Kohlrabi

Kohlrabi

Kohlrabi is a crispy, sweet tasting, delicate flavored member of the Brassica family of vegetables. It’s a distinctive looking vegetable, with a ball-like shape, pale green and purple-tinged, marked by points where the leaf-stems attached. Small kohlrabi bulbs which are young and tender generally do not require peeling. Medium to larger sizes should be peeled to remove the tough outer skin. The bulb can be sliced, cut into quarters, cubes or julienne strips and steamed until crisp-tender or sauté kohlrabi in butter or olive oil, or boil and mash like potatoes. The whole peeled kohlrabi can be added to braised dishes and stews. The crisp flesh can be served raw in salads, as a relish, or as a crunchy accompaniment to dips. The kohlrabi has delicious leaves that are tender and excellent in salads or stir-fried.

With only 36 calories, one cup of raw kohlrabi has nearly 5 grams of fiber and is an excellent source of Vitamin C and a good source of Potassium. Kohlrabi contains important phytochemicals such as indoles, sulforaphane and isothiocynates. Indoles are believed to be potentially significant anti-cancer compounds and are found in other cruciferous vegetables, including broccoli, Brussels sprouts, cabbage and cauliflower. These plant compounds are not destroyed in cooking, and the bioactivity of indoles may actually be increased by cooking.

Avocado and Kohlrabi Salad

Ingredients:

3 medium kohlrabi bulbs
1 ripe avocado, diced
1 lime juiced
1/4 c. chopped green onions
1 Tbsp balsamic vinegar
2 Tbsp olive oil
1/4 tsp garlic powder
1/4 feta cheese crumbles (optional)
salt and pepper, to taste

Peel the kohlrabi by cutting off the top and bottom, and peeling with a potato peeler. Shred with the large hole blade in the food processor. Mix together lime juice and diced avocados. Whisk together green onion, balsamic vinegar, oil, garlic powder, and salt and pepper to taste. Pour dressing over kohlrabi and mix. Add diced avocados and feta cheese.

Kohlrabi Hash Brown Fritters

4 medium kohlrabi bulbs washed, peeled

1 small onion, chopped

2 eggs slightly beaten

2 Tablespoons dried breadcrumbs

1 teaspoon salt

½ c chopped green onions

1 tsp garlic powder

2 Tbsp olive oil

Shred kohlrabi (a food processor or salad shooter is great for this task); squeeze out excess moisture. Combine all ingredients except oil in a large mixing bowl; stir until well blended. Heat oil in a large skillet. Sauté kohlrabi mixture in batches (I like to use a cookie scoop to portion out the mixture); sautéing until golden, about 4 minutes per side. Drain on paper towels. Serve with a bowl of yogurt or sour cream with chopped chives as a condiment. Serve with: Plain nonfat Greek yogurt or sour cream with chopped chives.