#SWEDERECIPE #SOMTUM #ส้มตำหัวสวีด
Swede is a root vegetable that belongs to the cruciferous family (other family members are – broccoli, cauliflower, kale, cabbage, brussel sprouts etc). Swede is actually a cross between a turnip and cabbage. They are known as rutabaga in the United States but are called swede throughout the rest of the world. They are one of the hardiest root vegetables to harvest, they grow seasonally – autumn through to winter. Swede are rounded in shape, with a purple-green skin fading in colour towards the base, the flesh is a creamy-yellow colour. Swede have a sweet, earthy flavour and are best cooked until tender/soft but if overcooked they can fall apart.
Swede has a wide range of health benefits due to it’s excellent source of vitamins and nutrients. This healthy vegetable is particularly high in vitamins C, E, K and B6, as well as being a good source of manganese, potassium, magnesium, calcium, iron, zinc, carotene and fibre. Just a 100g of swede has 41% of our recommended daily intake of Vitamin C, perfect for winter. It’s excellent for people wanting to reduce their calories, as boiled swede has only 11 calories per 100 gms (100g raw has 3.7g net carbs).
The Health Benefits From Eating Swede:
– Helps Prevent and Fight Cancer: Swede contains the sulfur-containing antioxidant, glucosinolate, which has shown to reduce the growth of cancerous tumors. It contains carotene and vitamin C that fights free radicals and promotes healthy cells.
– Helps with Diabetes and Weight Loss: Swede plays the role of white potatoes but they don’t have many carbohydrates that break down into simple sugars, therefore they are an excellent vegetable to assist people who are Insulin Resistant or have Diabetes. High fibre vegetables like swede are also beneficial for metabolism and for filling you up, while being low in calories.
– Helps Improve Digestive Health: The fibre in swede feeds the good bacterial in your gut and also helps with constipation.
– Helps Improve the Immune System: The vitamin C in swede can stimulate the immune system to produce white blood cells.
– Helps with Preventing Premature Aging: Swede are effective in fighting free radicals. This helps prevent premature aging, improves eye sight and helps with stimulating the regeneration of cells in your organs and tissues. The vitamin C is a necessary element in the production of collagen, for healing skin, tissue, muscles and blood vessels.
– Helps Build Strong Bones: Swede has a wealth of important minerals, including zinc, calcium magnesium, manganese and phosphorous, all of which are key for maintaining healthy bones and tissues. Keeping your bones healthy will prevent osteoporosis.
– Helps Blood pressure and Cardiovascular Health: The potassium in swede can help lower blood pressure by reducing stress. It’s fibre content also helps to reduce cholesterol levels.
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A member of the cabbage family, the swede is often confused with the turnip, though they look quite different. It’s also known as yellow turnip, Swedish turnip and Russian turnip and, in America, rutabaga.
In Scotland, where it is known as neeps, swede is the traditional accompaniment to haggis on Burns night. Swede has a round shape and a purple-green skin, and the flesh is yellowy-orange, with a sweet, earthy flavour. It disintegrates fairly easily if overcooked, so always keep to cooking times.