I didn’t know what Kolhrabi was yesterday! I just love discovering new food and when I seen it in the grocery store today while shopping I said I’d try it! Kinda looks like a Disney character void of facial appendages 😂😂😂
Kohlrabi, also known as knol-khol or German Turnip, is a stout, round, tuberous vegetable in the Brassica family, the family that also includes cabbage, broccoli, cauliflower, kale, collard greens, and brussels sprouts. This stem vegetable is native to Europe. Scientific name: Brassica oleracea (Gongylodes Group).
Knol knol is a perennial, cool season vegetable. It is grown all over the temperate climates for its succulent round shaped modified stem as well for its turnip-flavored top greens.
In terms of its nutritional content it’s just off the cuff 🙌🏼🙌🏼🙌🏼
- Mildly sweet, crispy textured kohlrabi is notably rich in vitamins and dietary fiber; however, it has only 27 calories per 100 g, a negligible amount of fat, and zero cholesterol.
- Fresh kohlrabi stem is rich source of vitamin-C; provides 62 mg per 100 g weight that is about 102% of RDA. Vitamin C (ascorbic acid) is a water-soluble vitamin, and powerful anti-oxidant. It helps the human body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging harmful free radicals from the body.
- Kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that are supposed to protect against prostate and colon cancers.
- It especially contains good amounts of many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during various metabolism inside the body.
- Knol-knol notably has good levels of minerals; copper, calcium, potassium, manganese, iron, and phosphorus are especially available in the stem. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
In addition, its creamy color flesh contains small amounts of vitamin A, and carotenes.
- Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in carotenes, vitamin-A, vitamin K, minerals, and B-complex group of vitamins.
Can we have a hell yeah for this amazing vegetable!!! Now here is a real first timers simple meal I put together – the fritters are sweet and strong in flavour and you can serve them with anything! Today I mixed raw food and the fritters for an immersed light summer meal. So it would also be great for a BBQ or light snack!
1 chia egg (basically chia seeds in the moisture of the veg to act as a binder)
¼ teaspoon kosher salt
¼ teaspoon cayenne
½ cup grapeseed or vegetable oil (enough for ¼-inch depth in a frying pan)
Bunch of asparagus
¼ teaspoon kosher salt
Broccoli sprouts (for garnish)
Chop the leaves off the kohlrabi and peel the bulb. Then – Peel 1 carrot. Grate the vegetables by hand using a grater. Squeeze the shredded vegetables in a tea cloth (or with your hands) to remove moisture, then add to a medium bowl with 1 tablespoon of chia seeds , ¼ teaspoon kosher salt, 1/4 teaspoon of pepper and ¼ teaspoon cayenne. Mix to combine.
Place ½ cup coconut oil in a frying pan (enough for ¼-inch depth). Heat the oil over medium high heat, then place small patties of the fritter mixture into the oil. Fry on one side until browned, then fry on the other side. Remove and place on a plate lined with a paper towel to drain excess oil.
Wash and dry lightly the asparagus and courgette strip. Then make some spiralised courgette spaghetti also. Serve fritters with vegan cream and sprouted broccoli.