This week we are going to talk about a vegetable that is too often forgotten.
Salsify or scorsonera are root vegetables, just like carrots and are harvested from October to January.
The real salsify, with yellow skin, have practically disappeared from the stalls and we consume scorsonères, with black skin. More tasty, they are less fibrous, especially if you take care to choose the youngest and thinnest.
Their nutritional properties
The scorsonere provides only 30 kcal per 100 g. Which is weak.
It contains an interesting amount of B vitamins, important for the neuromuscular system and vitamin E, an antioxidant vitamin.
Salsify helps to cover calcium and magnesium needs, but especially potassium, which gives it diuretic properties.
It also provides a significant amount of manganese which is involved in the respiratory system and the brain.
Finally, with 4g per 100g of fiber, it acts by activating intestinal transit.
Salsify Flan with Turkey Ham or Yarden Deli 2% Fat Recipe
Ingredients for 1 person:
270 g net drained canned salsify
75 ml of skimmed milk or soy milk
65 g turkey or chicken ham or Yarden deli meats
1 pinch of grated nutmeg
- Drain and rinse the salsify. Brown them for a few minutes in a non-stick frying pan without fat.
Cut the ham into thin strips.
Divide the salsify and ham in a gratin dish.
Preheat the oven to 180 ° C (th.6).
Beat the egg with the milk and nutmeg and adjust the seasoning. Spread over the salsify.
Bake for 30 minutes.
Easy and light recipe and… Bon Appétit :)
Do not forget any more this ideal vegetable to fight against water retention, but also against constipation.