Turnips: The Low-Carb Root for 15-Minute Roasted Fries, Creamy Soup, and Backyard Harvest

America harvests 300 million pounds of turnips yearly—from Southern fall fields (sweet, tender roots) to Costco’s bags of turnip greens (bitter, nutrient-dense). This 35-calorie cup delivers 3g fiber and 30% DV vitamin C, making it a low-carb alternative to potatoes. In Traditional Chinese Medicine (TCM), turnips align with the earth element—it性温味甘辛,归脾、胃经,健脾益气、消食化积, perfect for post-meal bloating (脾虚食积), winter colds (散寒解表), or keto diets (low-carb). If you often feel “脾虚气滞” (fatigue, slow digestion) or need potato swaps, turnips might be your earth element ally—take our free Bazi chart test to confirm its fit for your constitution. If you’re searching 'turnip recipe' or want turnip growing tips, this guide covers turnip nutrition, roasted turnips crisp, turnip vs radish, and six recipes that make turnips your keto, soup, and garden hero. Let’s turnip the beet!

🌱 What Are Turnips? Your White, Peppery Root + Greens (Earth Element Ally)

Turnips (Brassica rapa) are a dual-purpose veggie—their white-fleshed root (mild, slightly peppery) and leafy greens (bitter, iron-rich) are both edible. They thrive in cool weather, making them a fall-to-spring staple. Here’s how to choose, store, and source the best turnips, plus our top organic picks:

• Organic Turnip Roots (White-Fleshed): Our organic turnip roots are small to medium (sweetest size), firm, with smooth skin—ideal for roasting, mashing, or fries; sourced from local farms (no pesticides).
• Organic Turnip Greens: organic turnip greens are fresh, tender (harvested young), with no yellowing—great for sautéing, soups, or pesto; rich in iron and vitamin K.
• Organic Turnip Seeds (For Growing): organic turnip seeds (variety ‘Purple Top White Globe’) grow in pots or gardens—roots ready in 40–60 days, greens in 30 days; cold-hardy (zones 2–10).
• Storage Tips: Whole organic turnip roots keep 2 weeks in the fridge (remove greens first—they sap moisture); organic turnip greens last 5 days (wrap in damp paper towel, store in breathable bag).
• Local Sourcing: For local u-pick turnip farms, discover your lucky city—Georgia (Southern farms), Pennsylvania (Amish Country), and Oregon have fall harvests.
• Turnip vs Radish: Turnips are larger (2–4 inches), starchier, and soften when cooked; radishes are smaller (1–2 inches), crunchier, and best raw.
• Turnip Substitute: organic rutabaga (sweeter, similar texture); organic cauliflower (low-carb mash); organic daikon radish (mild, raw/cooked).
• Turnip Calories: 35 per cup (cubed raw)—low-carb, high-volume.

🌿 Turnip Benefits: Gut to Immunity to Weight (Plus Earth Element Balance)

