CategoriesAIP Compliant Recipes

Turnips: A Nutrient-Rich Root for AIP and Paleo Diets


Turnips are often overlooked in favor of more popular root vegetables, but they deserve a place on our plates, especially if we’re following AIP (Autoimmune Protocol) or Paleo diets. These humble roots are incredibly versatile and can be prepared in numerous delicious ways. Whether mashed, roasted, or used in soups and stews, turnips are both tasty and nutritious.

Turnips are perfect for the AIP and Paleo diets because they are packed with vitamins and minerals while being low in calories. They offer a fantastic alternative to more starchy vegetables like potatoes. By adding turnips to our diet, we can diversify our meals and provide our bodies with essential nutrients that support overall health.

Let’s explore why turnips are a great addition to our diets, learn about their health benefits, discover delicious ways to cook them, and get some handy tips for buying and storing turnips. With these insights, we’ll see how turnips can become a staple in our kitchens, making every meal more nutritious and enjoyable.

Why Turnips Are a Great Addition to the AIP and Paleo Diets

Turnips are an excellent addition to both AIP and Paleo diets because they are nutrient-dense and fit well within the guidelines of these eating plans. Turnips are a low-calorie vegetable packed with essential nutrients, making them a suitable choice for anyone looking to maintain or improve their health. These root vegetables contain vitamins such as C, K, and several B vitamins, along with minerals like calcium, potassium, and magnesium. This nutrient profile supports overall well-being and aligns with the AIP and Paleo focus on nutrient-rich foods.

Another reason turnips are a fantastic fit is their versatility. Since AIP and Paleo diets often limit or exclude grains and starchy vegetables, turnips provide a great alternative. They can be used in various dishes to add variety and keep meals interesting. Whether we mash them as a potato substitute, roast them for a crunchy side, or add them to soups and stews, turnips offer endless possibilities. Their mild flavor allows them to blend seamlessly into many recipes, making it easy to include them in our diet regularly.

Top 5 Health Benefits of Eating Turnips

Eating turnips can offer numerous health benefits, making them a valuable addition to our diet. Here are the top five health benefits of including turnips in our meals:

1. Supports Digestive Health: Turnips are high in fiber, which helps keep our digestive system healthy. Fiber aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiome. This makes turnips an excellent food for maintaining good digestive health.

2. Boosts Immunity: Turnips are rich in vitamin C, a powerful antioxidant that strengthens the immune system. Vitamin C helps protect our bodies from infections and illnesses by supporting the production of white blood cells, which are essential for fighting off pathogens.

3. Promotes Heart Health: Turnips contain compounds that can help reduce blood pressure and lower cholesterol levels, both of which are important for heart health. The fiber in turnips also helps to manage cholesterol levels by binding with cholesterol in the digestive system and removing it from the body.

4. Supports Bone Health: The calcium and potassium in turnips play a crucial role in maintaining strong and healthy bones. Calcium is necessary for bone formation and strength, while potassium helps prevent bone loss by neutralizing acids that can weaken bones.

5. Anti-Inflammatory Properties: Turnips contain antioxidants and compounds with anti-inflammatory properties. These substances can help reduce inflammation in the body, which is particularly beneficial for individuals with autoimmune conditions or those following the AIP diet.

Including turnips in our diet provides these health benefits and more, making them a smart and nutritious choice for our overall wellness.

Delicious Ways to Cook Turnips: Mashed, Roasted, and More

Turnips are incredibly versatile and can be cooked in many delightful ways. One of the simplest methods is to mash them. Start by peeling and chopping the turnips into cubes, then boil them until they are soft. Drain the water and mash the turnips with olive oil or ghee, adding salt and a bit of pepper. Mashed turnips make a great side dish and can easily replace mashed potatoes.

Another tasty way to prepare turnips is by roasting them. Cut the turnips into wedges or cubes and toss them with olive oil, salt, and your favorite herbs like rosemary or thyme. Spread them out on a baking sheet and roast at 400°F (200°C) until they are golden and crispy. Roasted turnips develop a caramelized flavor that pairs well with a variety of meats and vegetables.

For soups and stews, turnips add a wonderful depth of flavor. Simply chop them into chunks and add them to your favorite soup or stew recipe. They absorb flavors well, making them a perfect addition to hearty, comforting dishes. These methods highlight the turnip’s versatility, turning this often-overlooked vegetable into delicious, nutritious meals.

Tips for Buying and Storing Turnips

When buying turnips, look for ones that are firm and heavy for their size. Their skin should be smooth, without bruises or blemishes. Smaller turnips tend to be sweeter and less woody than larger ones, so opting for medium to small-sized turnips usually guarantees better flavor and texture.

Storing turnips properly ensures they stay fresh longer. Keep turnips in a cool, dry place or in the refrigerator. If you choose to refrigerate them, place them in the crisper drawer, ideally in a perforated plastic bag, to allow for airflow. They can last for up to two weeks when stored this way.

If you have turnip greens attached, remove them before storage to prevent them from drawing moisture away from the root. The greens can be stored separately in a damp cloth or plastic bag and used like any leafy green vegetable. Proper storage keeps turnips fresh and ready for use, ensuring you always have a nutritious ingredient on hand.


Turnips are a fantastic addition to the AIP and Paleo diets due to their nutritional benefits and versatility in cooking. They offer essential vitamins and minerals, support digestive health, and bring a unique flavor to many dishes. From mashing and roasting to adding them in soups and stews, turnips can make any meal more interesting and wholesome.

At Paleo Tiger, we understand the importance of nutritious and delicious foods in maintaining a healthy lifestyle. Including turnips in your diet can be a great way to diversify your meals while sticking to AIP and Paleo principles. Explore more ways to enhance your diet with our tiger nut butter and discover tasty recipes at Paleo Tiger. Let’s take a step together towards better health and culinary enjoyment with the humble turnip!

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