The top benefits, nutritional values, Uses and storage of Swede

The top benefits, nutritional values, Uses and storage of Swede

Swede belongs to the member of the cabbage family. Swede is also known as the Rutabaga, Swedish turnip, Russian turnip, neeps, and yellow turnip. The flesh of the Swede has a sweet, earthy flavor with a yellow-orange color and a versatile texture. Swede has two colors. The top half of the swede has purple and the bottom half has cream color.

The health benefits of swede are

Help prevent and fight cancer

Swede fights free radicals, promotes healthy cells, reduce the growth of cancerous cell and tumors. Thus, reduces the chance of cancer as it contains vitamin C, carotene and sulfur-containing antioxidant glucosinolate which plays a part in fighting cancer cell.
Help with diabetes and weight loss.

Swede is high in fiber and has a low amount of carbohydrates resulting in low calories which helps in increasing metabolism, controlling diabetes and assist in a weight loss of the body.

Help improve digestive health

Swede contains fiber which promotes digestive health, gut health and prevents constipation.

Help improve the immune system

Swede contains vitamin C which increases the production of White Blood Cells and improves the immune system of the body.

Help with preventing premature aging

The vitamin C found in Swede prevents premature aging symptoms, improves eyesight. It also helps in fighting free radicals and heals the wounds faster.

Help build strong bones

Swede contains magnesium, calcium, zinc, phosphorus, and manganese which reduces the risk of osteoporosis and maintains bone health.

Help blood pressure and cardiovascular health

Swede contains potassium and fiber which helps in reducing stress, lowering high blood pressure and reducing bad cholesterol levels of the body. It also helps in maintaining the cardiovascular health of the body.

Swede can be eaten at any time of day. Nutmeg, parsley, coriander, and black pepper go well with Swedes.


Nutritional Profile

The organic process price of swede is nice as this sleek tasting, delicate and sweet seasoned vegetable provides a fashionable supply of fiber, Ca and K. It’s conjointly terribly low in calories and can give a better organic process price if it isn’t overcooked.

How to buy and store swede

Buy swede which has unblemished skin and has sweet and tender texture. Prefer to buy small sized swedes as they have a sweeter flavor and tender texture.

Swedes can be stored for about a week in a brown or perforated paper bag in the refrigerator.

Ways to use swede

Swedes will be devoured raw if recent and young. Older Swedes will be poached, mashed, stir-fried, roasted, pureed, steamed, baked, glazed or preserved. They absorb flavours well therefore increase soups, stews or braises.

Season In Which Swede Is Available

Swede is available all year round. But they are mostly available in winter.

How to make Indian Tikki Recipe

INGREDIENTS 500 gram Swede250 grams Celeriac60 grams Coconut Flour or Almond Flour (1/2 cup)60 grams Chickpea Flour or Arrowroot flour (1/2 cup)1 Tbsp Salt1 Tbsp Flax seed powder optional1 tsp red chili powder optional1/2 tsp turmeric powder1 Tbsp Coconut Butter For the Pea Stuffing (Optional) 1/2 cup Frozen peas2 sprigs Coriander leaves1 clove garlicsalt to taste  


  1. Using a knife peel the celeriac and swede and chop to equal sized big chunks. They are quite hard to use a good knife and expect a workout for your wrists! Add to a saucepan with a tablespoon of water, cover and cook at medium heat for 20-30 minutes. Keep stirring every few minutes. It is ready when it easily breaks away when piercing with a knife.
  2. Drain the water from the steamed root vegetables and place in a food processor. Whizz it a few times so that it breaks down to mash. Add the coconut flour and chickpea, flax seed powder, salt and spices and continue whizzing in the food processor till well combined and looks like a dough. Leave it to rest for 15 minutes or so as the coconut flour and flax seed powder will absorb the excess moisture and help it bind together.
  3. While it soaks get a pan or tawa on medium heat. Start preparing the pea stuffing.
  4. Defrost and drain the peas and roughly make a paste in a blender with the coriander leaves, garlic, and salt. Make it as dry as possible and do not use any water. Keep aside.

