Kohlrabi, a superfood swap for cabbage in coleslaws, grills and more
By Mercedes Kay Gold, CNP, CPT
Kohlrabi is also known as “German turnip,” but this versatile cruciferous vegetable is often passed by for its relatives, kale and broccoli. Have you ventured out of your culinary cooking comfort zone to try this crisp, juicy bulb? From its leafy green goddess goodness to the sphere of subtle sweetness with a pinch of peppery flavor, kohlrabi is an exciting taste sensation to add to menu planning.
Kohlrabi is a relative of the cabbage family, not a root vegetable growing below the ground, as many assume. Kohlrabi is heaps of health-boosting benefits, but the vitamin C content is worth noting. Immune boosting and vital for the absorption of iron, C is part of the all-important trio A-C-E for supporting overall health. C is also crucial for teeth and gum health, as well as working hand in hand with collagen, the gate keeper to sensational skin.
Kohlrabi is high in fiber, supporting a healthy digestive system. Gut health is a fast-track pass to a calm mind, fit body and spirit. Happy gut equals, plenty of the happy hormone serotonin. Fiber, a fabulous friend for supporting weight-loss and management goals. With just 36 calories in a single cup, 5 grams of fiber it’s low in in calories, but power packed to tame a growling tummy and offset cravings. This nutrient-dense veggie is very high in potassium, containing 472 mg in a cup, and a good source of magnesium, a valuable mineral needed for over 300 biochemical reactions in the body. Most people recognize it as their link to healthy blood pressure. Other notable nutrients are mood-regulator folate, B6 for fighting infection, muscle ease magnesium, manganese for the knees, and copper for iron absorption. Time to go kohlrabi crazy.
Kohlrabi is an anytime all-year vegetable for simple barbecues to turkey sidekick and huge holiday dinners. A cousin to cabbage, kohlrabi is a stupendous swap in coleslaw. Add some grated apple and carrot for a new family fall favorite to a burger. It’s an all-star side dish; cut in thin slices, roasted with garlic, olive oil, and topped with grated parmesan. My household is obsessed with Sheppard’s pie, and mashed potatoes are now on an extended vacation while mashed kohlrabi takes center stage. The “German turnip” is ravishing roasted or raw and fabulous fried. Add a twist of exotic to roasted kohlrabi drizzling with lemon and tahini, vital as a vegan main dish or super side to falafels or shawarma.
Take a walk on the veggie wild side and feed the body a plethora of vitamins, minerals and antioxidants with this crunchy cruciferous kin to the regular old produce picks.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: © Nungning20 via Canva.com
