Air Fryer Turnips: A Healthy, Quick Treat

Turnips are root vegetables similar to parsnips, swedes, and potatoes. They are a great low-carb alternative to potatoes and can be used in a variety of dishes. Turnips can be cooked in an air fryer and are a healthier alternative to deep-frying as they require less oil. They can be seasoned with salt, pepper, garlic, paprika, and oil, and cooked for about 10-15 minutes at 380-390 degrees Fahrenheit. The result is tender, crispy turnips that can be served as a side dish or snack.

Air fryer turnip fries

Ingredients:

• 2 small turnips (or 2 cups of turnip fries)
• Oil (avocado oil, extra virgin olive oil, or another neutral oil like avocado oil)
• Salt
• Garlic powder
• Smoked paprika

Optional seasonings:

• Black pepper powder
• Cayenne pepper or red chilli powder
• Onion powder
• Spike seasoning

Method:

First, trim and peel the turnips. Cut the turnips into 1/2-inch thick rounds, then slice each round into 1/4-inch thick slices. Place the turnip slices in a bowl and toss with oil and seasonings until well coated.

Next, preheat your air fryer to 400F or 380F for 3-5 minutes. Arrange the turnip slices in a single layer in the air fryer basket, ensuring they don't overlap. Air fry for 8-10 minutes, shaking the basket or flipping the fries halfway through. Then, air fry for another 3-7 minutes, or until the turnip fries are golden brown and tender.

Serve immediately with a variety of dipping sauces such as Utah fry sauce, a mixture of mayonnaise and ketchup, or enjoy them as a side dish.

Tips:

• Choose small, fresh turnips for a sweeter, milder flavour.
• Cut the turnips into evenly sized slices to ensure even cooking.
• Avoid overcrowding the air fryer basket; cook in two batches if needed.
• Store cooled turnip fries in an airtight container in the fridge for up to 3-4 days.

Enjoy your healthy and delicious air fryer turnip fries!

Seasoning and spices

Turnips have a natural sweetness that pairs well with a variety of spices and seasonings. When it comes to spices, a combination of chilli powder or cayenne pepper, black pepper, garlic powder, and salt is a popular choice. You can also add onion powder, paprika, or coriander to the mix. These spices provide a savoury kick to the turnips, enhancing their natural sweetness.

Additionally, you can experiment with different seasonings to create unique flavour profiles. For a peppery kick, try garlic parmesan seasoning, or add grated parmesan to the turnips during the cooking process for a crispy texture. If you're feeling adventurous, toss the turnips in Harissa, a Moroccan pepper paste, or make your own spice paste by combining olive oil, minced garlic, smoked paprika, coriander, cumin, and a pinch of cayenne pepper. For a healthier option, consider using avocado oil, a neutral oil that works well at high temperatures.

If you're looking for a crispy texture, you can add a teaspoon of baking powder or cornstarch to the spice mix. This will give the turnips a coating that crisps up nicely in the air fryer.

Finally, don't be afraid to get creative and experiment with different spices and seasonings to find your favourite combinations. You can also adjust the spice level according to your preference or add your own twist with your favourite seasonings.

Pre-cooking preparation

Turnips can be cooked in an air fryer, and it is a healthier alternative to deep-frying. It is also a quick and simple way to cook turnips.

Firstly, choose fresh turnips that are small to medium in size, as these will have a sweeter, milder flavour. The larger the turnip, the stronger the flavour and the more bitter it will taste. Look for turnips with greens still attached, as this indicates freshness.

Next, wash the turnips and peel them. You can then cut the turnips into cubes, wedges, or strips. Try to cut them into even sizes to ensure they cook evenly. Place the turnip pieces into a bowl and add a small amount of oil. You can use olive oil, avocado oil, or another neutral oil with a high smoke point. Toss the turnips in the oil until they are coated.

Now you can season the turnips. You can use salt and pepper, onion powder, garlic powder, paprika, or cayenne pepper. You could also try a combination of butter, garlic powder, and parsley flakes. Toss the turnips in the seasoning until they are evenly coated.

Reheating and storing

Roasted turnips can be stored in an airtight container and refrigerated for up to four to five days. They can also be stored in the freezer for up to three months.

To store turnips for a longer time, remove the upper green part and root from the turnip. Rinse off all the soil and dirt with water. Place them in a covered container or box and cover them with a damp cloth. Keep the container in a cool, dark, unheated garage or basement and check frequently to ensure they are not losing quality.

To store cooked turnips in the refrigerator, let them cool down to room temperature, then place them in an airtight container and refrigerate for up to three to four days. To reheat, place them back in the air fryer basket and heat thoroughly before serving.

To store cooked turnips in the freezer, let them cool down to room temperature, then place them in freezer-safe containers or plastic bags. Label them and freeze for up to three months. To thaw, defrost overnight in the fridge and reheat thoroughly before serving.

When reheating turnips in the air fryer, it is best to cook them in batches and in a single layer to ensure even heating. Shake the basket halfway through to ensure even cooking.

Nutritional value

Turnips are a root vegetable and a member of the cruciferous family, which also includes bok choy, Brussels sprouts, and kale. They are low in calories but pack plenty of vitamins and minerals. Turnips are praised for their health-promoting effects, and their greens are even more nutritious than the roots.

A 1-cup (130-gram) serving of cubed raw turnips contains several vitamins and minerals. The greens attached to the top of the turnip are a good source of vitamins A and C. One cup of raw turnip greens has 6,380 international units (IU) of vitamin A and 33 milligrams (mg) of vitamin C. Vitamin A is a fat-soluble vitamin that is better absorbed when consumed with fats. Vitamin C, also found in the turnip roots, protects the body from free radical damage, improves iron absorption, and helps regulate blood cholesterol.

Turnips are also a good source of potassium, with one medium turnip containing 233 mg of this mineral. Potassium is essential for nerve function and keeping muscles and the heart in good shape. A diet rich in potassium may help lower blood pressure by releasing sodium from the body and helping arteries dilate.

Turnips contain plant-based chemicals called glucosinolates, which may support blood sugar control, protect against harmful bacteria, and provide anti-cancer and anti-inflammatory effects. A high intake of cruciferous vegetables, including turnips, has been associated with a lower risk of certain cancers, including breast and prostate cancer.

In addition to their nutritional benefits, turnips are versatile and easy to cook. They can be roasted, boiled, or fried, and pair well with various spices and seasonings. When cooked, turnips develop a sweet, nutty, and earthy flavor. They are a great addition to a healthy diet and can be enjoyed as a side dish or snack.

Frequently asked questions