Making the Tikkis

  1. Check the mixture. If it is still too moist add more chickpea and coconut flour. It must have almost a dough like consistency making it easy to form a cutlet.
  2. Take a good handful of swede and celeriac mixture. Make a well in the center and add a teaspoon of the pea mixture. Bring the edges together and pat over with the celeriac mixture. Make sure the stuffing does not sure or ooze out. Press into thick, oval patties or tikkis
  3. Add a teaspoon of coconut butter or ghee to the pan and make sure the entire pan is covered with a little grease. Add the tikkis to the pan but do not overcrowd your pan. Press it down on the pan. Let it cook for five minutes before flipping it over and cooking on the other side. Flip it again if you want your tikkis to be crispy. It should become a caramelized dark brown.
  4. Serve hot with my kale mint chutney or relish of your choice!

How to make Swede Poriyal (South Indian Bhaji-Dry Curry)


  • 1 Swede peeled and cubed
  • 1 small piece of ginger, peeled and chopped/shredded
  • Grated coconut — 1/2 cup (0.47 l) (fresh or frozen)
  • 1 tbsp. Oil
  • 1 dry red chili
  • 1/2 tsp. Black mustard seeds.
  • 6-8 fresh curry leaves (not bay leaves)
  • A pinch of asafoetida or hing resin
  • 1/4-1/2 tsp. Turmeric powder.
  • Salt to taste
  • A pinch of chili powder, adjust to taste
  • Juice of 1/4-1/2 lemon
  • Optional
  • 1 tbsp. Full fresh grated coconut.
  • You can also add 1/2 tsp. Each of chana and urad DAL to the Tarka, along with mustard seeds.


  1. Heat oil in a pan and add mustard seeds, asafoetida (chana and Urad dal if used).
  2. When the seeds crackle, turn the heat down and add ginger, curry leaves and a broken up red chili. Stir until dals are turning to a deeper color.
  3. Add Swede, turmeric powder, salt, and grated coconut   using.
  4. Stir for a minute, turn heat to low, cover and cook until almost soft, stirring from time to time. It should cook in its own steam, but you can sprinkle some water if it begins to catch.
  5. Add lemon juice to taste and stir-fry on hot until all liquid has absorbed and the vegetable looks a bit shiny.
  6. Serve hot as part of a south Indian meal or Plain Parathas.

Safety profile

If you are allergic to conciferous vegetables then consult your doctor before adding swede in your diet. Otherwise, there is no side effect of using swede.

Fun facts about swede

  •  Rutabagas are believed to have originated as an accidental cross between a turnip and a cabbage, probably in Europe in the 1600s. Both these crops belong to the mustard family, and grow best in cool weather. They look somewhat similar but are not the same. For one thing, turnips have been around since ancient times, while rutabagas have not. Another difference is that rutabagas are bigger than turnips, and they have a rougher texture. Their roots are tougher and starchier than turnips. Most turnips have white flesh and most rutabagas have yellow flesh. After cooking, turnips stay whitish, but rutabagas change to yellowish‐orange. Finally, rutabagas are sweeter than turnips and less bitter. Because Rutabagas thrive best in colder climates, they became popular in Scandinavia, especially in Sweden.
  • In Europe, rutabagas are still called Swedes.
  • In America, rutabagas were first cultivated in the northern parts of the country in the early 1800s by European immigrants. Canada and the northern Plains states produce most of our rutabagas today. The public has largely ignored this vegetable; our annual consumption in the U.S. is less than one pound per person.
  • Rutabagas can be a nutritious food for both people and livestock, though different varieties are grown for the table than for the barn.
  •  Rutabagas can be steamed, boiled, baked, roasted, etc. They can be added to soups or chopped up and served fresh in a tossed salad. They can be served mashed with an equal amount of potatoes.
  • One serving of rutabaga provides 30% of the adult daily requirement of Vitamin A, and 35% of the recommended Vitamin C. It also has trace minerals like potassium and magnesium and it’s low in calories but high in fiber. Rutabagas are easy to grow if you have well‐drained soil with a neutral pH.
  • They need 90 to 100 days to mature, so they should be sown in early spring. They need regular watering of one inch each week, or they will get tough. The mature roots can be left in the ground through light frosts, and that often makes them sweeter.
  • The most famous rutabaga was developed right here in Wind ham County Vermont but alas, it is known as a turnip. Yup, the Gilfeather Turnip was first propagated in Wardsboro in the early 1900s by farmer John Gilfeather. It is renowned for its delicate flavor but it sure looks like rutabaga than a turnip‐‐at least to people that can tell the difference.

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