Have you heard of salsify? We are going to teach you the properties of this tuber and how to cook it to accompany your meals.
The salsify, scientific name Tragopogon porrifolius, is a tubercle It is obtained between the months of March and May, especially in the Mediterranean area. It can be white or black in color, and has a conical shape that can measure between 15 and 31 centimeters long by 2 or 3 centimeters wide.
It is a vegetable with an appearance similar to turnip or cassava, which is used in the preparation of stews, purees and soups. And although it is not as popular as other roots, it is valued for its health benefits, especially when included in the context of a balanced and varied diet. Do you want to know more about it? Keep reading!
Salsify nutritional properties
From the point of view of nutritional value, it is necessary to highlight the low energy contribution of salsify, with only 82 calories per 100 grams of product.
A post via FoodPrint details that the root has decent amounts of fiber, vitamin C, vitamin B-6, folic acid, potassium, manganese, calcium and iron.
Besides, It is estimated that it provides 18.6 grams of carbohydrates -most of the complex type- plus 3 grams of fiber and 3 grams of protein.
Possible benefits of salsify
One of the main health benefits of salsify is that it works as a prebiotic food. In this way, and as explained by a study shared in Archives of Public Health, helps to improve the composition of the intestinal microbiota and, incidentally, to prevent obesity. Of course, there are other benefits. Let’s see.
The consumption of salsify must be within the framework of a varied and balanced diet.
Improves intestinal transit
Due to its fiber content, salsify is associated with benefits for intestinal transit. In particular, This substance helps in the prevention and relief of constipation. Its function is to increase the volume of the fecal bolus to generate more intense peristaltic movements, which facilitates subsequent transit.
Fiber is also linked to a lower risk of chronic intestinal diseases, such as colon cancer. It is recommended to cover your daily requirements to have optimal digestive health.
Helps strengthen defenses
Salsify contains vitamin C, a key nutrient when it comes to improving the functioning of the body’s defenses. A study in the magazine Frontiers in Immunology comments that this micronutrient is key to reducing the incidence of viral respiratory diseases.
Meanwhile, The American Journal of Clinical Nutrition highlights that salsify, being a prebiotic food, helps to regulate the composition of the intestinal microbiota and, therefore, to improve the response of the immune system.
lowers blood pressure
An investigation shared through International Journal of Molecular Sciences comments that prebiotic plants have antihypertensive potential. Hence, salsify is considered a supplement to lower blood pressure levels.
One of the possible mechanisms by which it achieves this effect is because it helps to lower blood lipids. However, another hypothesis suggests that it is due to its ability to attenuate insulin resistance and improve mineral absorption in the intestine.
Larger studies are needed, but consuming roots such as salsify is healthy and seems to positively impact cardiovascular health.
How is salsify used in cooking?
Salsify is a tuber that is usually used in the preparation of stews, soups or salads. It has a slightly bitter taste and a thick skin. It is always necessary to cook it in advance, otherwise it could be indigestible.
By subjecting it to a cooking process, the fibers inside it soften, which allows better absorption of the product’s nutrients.
roasted salsify
To finish we are going to teach you how to prepare a recipe with salsify. It is a simple dish to prepare, but with a high nutritional density.
Ingredients
- 1/2 kilo of salsify roots.
- Pepper to taste.
- 2 tablespoons of ghee (20 grams).
- A pinch of salt.
- Dried dill.
Step by Step
- The first thing to do is wash the salsify well. To do this, the root is rinsed under the tap, removing dirt well. It is peeled with a suitable utensil and washed again. Immediately afterwards, it is cut into small pieces lengthwise.
- At the same time, it is necessary to melt the ghee in a pan over medium heat. Add salt and pepper when the butter is liquid, and add the pieces of salsify.
- Cook everything until the root is browned, turning every so often to ensure thorough cooking on all sides.
- Once a toasty color is achieved, remove to a plate and sprinkle dill on top before consuming.
Salsify can be eaten as a starter or can be served to accompany any meat or fish.
Salsify, a healthy tuber
Salsify is a food that stands out for its concentration of micronutrients, complex carbohydrates and fiber. It is easy to cook and It is used as an accompaniment to other foods, such as meat and fish.
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