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Baked Rosemary Parsnips

October 9, 2021 / Lindsay Christensen, MS, CNS, LDN

In my opinion, root vegetables are majorly underappreciated! Save for Thanksgiving, few Americans enjoy root vegetables as much as they should, or at least that’s what I’ve observed amongst my client population. However, root vegetables have many redeeming qualities! For one, they are an excellent source of carbohydrate, yet are unlikely to trigger significant blood sugar fluctuations due to their high fiber content. Many root veggies are also good sources of potassium, folate, B vitamins, manganese, and antioxidants. One of my favorite root veggies is the humble parsnip.

Parsnip is a root vegetable in the Apiaceae family, the same family to which carrots belong. Parsnips resemble carrots but taste quite different, with an earthy, nutty, slightly sweet flavor that is beautifully accentuated by baking or roasting. This simple baked parsnip recipe has only a few steps, but yields a wonderful, nutrient-dense carbohydrate option that holds up well to meal prep, meaning you can cook a large batch and have enough parsnips to last for several days.

Ingredients:

  • 6 medium parsnips

  • 1 tbsp olive oil

  • 2 tsp of minced fresh rosemary

  • 1 pinch of unrefined sea salt

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.

  2. Wash and dry the parsnips. Once dried, peel the parsnips lengthwise. Chop the peeled parsnips into pieces approximately one inch in diameter.

  3. Toss the parsnips on a Pyrex glass or stainless steel baking tray lined with parchment paper. Drizzle the olive oil on top. Add the minced rosemary and sea salt. Take a fork and toss the parsnips in the olive oil/rosemary/sea salt mixture until they are thoroughly coated.

  4. Bake the parsnips for 40-45 minutes. You can turn up the heat to 415 degrees Fahrenheit for the last 5-10 minutes to nicely brown the edges of the parsnips.

  5. Once you can pierce the parsnips with a fork and they feel soft all the way through and are browned on the edges, remove them from the oven.

  6. Allow parsnips to cool before serving.

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