My Healthy Glazed Parsnips are a family favorite. This decadent side dish features crisp parsnips topped with sweet maple syrup. Cooking this root vegetable brings out all the sweetness, making this recipe a perfect addition to any meal.
This side dish originally came from our family friend Gene. It was a memorable part of holiday meals, so I made a few swaps to create a healthier version. I know you’ll love it as much as I do!
Table of Contents:
Benefits of Eating Organic Parsnips
If you’ve never had roasted parsnips before, you’re in for a treat! This delicious root vegetable is full of health benefits and should be included in more diets. I encourage you to find creative ways to incorporate this veggie into your menu plans. Many people use it as a replacement for potatoes and enjoy it mashed and roasted, as in this recipe. Try them in our colorful hash brown recipe!
Here are just a few things this ingredient brings to the table.
Loaded With Antioxidants
A diet rich in antioxidants fights the effects of free radicals. Oxidative stress caused by these atoms can lead to accelerated aging, aches and pains, and even chronic illness (1). While you can’t totally eliminate free radicals, you can fight against them through healthy foods like parsnips.
May Support Weight Loss Goals
Parsnips are loaded with healthy fiber, which can support your weight loss goals. Fiber takes longer to digest, helping you feel fuller for more extended periods (2). For many people, this is enough to squelch the munchies.
Eating parsnips may also assist with bloating since fiber has been proven to ease digestive issues (3).
Boosts the Immune System
One antioxidant found in parsnips is vitamin C, which everyone knows is fabulous for the immune system. Vitamin C helps reduce symptoms and the length of illness (4). This dish is perfect for enjoying during colder months when “bugs” run rampant!
Healthy Glazed Parsnip Ingredients
You only need four ingredients to make this delicious treat. You probably have some in your pantry already! Here’s what you need to add to your shopping cart.
Organic Parsnips: This ingredient can be found at most well-stocked grocery stores. Parsnips are similar to carrots in looks but are usually paler. Many people grow them in their gardens, so you may be able to find some at your local farmer’s market!
Coconut Oil, Extra-Virgin and Unrefined: Yes, it is possible to enjoy fried foods without the use of unhealthy oils. I recommend staying far away from canola and soybean oil! These oils don’t contain the healthy fats your body needs to thrive.
In fact, most have been genetically modified to include artificial trans fats that can harm your cardiovascular system (5). Coconut oil is a great healthy choice with healthy omega-3s, which benefit your heart. It also contains medium-chain triglycerides that boost your body’s energy (6).
Pink Himalayan Salt or Sea Salt: Traditional table salt undergoes a rigorous harvesting process that leaves it stripped of necessary nutrients. I encourage you to use Colima sea salt because it’s hand-harvested. This leaves the good stuff intact!
Plus, it tastes incredible and adds a gourmet flair to any recipe. You can also use Himalayan salt if you don’t have Colima sea salt.
Grade A Dark Amber Maple Syrup, Organic: This natural sweetener creates a caramelized effect that you can’t beat! Its deep flavor pairs well with the sweetness of parsnips. When choosing maple syrup, go with organic Grade A Dark Amber. These are minimally processed and have the best flavor.
Make Roasted Glazed Parsnips
This recipe is easy to make. If you’re short on time, try baking or steaming the parsnips. The possibilities are endless, and all are delicious.
Gene’s Glazed Parsnips (Vegan)
Ingredients
- 2 pounds organic parsnips
- 2-3 tablespoons coconut oil extra-virgin AND unrefined
- ½ teaspoon pink Himalayan salt OR sea salt, ground
- ¼ cup Grade A Dark Amber maple syrup, organic
Instructions
- Peel the parsnips, then parboil them over medium-high heat for 8-10 minutes, or until soft.
- Let cool and slice lengthwise into thick slices.
- In a large saucepan over low heat, melt the coconut oil. Once the oil is melted, carefully lay the parsnips into the oil and sprinkle with salt. Fry until barely browned. Repeat until all parsnips are roasted.
- Place on a serving dish and pour warmed maple syrup over them. Serve warm.
Notes
Step One: Parboil the Parsnips
Peel the parsnips, then parboil them over medium-high heat for 8-10 minutes, or until soft.
Step Two: Slice Lengthwise
Let the parsnips cool to the touch, then slice lengthwise into thick slices.
Step Three: Fry Until Brown
In a large saucepan over low heat, melt the coconut oil. Once the oil is melted, carefully lay the parsnips into the oil and sprinkle with salt. Fry until barely browned. Repeat until all parsnips are roasted.
Step Four: Serve With Syrup
Place on a serving dish and pour warmed maple syrup over them. Serve warm. Enjoy!
Pro Tip: The browned parsnips may be set aside and reheated before serving with syrup.
Healthy Baked Parsnip Variation
If you prefer, you can bake this side dish. Baking has its benefits, especially on those days when you’d like to fix it and forget it! The recipe is the same delicious parsnips you know and love, with a different cooking method.
Gene's Baked Glazed Parsnips (Vegan)
Ingredients
- 2 pounds organic parsnips
- 2-3 tablespoons coconut oil extra-virgin AND unrefined
- ½ teaspoon pink Himalayan salt OR sea salt, ground
- ¼ cup Grade A Dark Amber maple syrup, organic
Instructions
- Preheat the oven to 375℉. Peel the parsnips, then slice them lengthwise into large pieces.
- Place the parsnips in a 9 x 13-inch baking pan. Pour the melted coconut oil over the top, and sprinkle with sea salt. Gently toss to coat.
- Roast for 30-40 minutes, or until barely browned. You can also steam the parsnips first to cut down on cooking time.
- Place on a serving dish and pour warmed maple syrup over them. Serve warm.
Notes
- https://pubmed.ncbi.nlm.nih.gov/7619452/
- https://pubmed.ncbi.nlm.nih.gov/3032831/
- https://pubmed.ncbi.nlm.nih.gov/19335713/
- https://pubmed.ncbi.nlm.nih.gov/16373990/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955571/
- https://pubmed.ncbi.nlm.nih.gov/12634436/
