Kohlrabi is a German word that means cabbage and turnip. That basically sums up everything you need to know, but it will elaborate more since this veggie deserves its’ time to shine. Mildly sweet, crispy textured kohlrabi that has a mild flavour similar to radish, is notably rich in vitamins and dietary fiber.
· Kohlrabi is a member of the brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that can boost the immune system and help protect against certain cancers, such as colon cancer.
· Raw kohlrabi stems are a rich source of vitamin-C. Vitamin-C (ascorbic acid) is a water-soluble vitamin, and powerful antioxidant. It helps the human body maintain healthy connective tissue, teeth, and gum. Vitamin-C has anti-oxidant properties which help reduce harmful free radicals from the body.
· It contains good amounts of many B vitamins such as niacin, vitamin B-6 (pyridoxine), thiamine, pantothenic acid, etc., which are co-factors to enzymes during various metabolism functions inside the body.
· Studies show it has a good amount of copper, calcium, potassium, manganese, iron, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
*When it comes to minerals, I like to take into account the soil quality of where the food was grown
· Don’t forget about the leaves! Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in vitamin-A, vitamin-K, minerals, and the B-complex group of vitamins.
To store kohlrabi, when you bring it home, separate the leaves from the bulbs. Keep both parts, the leaves and the bulbs, in the fridge. Use the leaves within a few days, but the unpeeled bulbs will last for weeks.
This salad filled with market fresh produce is a fresh side to any meal during the summer season. Most of veggies in the ingredients can be purchased at the market during July.
· 4-5 peeled Kohlrabi, cut into matchsticks
· 4-5 sliced radish
· 3-4 chopped green onions or chives
· 1 pear or apple cut into matchsticks
· 1 handful of sprouts
· Asiago Cheese from Cosmo’s Meats (optional, but highly recommended)
· 1 cup olive oil (I used locally imported Sarafino)
· 2 tbsp apple cider vinegar
· handful of fresh basil
· 3 garlic scapes
· Salt & Pepper
· A splash of maple syrup
Blend dressing ingredients in a food processor and put aside to let flavours combine. Then prepare rest of salad ingredients and add dressing. Best if left to marinate for a couple of hours before eating.
Holly Morris, RHN
Holly Morris is a registered holistic nutritionist and Reiki practitioner in Uxbridge, Ontario. Her mission is to facilitate her clients in finding and listening to their inner voice so their needs are met in all areas of life. Learn more about Holly at https://www.hmholisticwellness.com/