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Kohlrabi


Kohlrabi is a tasty vegetable that you can eat either raw or cooked. It's loaded with antioxidants, it's a good source of fiber, and its high vitamin C content helps protect cells from free radicals that can damage the body and cause disease. Kohlrabi is also rich in essential minerals like calcium, magnesium, phosphorous and potassium. 

An unusual looking vegetable, kohlrabi is a member of the cabbage family, and although it's round like a turnip, it's not of the same species. In fact, kohlrabi isn't a root vegetable at all; it grows above ground with long edible leaves sprouting from the top. Its flavor is delicately sweet, and its texture is moist, yet crisp. Kohlrabi tastes mildly like broccoli with just a hint of cabbage. 

Kohlrabi stores well and can be refrigerated for up to a month. If using it raw in a salad, you can chop both the orb and the leaves and add to lettuce or other greens for a nutritious cold dish. You can steam kohlrabi in a small amount of water, then lightly salt it to bring out its delicate flavor. Even the leaves can be steamed like spinach.
Diced or chopped kohlrabi makes a flavorful addition to any stir-fry. Lightly cooked, it will retain its crisp texture.
  

How to prepare a Kohlrabi

Roasted Kohlrabi

Roasted Kohlrabi

Hands-on time: 10 minutes
Time to table: 45 minutes
Serves 4 (smallish servings since roasted vegetables shrink so much)

1 1/2 pounds fresh kohlrabi, ends trimmed, thick green skin sliced off with a knife, diced
(You can add beets or other root vegetables as well)
1 tablespoon olive oil
1 tablespoon garlic (garlic is optional, to taste)
Salt
Balsamic vinegar

Set oven to 450F. Toss the diced kohlrabi with olive oil, garlic and salt in a bowl. (The kohlrabi can be tossed with oil and seasonings right on the pan but uses more oil.) Spread evenly on a rimmed baking sheet and put into oven (it needn't be fully preheated) and roast for 30 - 35 minutes, stirring every five minutes after about 20 minutes. Sprinkle with Balsamic vinegar (probably at the table so the kohlrabi doesn't get soft).


NUTRITION ESTIMATE
Per Serving: 64 Cal (45% from Fat, 12% from Protein, 44% from Carb); 2 g Protein; 3 g Tot Fat; 0 g Sat Fat; 8 g Carb; 4 g Fiber; NetCarb 4; 31 mg Calcium; 1 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

RECIPE INSPIRATION
Adapted from Vegetables Every Day by Jack Bishop