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What is a Rutabaga?
Lately, I’ve been exploring the use of rutabagas in place of potatoes to keep my blood sugar in check. A rutabaga is believed to be a cross between a turnip and cabbage and have also been known as "swedes." They grow well in drier and/or colder climates, and are high in vitamin C, magnesium, and several B vitamins. They can work well as a substitute for potatoes, which are high on the glycemic index. Foods higher on the glycemic index raise your blood sugar and can increase inflammation leading to other health problems so if you are wanting to lose weight, lower your blood sugar, or reduce inflammation, aim for foods that are less likely to raise your blood sugar or would be lower on the glycemic index.
For more information, check out Paleo Spirit’s explanation on the glycemic index and how rutabagas fall on it.
Ingredients:
1-2 rutabaga (about1-2 pounds)
1 to 1 ½ tablespoon all-purpose seasoning mix (enough to coat the fries)
2-4 tablespoons butter or coconut oil, melted (enough to coat the fries)
Directions:
Peel and slice the rutabaga into sticks, like fries.
I’ve peeled rutabagas two ways. If you leave it whole, trim the ends and peel the rutabaga in the round. Peeling it vertically would be a bit awkward. I’ve also cut the rutabaga in half after trimming the ends of it, then peel it. Whatever gets the job done is fine by me.
Steam them either in the microwave or on the stove until they are fork/knife tender. In the microwave, mine took about 7 minutes. My steamer wasn’t very big so I steamed them in batches until they were knife tender. Drain the rutabaga sticks.
Melt about 2 tablespoons of butter or coconut oil in a large bowl. Add the drained, steamed rutabaga sticks to the melted fat.
If you are lazy like me, add the butter/ coconut oil to the bottom of the bowl and dump the steamed rutabaga on top. By the time each batch is done or if you wait a few minutes, the fat will be melted. (If only that would work with my hips...)
Sprinkle with all-purpose seasoning mix and carefully toss until evenly coated.
Line two rimmed cookie sheets with cookie cooling racks. Place the rutabaga fries on the racks. Place one tray on the top rack of the oven and the other on the middle rack of the oven. Halfway through, switch the cookie sheets and rotate them front to back. Bake in a 375-400 degree oven for 30-40 minutes until nicely brown and crispy on the outside.
Make some of my Yumtastic No-Sugar Barbecue Sauce for dipping.
Even the resident vegetarian agrees, "That's Yumtastic!"
Note: the reason you steam them first is so that they are almost cooked through when you put them in the oven to crisp up. This method makes them a bit crispy on the outside but still soft on the inside.
References:
https://www.hort.purdue.edu/newcrop/afcm/rutabaga.html
http://en.wikipedia.org/wiki/Rutabaga
