Climbing Nutrition: Glazed Parsnips

Parsnips are great because they contain a good amount of folate, fiber, potassium, and vitamin C, while being low calorie. They are known for being great for your bone healthy, immune system, digestive system, and heart. They also have an impressive amount of vitamins. It is important for athletes to get food that fuels them right, but with the quest to say fit it is also important to find snacks that are low in calories and fat. Climbers, in particular, often put a strong emphasis on having a lower weight; less to pull up on hard moves. Climbers also want strong muscles and parsnips help with healthy muscle function.

There are many tasty parsnip recipes. Since they are comparable to a low calorie potato in taste, and the vitamin and mineral count that carrots yield, they are often associated with soups and stews. However, with our love for Teriyaki sauces and the fact that those sauces are often also low in calorie count, we couldn’t resist this idea.

Glazed Parsnips from

You will need:

1 pound of parsnips, peeled
1 tablespoon butter
2 tablespoons white sugar
2 tablespoons teriyaki sauce

To make you just:

1. Place the parsnips in a large pot and cover with water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 15 minutes. Drain and allow to cool slightly, cut parsnips into 2 1/2 inch sticks.

2. Melt the butter in a skillet over medium heat. Stir in sugar and parsnips; toss to coat. Add Teriyaki sauce and continue to cook and stir until the sauce is absorbed, about 5 minutes.

This recipe should be about 143 calories, 5.6 g of fiber, 28 carbohydrates, 3.2 g of fat and 1.9 g of protein.

Are you interested in this recipe, but a little hesitant about using sugar? We don’t blame you. While sugar can be good for that little energy spike in the day, there are so many places that suggest the numerous ways it is killing us.

parsnips 2

Instead of using sugar and teriyaki, you could just salt and pepper. The instructions are almost the same.

You will peel the parsnips and cut them into narrow strips. Then put them in a large pot and cover with water like above. Bring them to a boil and simmer until tender the same as above. The only difference is when they are done, you will pat them dry, add them to the saucepan with the butter (or a cooking spray) and sprinkle with salt and pepper. Cook until they are golden brown, about 5 to 8 minutes on both sides.

This recipe is even lower in calories! It ends up about 111 calories. It is also lower in sodium, due to the lack of teriyaki sauce, which is high in it. It has 20 g of carbohydrates, 3.2 g of fat, and the same 5.6 g of fiber.

You could easily make these ahead of time for a nice little crag snack!


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