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Tuesday, December 4, 2012

Kohlrabi, WHAT?



Kohlrabi is an amazing vegetable for it's high density of nutrients to it's versatility in recipes!  I like to eat them equally raw or cooked, but before I get into that, let me tell you why they're so good for you!  

Kohlrabi is from the same family of vegetables as cabbage, broccoli, cauliflower, kale, collard greens and brussels sprouts, and also known as a "German turnip."  They have a mild flavor, somewhat sweet and crunchy when eaten raw.  


Health benefits:

  • High in fiber & only 36 calories per cup.
  • Great source of vitamin-C; 62 grams per 100 grams, which is approximately 102% of RDA
  • Like other vegetables from this family, it's high in phytochemicals that are appears to protect against prostate and colon cancers.
  • Many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid etc that acts as co-factors to enzymes during various metabolism inside the body.
  • Also contains good levels of minerals, such as; copper, calcium, potassium, manganese, iron, and phosphorus (mainly in the stems.) Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • The leaves or tops are similar to turnip greens, are also very nutritious as well!  Lots of  carotenes, vitamin A, vitamin K, minerals, and B-complex group of vitamins.
How to eat them? 

My preferred way is raw, like an apple, but make sure to peel them first, as the outer skin of this vegetable is very tough, and will not soften unless cooked well.  Other ways to eat it raw, is slice them up or shred them into salads or make a cole slaw with them.

Cooked methods, can be roasted, stewed into soups, sauteed when chopped or diced (it's great in stir-fry dishes).   

Here's some resources w/ photos that shows some great ways to use & cook with Kohlrabi!   

Discovering Kohlrobi: 


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