What makes a superfood a superfood? A quick google search gives the following definition: a nutrient-rich food considered to be especially beneficial for health and well-being. Kohlrabi is just that. A nutrient-dense cabbage, this cruciferous vegetable is cousins with brussels sprouts, cauliflower, broccoli, and kale. It has the texture of a potato or an apple and tastes like the stem of a broccoli but sweeter! The first time I tried it, I was amazed at how good it was.
In order to be a superfood, the item must be nutrient-rich, which kohlrabi is. It is high in nutrients while also being low in calories! Here are some of the health benefits associated with nutrients found in kohlrabi:
- Vitamin A: good for your eyes
- Vitamin C: immune system health
- Iron: prevents iron deficiency anemia
- Calcium: improves bone health
- Potassium: helps blood pressure and muscle/nerve function
- Fiber: great for digestive health
In addition, kohlrabi also contains a lot of phytochemicals, which are highly regarded for their antioxidant properties. It is also an extremely good food choice for those looking to lose weight. This is the case because it is high in fiber which makes you feel fuller faster. Furthermore, it is low in fat, has no cholesterol, and only has 36 calories per cup!
A note when working with kohlrabi: make sure to peel it well because there is another fibrous layer below the outer skin. While this is fine to eat, it can be tough, which can interfere with cooking. Kohlrabi can be eaten either raw or cooked. I like to eat it raw because it is absolutely delicious as is! In addition to being served raw, kohlrabi can also be incorporated into soups, salads, and spring rolls. It can even be pickled or made into fritters!
This past market, I created a demonstration showcasing kohlrabi and it was an amazing success! Farmers’ market customers could sample kohlrabi raw, with hummus, or with ranch dressing. Additionally, I prepared an apple and kohlrabi coleslaw that was a big hit (see recipe below)! Nearly everyone who tried the kohlrabi loved it and wanted to know where to buy it. It was so in demand that the farm that sold it sold out!
Kohlrabi and Apple Coleslaw
Original recipe can be found here: https://food52.com/recipes/31806-kohlrabi-apple-and-walnut-slaw-salad
- 1 kohlrabi, peeled and julienned
- 1 large apple julienned
- 4 large scallions, chopped
- 2 Tbsp apple cider vinegar
- 1/4 cup olive oil
- 3 tsp maple syrup
- salt/pepper to taste
- sugar to taste
- In a bowl, mix together julienned kohlrabi, apple, and scallions.
- In separate small bowl, whisk together apple cider vinegar, oil, & maple syrup.
- Combine dressing with veggies and toss. Season with salt, pepper, and sugar. Enjoy!
Though it may look like an odd vegetable, I assure you kohlrabi is amazing! Not only is it tasty, but it also has a ton of nutritional benefits and is really easy to prepare! If you weren’t able to try any samples at the past famers’ market, make sure you get your hands on a kohlrabi and try it out! Spread the kohlrabi love!
Till Next Time,