Pasternak, belonging to the canopy family (Apiaceae), He is a close cousin of carrots and parsleywith which it is often confused due to a similar, spindle root shape and feathered leaves. Although today a bit forgotten, centuries ago he was a culinary star in Central and Eastern Europe, before the potatoes revolutionized the tables in the 18th century.
Pasternak, coming from Europe and Western Asia, was overwhelmed by wild clearing before he was domesticated and became a valued vegetable. It is rich in fiber, vitamins C and K, folic acid and polyacetylene, such as Falcarinol and Falcarindiol, which support bowel health and immune system. In the Middle Ages it was the basis of fast meals, and even turned into jams and wine.
Today, Pasternak is experiencing a renaissance in modern kitchens, where his sweet, nutty taste enriches soups, puree and baked accessories. It is worth remembering, however, that wild varieties can be confused with the poisonous borscht of Sosnowski, so it’s better to choose Pasternak from some sources.
There are about 75 kcal, 18 g of carbohydrates (including 4.9 g of fiber), 1.2 g of protein and only 0.3 g of fat in 100 g of raw parsley. It is also a solid dose of vitamin C (26% of daily demand) and 375 mg of potassiumcrucial for proper heart function and blood pressure regulation. Soluble fiber, dominating in Pasternak, supports cardiovascular health, reducing LDL cholesterol – 2013 research, published in “The American Journal of Clinical Nutrition”, indicate that any additional 5 g of fiber per day can reduce LDL by about 5.6 mg/dl.
Regular incorporation of parsnip in the diet can be a step towards a healthier heart. A study on mice published in 2025 in “Science of Food”, showed, that extracts from Pasternak reduce the level of triglycerides and total cholesterol, while raising HDL, or “good” cholesterol. Thanks to this, Pasternak can support the prevention of cardiovascular diseases, especially in combination with a diet rich in vegetables. Studies have also shown that Pasternak strengthens the intestinal barrier, limiting the penetration of toxins and protecting the liver from damage.
Pasternak is a treasury of Falcarinol and Falcarindiol, that is, bioactive compounds that have anti -inflammatory and anti -cancer effects. Their concentration increases as the root matures, increasing the antioxidant ability up to four times. This, in turn, translates into protection of skin cells against oxidative stress, which can slow down the aging process and improve its appearance. High fiber content in Pasternak supports intestinal health, regulating peristalsis and preventing constipation.
Pasternak is a real chameleon in the kitchen – it tastes delicious both raw and after thermal treatment. Raw, chopped into posts or starts for salads, impresses with crunchy and subtle sweetness. After cooking or baking, it acquires caramel depth, which goes perfectly with herbs such as rosemary, thyme or sage. Pasternak can be blended on cream soups, add to stews or bake in slices as a healthy snack. His versatility makes it easily replaces potatoes in puree or casseroles.
Great with poultry, fish and other root vegetables. In a duet with potatoes, it creates lighter, more nutritious puree – just mix them in half and half. In roasts or ragù, the parsnip releases sweetness, which balances the intensity of meat flavors. For vegetarians, it will work as a base for vegetable pancakes or an addition to baked vegetables with the addition of oil and garlic.
You can easily prepare it. Cut the midnighties into thin slices, sprinkle with olive oil, sprinkle with chopped garlic, sea salt and fresh thyme. Bake in an oven preheated to 200 ° C for 20-25 minutes, until the slices gain golden, crunchy edges. Serve as a healthy alternative to fries or an elegant addition to dinner. It tastes great in the company of a yogurt dip with the addition of lemon juice.
Sources: Teragota.pl, Pubmed
