One cup of boiled turnip greens contain 29 calories, 2 grams of protein, 0 gram of fat, 6 grams of carbohydrate, 5 grams of fiber and 1 gram of sugar, 660% of your daily needs for vitamin K, 220% of vitamin A, 66% of vitamin C, 42% of folate, 20% of calcium needs, 14% of vitamin E and 6% of iron.
Along with other leafy greens, turnip greens contain very high nitrate levels (more than 250 mg/100 g). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
How to Prepare Turnip Greens:
10 cups turnip greens (2 large bunches), firmly packed
4 cups water, more as needed
Salt pork or bacon drippings
1 teaspoon salt
Place water and salt pork (or bacon, or bacon drippings, or 1 tsp. thyme if you are vegetarian) in a large pot over medium heat, and bring to a boil. While it is coming to a boil, soak greens in salted water at least 30 minutes to rid greens of any bugs, dirt, or trash. Break off large center stems and discard. Wash and rinse at least twice to remove all grit. If you have a mesh salad bag, you can wash your greens in your washing machine. Be sure it is clean and run on the regular cycle with cold water only. This really works.
When greens are clean, place into boiling water, pushing them down under the water. As they wilt, this becomes easier. The greens are put in more or less whole rather than chopped. Instructions from over 100 years ago were to “…draw a sharp knife through them several times.” The result is that the greens are cut up just enough through this method. Resist the temptation to use more water, as the greens will cook down substantially. Gently boil, loosely covered, until tender, about 2-3 hours depending on the greens themselves. After 1 hour of cooking, add 1 teaspoon of salt. If you should need to add any more water, add boiling water, a little at a time. You should not have to add any.
Serve hot with Pepper Sauce to sprinkle on. Serve with some of the juice, which is tasty and filled with vitamins and nutrients. Crumble some cornbread on top and eat with a spoon, if you want to enjoy them the “country way!”
from the cookbook Cream Peas -- Already shelled, Traditional Cooking of East Texas and the Rural South by Michael J. Vaughan