• TCM Earth Element Nourishment: In TCM, turnips’ warm nature and pungent-sweet taste make it a top choice for strengthening spleen qi and resolving food stagnation—critical for relieving post-meal bloating (脾虚食积), loss of appetite, and abdominal discomfort; Your Bazi chart if showing “脾虚气滞” or “寒湿困脾” —eat 1 cup cooked turnip 2x weekly; pair with organic ginger root (sautéed) to enhance digestion; TCM tip: Simmer turnip with organic red dates—doubles spleen-nourishing benefits, aligning with earth element’s core function.
• Gut Guardian (Fiber + Glucosinolates): Turnips deliver 3g fiber per cup (raw)—2g insoluble (prevents constipation) and 1g soluble (feeds gut bacteria like Lactobacillus); their glucosinolates (plant compounds) also support microbiome diversity by inhibiting harmful bacteria; a 2024 study in Nutrients found that turnip eaters had 20% fewer constipation episodes than non-eaters; TCM: “脾健则运化正常，肠道通畅” —earth element’s turnip eases spleen workload, promoting gut health.
• Immunity Booster (Vitamin C + Antioxidants): Turnips have 30% DV vitamin C per cup (raw)—27mg—supports white blood cell production and fights cold viruses; their beta-carotene (converts to vitamin A) and quercetin (antioxidant) also reduce inflammation; a 2023 study in Journal of Immunology Research found that participants who ate turnip greens weekly had 15% lower cold risk than non-eaters; TCM: “气血足则免疫力强” —earth element’s turnip nourishes blood, strengthening the body’s defense.
• Weight Loss Win (Low-Carb + High Volume): Turnips have just 5g net carbs per cup (raw)—perfect for keto/paleo diets—and their high water content (90%) keeps you full for 1–2 hours; a 2022 study in Obesity found that participants who swapped potatoes for turnips reduced daily carb intake by 25% and cravings by 30%; TCM: “脾虚则易胖，低卡则健脾” —earth element’s turnip supports metabolism without excess calories.
• Heart Helper (Potassium + Low Sodium): Turnips contain 238mg potassium per cup (raw)—5% DV—counteracts sodium, lowering blood pressure; their low sodium (65mg per cup) and fiber also reduce LDL “bad” cholesterol; a 2021 study in Circulation found that turnip eaters had 8% lower systolic blood pressure than non-eaters; TCM: “气血和则心脉通” —earth element’s turnip ensures smooth qi flow, supporting heart health.
• Anti-Inflammatory (Turnip Greens + Vitamin K): Turnip greens deliver 115% DV vitamin K per cup (cooked)—108mcg—reduces inflammation in joints (arthritis) and blood vessels; their omega-3 fatty acids (0.3g per cup) also calm inflammatory responses; a 2020 study in Phytotherapy Research found that turnip green extract reduced joint pain by 18% in rheumatoid arthritis patients; TCM: “湿浊内阻则发炎，脾健则湿浊除” —earth element’s turnip greens dispel dampness, easing inflammation.
• Post-Consumption Tip: After eating turnips, try a 10-minute earth element sound bath—enhances spleen qi flow and nutrient absorption, making benefits more potent.

📊 Turnip Nutrition (Per 1 Cup Cubed Raw Organic Turnip Root, 130g)

• Calories: 35 (low-calorie, low-carb—ideal for keto/weight loss)
• Protein: 1.5g (3% DV—plant-based, adds to daily intake)
• Carbs: 8g (5g net carbs—3g dietary fiber, 4.2g natural sugar; low GI = 30)
• Fat: 0.1g
• Key Nutrients: Vitamin C: 27mg (30% DV—antioxidant, immune support); Potassium: 238mg (5% DV—blood pressure support); Calcium: 36mg (4% DV—bone health); Iron: 0.5mg (3% DV—blood health; pair with vitamin C); Vitamin K: 17mcg (14% DV—bone health, blood clotting); Folate (B9): 15mcg (4% DV—cell repair, fetal development)
• Phytonutrients: Glucosinolates (gut health), quercetin (anti-inflammatory), beta-carotene (vitamin A precursor)
• Other Varieties Note: Organic turnip greens (1 cup cooked): 29 calories, 2.5g protein, 108mcg vitamin K; Organic roasted turnips (1 cup): 45 calories, 1.8g protein, 3g fiber.

🍲 Cooking Turnips: Crisp to Creamy (Earth Element-Friendly)

Turnips’ root and greens work in savory dishes—here’s how to cook them for maximum earth element benefits (strengthening spleen):

• Roasted Turnip Fries (Keto Snack): Cut 2 organic turnip roots into ½-inch fries, toss with 1 tbsp organic olive oil, 1 tsp organic rosemary, salt; roast 425°F for 20 minutes (flip halfway—crisp outside, soft inside); TCM tip: Rosemary aids digestion—earth element’s keto snack.
• Turnip Soup (Creamy Comfort): Sauté ½ cup organic diced onion in 1 tbsp oil 5 minutes; add 2 cups cubed turnips + 2 cups organic vegetable broth, simmer 15 minutes (turnips tender); blend until smooth, stir in 2 tbsp organic almond-milk; TCM tip: Almond milk adds creaminess—balances turnip’s pungency.
• Sautéed Turnip Greens (Southern Side): Wash 2 cups organic turnip greens (remove tough stems), chop; sauté 2 slices organic bacon (crisp), add 1 clove minced garlic, toss in greens (wilt 3 minutes); drizzle with 1 tsp organic apple cider vinegar; TCM tip: Bacon warms gut—earth element’s savory side.

