Today we have a delicious healthy take on a potato fritter. Instead we are using a vegetable called Kohlrabi. 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).
Kohlrabi 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.
It 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 colour 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 Yellow carrot
1 chia egg (basically chia seeds in the moisture of the veg to act as a binder)
¼ teaspoon kosher salt
1 cup of Gluten free multipurpose flour
½ cup olive oil o (enough for ¼-inch depth in a frying pan)
Bunch of organic radishes
Cup of raw shredded red cabbage
Tahini and mint sauce
Bunch of chopped mint leaf
1/2 cup of tahini
Parsley and coriander (for garnish)
Chop the leaves off the kohlrabi and peel the bulb. Then – Peel 1 carrot. Next, 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 the cup of flour, 1 tablespoon of chia seeds , ¼ teaspoon kosher salt, 1/4 teaspoon of pepper and ¼ teaspoon of salt. Mix to combine.
Place ½ cup olive oil in a frying pan (enough for ¼-inch depth). Heat the oil over medium 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.
Plate up on a bed of raw red cabbage shredded and raw organic radishes whole. This earthy balance will satisfy the tastebuds.