Mashed Rutabaga is a simple recipe that makes a great alternative to mashed potatoes. With only 4 net carbs per serving, it’s low in carbs and ideal for those following a keto diet.
This post contains affiliate links. See ourDisclosure Statementfor more information.
Rutabaga is an often overlooked low carb vegetable, especially when it comes to low carb and keto diets.
With so many people looking for an alternative to potatoesthat isn’t cauliflower, it’s surprising that rutabaga isn’t flying off grocery store shelves. Yet.
Rutabaga can be prepared in most of the same ways that potatoes can. Two easy ways to prepare it are to make Roasted Rutabaga and Mashed Rutabaga.
Why This Recipe Works
This recipe is super easy.
You basically prepare the rutabaga the same way you would prepare mashed potatoes. It even has a similar mouth feel to mashed potatoes.
It’s a naturally gluten free recipe that has only 4 net carbs per approximately a half cup serving.
You can easily adjust the seasonings to suit your own taste.
How to Make Mashed Rutabaga
Prep!
Peel and cut your rutabaga into 1/2-inch rounds, then into 1/2-inch cubes.
Fill a sauce pan about 1/2 way with cold, salted water.
You can adjust the amounts of butter, cream, salt and pepper to suit your own tastes. Be aware that making any adjustments to the recipe will alter the nutritional information provided.
For creamier mashed rutabaga, you can use a food processor.
Store leftover mashed rutabaga tightly covered in the refrigerator.Use within 3-5 days.
FAQ’s
Is rutabaga low carb? Rutabaga is much lower in carbohydrates than most root vegetables. This makes it a great option for those following low carb or keto diets.
What does rutabaga taste like? Rutabagas have a taste similar to that of carrots and cabbage. When cooked, rutabaga takes on a taste and texture similar to strongly flavored potatoes.
More Side Dish Recipes to Try
Cheesy Broccoli Cauliflower Rice is a low carb side dish that even kids love!
You might also enjoy this recipe for Fried Cabbage and Bacon or this recipe for Butternut Squash Gratin.
Cut your rutabaga into cubes and add to a pot of cold, salted water.
Place the pot on the stovetop over high heat and bring to a boil.
Boil, until the rutabaga is fork tender, about 10 minutes.
Drain the water and add the butter, heavy whipping cream, salt, and pepper to the pot with the rutabaga.
Use a potato masher to mash the rutabaga to your desired consistency.
Taste and season as preferred.
Notes
Tips and Techniques for the Best Mashed Rutabaga
You can adjust the amounts of butter, cream, salt and pepper to suit your own tastes. Be aware that making any adjustments to the recipe will alter the nutritional information provided.
For creamier mashed rutabaga, you can use a food processor.
Store leftover mashed rutabaga tightly covered in the refrigerator.Use within 3-5 days.
** Nutritional information is an estimate and may vary. A serving is approximately a 1/2 cup.
How Do You Get the Bitter Taste Out of Rutabagas? If you find that rutabagas are too bitter for you, add up to a tablespoon of sugar to accentuate the sweetness and stir to combine. This will help to counteract the bitterness.
Whipped rutabagas are a fantastic substitute for mashed potatoes not only because they're half the carbs and calories and contain four times the amount of fiber, but also because they are just as creamy as a potato when beaten. This especially makes it a great option for people on low-carb or keto diets.
A cup of boiled and mashed rutabaga provides 4.32 grams (g) of dietary fiber toward the 14 g of fiber per 1000 calories that the American government recommends people consume. Dietary fiber helps to keep the bowels healthy and can decrease the risk of: constipation. hemorrhoids.
A 1-cup serving of boiled cubed rutabaga has 51 calories and 12 grams of carbs, compared to 136 calories and 31 grams of carbs in the same amount of potatoes. For that reason, I would highly recommend introducing rutabaga to your diet if you're looking for low carb options.
Sweetness: From sugar, honey, fruits or otherwise, sweetness will counteract bitter and sour flavours. It can also be used to cut down the heat of a particularly spicy meal. Saltiness: Salt plays two very important roles in flavouring a dish. Firstly, it balances against bitterness.
Rutabagas are a hearty vegetable packed with fiber, vitamins, and antioxidants. They promote feelings of fullness, which can prevent weight gain. Furthermore, they contain powerful compounds that help fight inflammation, prevent premature aging, and are associated with a reduced risk of various cancers.
Individuals with known sensitivities to cruciferous vegetables such as cabbage or broccoli should exercise caution when consuming rutabagas. It is crucial for individuals experiencing allergic symptoms after consuming rutabaga to seek medical advice for proper diagnosis and management.
Similar to all its cruciferous cousins, rutabagas are naturally very high in fiber. Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief.
Rutabagas are more popular in regions like Scandinavia, Ireland, and the United Kingdom because they grow better in colder climates. The name “rutabaga” comes from the Swedish word rotabagge, which means “baggy root.” Rutabagas are also commonly referred to as Swedes, Neeps, or Swedish Turnips.
Like other cruciferous vegetables, rutabagas contain raffinose, a naturally occurring sugar that can cause bloating and gas. 14 If rutabagas have this effect on you, try eating them steamed (instead of raw). It also helps to add fiber-rich foods to your diet gradually so your digestive system can adapt to them.
Rutabagas are used in all sorts of cuisines, from Scandinavian to British to American. They can be eaten raw, but are usually roasted, cooked and mashed (sometimes with potatoes or other root vegetables), and used in casseroles, stews and soups.
Rutabagas Are Healthy, But You May Want to Eat In Moderation (Along With Other Root Veggies) Knowing how to eat is just as (if not more) important as knowing what to eat. It's common knowledge that whole, unprocessed foods, such as fruits and vegetables, are far more healthier than nutrient-void, processed foods.
Rutabagas are alternatives to potatoes, especially for diabetic patients who would like to avoid the carbs. Therefore this vegetable can be eaten without worrying about fluctuating sugar level in the blood.
Rutabagas will keep for months in a cool storage place. They store well in plastic bags in a refrigerator or cold cellar. Keep rutabagas away from raw meat and meat juices to prevent cross contamination. Before peeling, wash rutabagas using cool or slightly warm water and a vegetable brush.
The Fix: Balance bitter flavors by introducing something salty, sweet, or sour. For naturally bitter foods such as kale, you can soften the flavor by add a lemony vinaigrette, Parmesan cheese, and pomegranate seeds. You can also elevate kale by tossing it olive oil and salt, then roasting it in the oven until crispy.
Wash greens and roots well. Some suggest soaking the greens in a little salty water. One turnip website from the United Kingdom notes that if you boil them, add a little sugar to tame the scent and add baking soda to reduce bitterness.
Salt is your friend: Salt acts as a natural counter to bitter tastes. Adding a bit more salt or something salty like capers to bitter-tasting cabbage will dampen the bitter tastes and increase the sensation from the natural sugars.
Address: 5789 Michel Vista, West Domenic, OR 80464-9452
Phone: +97313824072371
Job: Education Orchestrator
Hobby: Lockpicking, Crocheting, Baton twirling, Video gaming, Jogging, Whittling, Model building
Introduction: My name is Rob Wisoky, I am a smiling, helpful, encouraging, zealous, energetic, faithful, fantastic person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.