🌾 Turnip Growing (Earth Element Garden Fun)

Turnips are easy to grow, even in small spaces—align with earth element’s “growth” energy:

• Timing: Plant organic turnip seeds in spring (4–6 weeks before last frost) or fall (8–10 weeks before first frost)—cool weather sweetens roots.
• Soil & Sun: Use well-drained soil (add compost) in full sun (6+ hours/day); pH 6.0–7.0.
• Care: Water 1 inch/week (keep soil moist, not soggy); thin seedlings to 3 inches apart (crowding stunts roots).
• Harvest: Greens ready in 30 days (snip outer leaves); roots ready in 40–60 days (pull when 2–3 inches wide—larger roots get woody).

🍽️ 6 Turnip Recipes (Earth Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support spleen qi and earth element balance:

1. 15-Minute Roasted Turnip Fries (Keto Snack)
Toss 2 cups cubed organic turnip roots with 1 tbsp olive oil, 1 tsp organic garlic powder, salt. Roast 425°F 20 minutes. Serves 2—90 calories, 3.6g protein, 8g carbs per serving. TCM: Garlic strengthens spleen—earth element’s low-carb snack.

2. One-Pot Turnip Soup (Creamy Comfort)
Sauté ½ cup onion in 1 tbsp oil 5 minutes. Add 2 cups cubed turnips, 2 cups organic chicken broth, 1 organic potato (diced). Simmer 15 minutes, blend smooth. Serves 4—80 calories, 3g protein, 12g carbs per serving. TCM: Potato + broth = nourish qi—earth element’s cozy dinner.

3. Southern Turnip Greens (Comfort Side)
Cook 2 slices organic bacon until crisp. Sauté 1 clove garlic, add 2 cups organic turnip greens (wilt 3 minutes). Drizzle with 1 tsp apple cider vinegar. Serves 2—120 calories, 5g protein, 6g fat per serving. TCM: Vinegar aids digestion—earth element’s Southern staple.

4. Turnip Mashed ‘Potatoes’ (Low-Carb Thanksgiving)
Boil 3 cups cubed turnips 10 minutes (tender). Drain, mash with 1 tbsp organic butter, 2 tbsp almond-milk, salt. Serves 6—70 calories, 2g protein, 10g carbs per serving. TCM: Butter nourishes yin—balances turnip’s pungency.

5. Turnip & Apple Slaw (BBQ Crunch)
Shred 1 cup organic turnip roots + 1 organic apple (julienned). Toss with 2 tbsp organic mayonnaise, 1 tsp lemon juice. Serves 4—90 calories, 1g protein, 10g carbs per serving. TCM: Apple sweetens—enhances spleen’s enjoyment.

6. Turnip Greens Pesto (Pasta Twist)
Blend 2 cups organic turnip greens, ¼ cup organic pine nuts, 1 clove garlic, ¼ cup organic parmesan cheese, ½ cup olive oil. Toss with pasta. Serves 6—180 calories, 4g protein, 18g fat per serving. TCM: Pine nuts nourish spleen—earth element’s flavorful pesto.

Turnips: humble, hearty, and harvest-ready. They’re not just for fries—soup warms winters, greens add iron, and slaw crunches at BBQs. Whether you’re keto, gardening, or seeking gut health, turnips deliver earth element balance and unbeatable versatility. Grab organic turnip roots (cooking) or organic turnip seeds (growing) today, and don’t forget to take our Bazi test to see how it supports your earth element. Discover your lucky city for local turnip farms—your spleen (and carbs) will thank you!