During the autumn season, pumpkins tend to dominate conversations about seasonal produce associated with Halloween. However, for those curious about vegetables steeped in an eerie history, turnips deserve the spotlight.

Before pumpkins became synonymous with jack-o’-lanterns, it was common in Ireland to carve frightening faces into turnips as part of Samhain, a Celtic festival meant to ward off malevolent spirits. The historical connection of turnips to unsettling vibes doesn’t stop there; ancient Romans reportedly hurled them at leaders who had fallen out of favor. Over the centuries, the word “turnip” has been used as an insult, serving as a comedic device in the works of literary giants like Mark Twain and Shakespeare. Their robust nature has also made them valuable in times of famine, yet they’ve been regarded as a humble food for the poor and, often, unworthy of dinner tables.

Some contemporary discussions around turnips still reflect this disdain, with a variety of recipes describing them as odd, unattractive, or even disliked. This raises the question: are turnips more of a dreadful trick or a nutritious treat?

According to registered dietitian Jillian Kubala from Westhampton, New York, turnips are not the most widely embraced vegetables in the U.S., with a stronger presence in Southern cuisine and greater popularity across various global regions, particularly in Northern Europe. Evidence suggests that these root vegetables were first cultivated in Central Asia about 3,400 to 5,900 years ago. Interestingly, bok choy and rutabaga, which is a cabbage-turnip hybrid, share familial ties with them.

Turnips belong to the cruciferous family, which includes broccoli, Brussels sprouts, and kale. The federal dietary guidelines advocate that adults consume between 1.5 to 2 cups of fruit and 3 to 4 cups of vegetables each day. Notably, a 2020 study published in the Journal of the American Heart Association underscored the heart-health benefits associated with cruciferous vegetables.

Much like the duality of Dr. Jekyll and Mr. Hyde, turnips encapsulate two distinct characteristics. Their taste varies dramatically: raw turnips might present a spicy kick, while cooking them mellows out their flavor, making them sweeter. They are also dense in essential nutrients, including vitamin C and fiber. A cup of cooked, mashed turnips packs only 51 calories and contributes approximately 27 milligrams of vitamin C—about one-third of the daily requirement for adults, along with roughly 5 grams of fiber. “Fiber promotes gut health by encouraging the growth of beneficial bacteria and aiding digestion,” notes Kubala.

The root of the turnip is also rich in phytochemicals like glucosinolates and flavonoids, known for their antioxidant and anti-inflammatory capabilities. The leafy greens are equally nutritious, offering an earthy, peppery flavor and being excellent sources of vitamins and minerals like vitamin A, vitamin K, and folate. A cup of boiled turnip greens has around 29 calories and contains about 5 grams of fiber.

Both the roots and greens are low in carbohydrates. “Their low carb content, combined with high fiber and nutrient levels, makes turnips a suitable alternative to higher-carb options,” says Kubala, comparing a cup of mashed turnips—containing under 12 grams of carbohydrates—to the 44 grams found in the same serving of mashed potatoes.

Yet, turnips come with certain health caveats worthy of note. For instance, the vitamin K in turnips can affect individuals on blood thinners, like warfarin, thus it’s recommended that such individuals maintain a consistent intake of vitamin K and consult with healthcare providers frequently. Generally, consuming turnips in regular amounts should not pose issues.

Additionally, turnips have a sugar known as raffinose that is poorly digested, potentially leading to gas and bloating for some. Cooking the turnips diminishes the raffinose content, thereby easing these digestive concerns. Once revered as a food of the elite, turnips continue to be acknowledged today. Vermont recognized the Gilfeather turnip—a crossbreed with rutabaga—as its official state vegetable in 2016, and they celebrate it with an annual festival in October.

Adding to seasonal festivities, the Swiss town of Richterswil features an annual Räbechilbi festival, where turnips are artistically carved into lanterns for grand displays, similar to a floral parade but with a unique charm.

In everyday cooking, turnip greens can be consumed raw in salads, added to soups, or prepared like collard greens. The turnip root, on the other hand, can be sliced for salads or sautéed with olive oil and garlic for added flavor. Mashed turnips offer a delightful creamy texture, making them a tasty substitution for mashed potatoes. While turnips may not typically find their way into Halloween treat bags, their merits as a healthy food choice are clear-cut. Kubala confidently sums up the verdict: “They are definitely a healthy treat.”