Oven Baked Black Salsify
Oven Baked Black Salsify - Fine winter root vegetable with aromatic pesto
Healthy, because
Even smarter
Nutritional values
What is Black Salsify? Black salsify is a root vegetable. One single seed produces a long (often longer than a foot), thin root with green pointed leaves. These giant pencils are members of the dandelion family. It has a delicate taste, ever so slightly sweet, some say slightly reminiscent of oysters. Many liken it to an artichoke in flavor.
Remarkable is the content of inulin in black salsify. This soluble fiber is considered the purest balm for fat metabolism and intestinal flora. It can also regulate blood sugar levels. Walnuts cover part of the need for polyunsaturated fatty acids. These help protect the heart, keep blood vessels elastic and reduce inflammation in the whole organism.
Instead of oven-baked salsify, you can also prepare oven-baked asparagus in the same way during the spring asparagus season.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 46.7 g | (156 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 20.7 mg | (173 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 913 mg | (23 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 9.1 mg | (61 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 0.1 mg | |||
| Cholesterol | 182 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 organic lemon (peel and juice)
- 36 ozs black Salsify
- 6 Tbsps olive oil
- salt
- peppers
- 4 Tbsps walnut kernels
- ½ bunch parsley
- ½ handful thyme
- 1 garlic clove
Kitchen utensils
Preparation steps
Put 3 tablespoons of lemon juice in a bowl of cold water. Clean salsify with gloves, wash, peel and cut in half lengthwise. Place in the lemon water until all are prepared. Drain well and place 1/4 of each stem on 1 piece of baking or parchment paper. Pour 1 tsp oil over each, season with salt and pepper, form into 4 parcels, and seal ends with kitchen twine. Bake the parcels on the rack in a preheated oven at 200 °C / 400 °F for approx. 25 minutes.
Meanwhile, toast walnuts in a hot frying pan without fat over medium heat for 3 minutes. Wash herbs, shake dry and pluck off leaves. Peel garlic and puree with herbs, nuts, lemon zest, remaining lemon juice and remaining oil until slightly chunky. Season pesto with salt and pepper to taste. Open packet to serve and serve salsify from oven with pesto.
