Kohlrabi Alfredo

standard May 11, 2016 Leave a response

If cauliflower can be made into creamy purees and cashews can be blended into luxurious sauces, why can’t kohlrabi do the same? Roasting brings out the sweet, rich flavor, and spices and herbs bring this rich sauce together into an easy, yet fancy feeling weeknight dinner. Swap pasta for spaghetti squash or zucchini noodles for lighter variation.

Kohlrabi Alfredo | Neat & Nutritious

Kohlrabi Alfredo

Yield: Serves 4

Calories per serving: 542 kcal

Roasted kohlrabi brings out its sweet, rich flavor, while spices and herbs bring this rich sauce together into an easy, yet fancy feeling weeknight dinner.

Ingredients

  • 2 T olive oil, divided
  • 2 c kohlrabi, raw
  • 1 c nondairy milk
  • 1 T lemon juice
  • 2 cloves garlic
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/4 c nutritional yeast
  • 16 oz. pasta
  • 1 c onion, diced
  • 1 c broccoli, chopped
  • 1 c zucchini, diced
  • 1/4 c parsley, minced

Instructions

  1. Preheat oven to 375. Line a baking sheet with parchment paper.
  2. Toss kohlrabi in 1 T olive oil and a sprinkling of salt and pepper. Spread evenly on prepared baking sheet and roast for 20 minutes.
  3. Combine remaining 1 T olive oil, almond milk, garlic, salt, pepper, nutritional yeast, lemon juice, and roasted kohlrabi in a high speed blender until smooth.
  4. Prepare pasta according to package directions.
  5. In a saute pan over medium heat, gently heat veggies of choice with a little water until softened. Toss pasta and veggies with sauce. Top with parsley.
http://www.neatandnutritious.com/kohlrabi-alfredo/

Nutrition:

Per serving: 542 calories, 97 g carbs, 10 g fat, 20 g protein, 505 mg sodium, 8 g sugar

Kohlrabi Alfredo | Neat & Nutritious

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