 

Three options for you to prepare your turnip salad:

  • Making a version of the typical Russian salad, with northern bonito, pickles and olives, is what I am showing you in this post.
  • In the style of German potato salad, with sausages and onion.
  • With crispy bacon and a kind of “crumble” based on almonds and seeds.

Don’t you find them irresistible? Keep reading because I’m going to explain how to dress them.

 

turnip salad

 

And now let’s talk about the sauce, normally potato salads have very caloric sauces, based on mayonnaise, mustard, and spices, I suggest you avoid the mayonnaise and replace it with natural yogurt.

 

Dress the turnip salad with a sauce based on natural yogurt with mustard and spices, light and delicious.

 

Prepare a yogurt-based sauce, Dijon mustard, lemon juice or apple cider vinegar, extra virgin olive oil, salt and the spices that you like the most, black pepper and dill go great with it.

I hope you like this idea and that you try it, I leave the recipe a little further down, good health!.

 

turnip salad

 

DO NOT consume turnip if:

  • You suffer from hypothyroidism or Hashimoto’s disease.
  • You follow a diet low in FODMAPs.

 

Related entries:

ensalada de nabo

ENSALADA DE NABO (LOW CARB)

Aprende a preparar una ensalada de nabo low carb con salsa de yogur y mostaza, haz tu propia versión, un plato delicioso y bajo en calorías.
4.16 from 13 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Ensalada, Entrante
Cuisine CASERA
Servings 4 raciones
Calories 180 kcal

Ingredients
  

  • 600 g nabo blanco (6 nabos medianos)
  • 180 g huevo cocido (3 huevos cocidos)
  • 80 g pepinillos en vinagre
  • 60 g aceitunas sin hueso
  • 60 g zanahoria picada (1 unidad mediana)
  • 20 g alcaparras
  • 100 g bonito del Norte (2 -3 troncos de bonito en aceite)
  • 1 cda sal marina

Salsa de yogur

  • 125 g yogur natural o griego
  • 1 cda mostaza
  • 1 cda jugo de limón recién exprimido
  • 1/2 cda aceite de oliva virgen extra
  • 1 pizca ralladura fina de limón (opcional)
  • 1 pizca sal marina
  • 1 pizca pimienta negra molida

Instructions
 

  • Pelar y lavar los nabos.
    ensalada de nabo
  • Hervir los nabos pelados y cortados en tercios en abundante agua con sal durante 20 minutos.
  • Escurrir y dejar enfriar.
  • Cortar los nabos en cubos, picar la zanahoria, los pepinillos y las aceitunas. Cortar los huevos cocidos en 12 partes cada uno, (se cortan en 4 partes y después, cada una de ellas en 3).
    ensalada de nabo
  • Ponerlo todo en un bol y añadir el bonito, desmenúzalo, pero no demasiado, es mejor que se encuentren los trozos.
    ensalada de nabo
  • Prepara la salsa mezclando los ingredientes en un bol, mezcla muy bien y añádela también.
  • Mezcla todo y guárdalo en la nevera, deja reposar unas horas.
    ensalada de nabo
  • Sirve la ensalada de nabo como una tapa, un entrante o como un acompañamiento, con pescado y marisco combina muy bien.
    ensalada de nabo

Nutrition Facts
ENSALADA DE NABO (LOW CARB)
Amount Per Serving (250 g)
Calories 180 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Cholesterol 180mg60%
Sodium 1064mg46%
Potassium 508mg15%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 8g9%
Protein 13g26%
Vitamin A 2889IU58%
Vitamin C 33mg40%
Calcium 133mg13%
Iron 2mg11%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword ensalada, low calories, low carb, nabo
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ENSALADAS, KETO, LOW CARB, NABO, RECETA DE VERANO, RECETA SANA

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4.16 from 13 votes (11 ratings without comment)

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