Seasonal Eats: Kohlrabi

standard May 9, 2016 Leave a response

Who’s seen a kohlrabi before? Who’s even heard of kohlrabi before? I definitely had not before I started getting a CSA box a few years ago. This funny looking vegetable is part of the Brassica family, along with collard greens and Brussels sprouts. It has a crisp, almost crunchy texture, and a light, refreshing flavor. Once the tough outer layer is peeled away, the white flesh can be used similarly to turnips, potatoes, or jicama. The leaves can also be prepared just like any other dark, leafy, green. Nothing wasted!

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Nutrition:

A cup of raw, diced kohlrabi contains 8 grams of carbohydrates, 4 grams of sugars, 2 grams of protein, 0 fat, and just 36 calories. And don’t let the white flesh be deceiving. Kohlrabi contains over 5% DV of vitamin B6, potassium, copper, manganese, magnesium, and phosphorus. It packs almost 20% DV of fiber and 140% DV of vitamin C.

Benefits:

Kohlrabi is a great way to bulk up meals. The high nutrient density and fiber keep the digestive system regulated. Fibrous foods also aid in feeling full, which can benefit weight maintenance. The variety of vitamins, minerals, and phytochemicals protect against toxins and cancers. Enjoy kohlrabi either cooked or raw, though the chemopreventive qualities may be higher in the raw flesh.

Recipes:

If you see kohlrabi pop up at your local farmer’s market, give it a try in one of these fun recipes:

 

Sources:
USDA. Kohlrabi, raw. https://ndb.nal.usda.gov/ndb/foods/show/2991?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=kohlrabi

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