The swede life

WITH VI­TA­MINS AND MIN­ER­ALS GALORE, SWEDE IS A VEG­ETABLE YOU’LL WANT TO ADD TO YOUR SHOP­PING LIST

Good Health Choices - - Contents -

Why you should be eat­ing this root veg

Of­ten over­looked in favour of parsnips or turnips, swedes are nonethe­less packed full of much­needed vi­ta­mins and nutri­ents.

Also known as rutaba­gas in North Amer­ica, one serv­ing of this hearty veg­etable pro­vides just over half of the rec­om­mended daily in­take of vi­ta­min C, which helps the body heal wounds and pro­tects against free rad­i­cals. They also con­tain plenty of potas­sium, which helps to lower blood pres­sure – and when com­bined with their high fi­bre con­tent (12 per cent of our daily in­take), swede helps lower choles­terol and de­creases your risk of heart at­tacks and strokes. Plus, they’re con­sid­ered a health­ier al­ter­na­tive to pota­toes, as they don’t have as many ‘empty’ car­bo­hy­drates. This nu­tri­tious veg­etable is the ul­ti­mate healthy com­fort food. Try this chilli and herb swede crush. Chilli and herb swede crush

Boil or steam 1kg of swede, peeled and coarsely chopped, un­til ten­der; drain. Coarsely crush the swede with 40g but­ter and 1/4 cup cream in a medium bowl. Stir in 1 fresh long red chilli, seeded and chopped finely, 1 tbsp finely chopped fresh flat-leaf parsely, 1 tbsp finely chopped chives and 2 tsp finely grated le­mon rind. Sea­son to taste with salt. Serves 4.

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