Kohlrabi, a lesser-known vegetable, has been gaining popularity in recent years due to its unique flavor and numerous health benefits. While most people are familiar with the purple or white varieties, green kohlrabi is also a delicious and nutritious option. But can you eat green kohlrabi, and how do you prepare it? In this article, we’ll delve into the world of green kohlrabi, exploring its nutritional value, culinary uses, and tips for incorporating it into your diet.
What is Green Kohlrabi?
Green kohlrabi is a type of kohlrabi that belongs to the Brassica family, which also includes cabbage, broccoli, and cauliflower. It’s a cool-season crop, typically grown in the spring or fall, and is characterized by its green, slightly flattened bulbs and leafy greens. The flavor of green kohlrabi is often described as a cross between a cabbage and a turnip, with a slightly sweet and peppery taste.
Nutritional Value of Green Kohlrabi
Green kohlrabi is a nutrient-dense food, rich in vitamins, minerals, and antioxidants. One cup of chopped green kohlrabi contains:
- Only 45 calories
- 5 grams of fiber
- 100% of the daily recommended intake of vitamin C
- 50% of the daily recommended intake of vitamin K
- 20% of the daily recommended intake of potassium
- 10% of the daily recommended intake of folate
Green kohlrabi is also high in antioxidants, including kaempferol and isorhapontigenin, which have been shown to have anti-inflammatory and anti-cancer properties.
Culinary Uses of Green Kohlrabi
Green kohlrabi is a versatile ingredient that can be used in a variety of dishes, from salads and slaws to soups and stir-fries. Here are some ways to use green kohlrabi in your cooking:
Raw Green Kohlrabi
Raw green kohlrabi can be used in salads, slaws, and as a crudité for dips. Simply peel the bulb and slice it thinly, or use a mandoline to create thin strips.
Green Kohlrabi Salad Recipe
- 2 cups chopped green kohlrabi
- 1 cup chopped apple
- 1/2 cup chopped walnuts
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Combine chopped green kohlrabi, apple, and walnuts in a bowl. Drizzle with olive oil and apple cider vinegar, and season with salt and pepper.
Cooked Green Kohlrabi
Cooked green kohlrabi can be used in soups, stews, and stir-fries. Simply peel the bulb and chop it into bite-sized pieces, then sauté it in a pan with some oil until tender.
Green Kohlrabi Soup Recipe
- 2 cups chopped green kohlrabi
- 2 cups chicken or vegetable broth
- 1/2 cup heavy cream
- 1 tablespoon butter
- Salt and pepper to taste
Combine chopped green kohlrabi and broth in a pot, and bring to a boil. Reduce heat and simmer until tender, then puree with an immersion blender. Stir in heavy cream and butter, and season with salt and pepper.
Health Benefits of Green Kohlrabi
Green kohlrabi is a nutrient-dense food that offers numerous health benefits, including:
Supports Digestive Health
Green kohlrabi is high in fiber, which can help support digestive health by promoting regular bowel movements and preventing constipation.
May Help Lower Cholesterol
The fiber and antioxidants in green kohlrabi may help lower cholesterol levels by reducing the absorption of dietary cholesterol and improving blood lipid profiles.
May Help Manage Blood Sugar
Green kohlrabi contains a type of fiber called soluble fiber, which can help slow the absorption of sugar into the bloodstream and improve blood sugar control.
Supports Healthy Bones
Green kohlrabi is a good source of calcium, vitamin K, and other minerals that are essential for healthy bones.
How to Choose and Store Green Kohlrabi
When choosing green kohlrabi, look for bulbs that are firm and compact, with no signs of softening or mold. The leaves should be fresh and green, with no signs of wilting.
To store green kohlrabi, keep it in the refrigerator and use it within a few days. You can also store it in the freezer for up to 6 months.
Conclusion
Green kohlrabi is a delicious and nutritious ingredient that can add variety and nutrition to your diet. With its unique flavor and numerous health benefits, it’s a great addition to salads, soups, and stir-fries. Whether you’re a seasoned chef or a beginner cook, green kohlrabi is a versatile ingredient that’s worth trying.
By incorporating green kohlrabi into your diet, you can support digestive health, lower cholesterol, manage blood sugar, and support healthy bones. So next time you’re at the farmer’s market or grocery store, be sure to pick up some green kohlrabi and start exploring its culinary possibilities.
What is green kohlrabi and how does it differ from other vegetables?
Green kohlrabi is a type of vegetable that belongs to the Brassica family, which also includes cabbage, broccoli, and cauliflower. It is characterized by its green, bulbous stem and leaves, which resemble a cross between a cabbage and a turnip. Green kohlrabi is often confused with other vegetables, but it has a unique flavor and texture that sets it apart. Unlike other vegetables, green kohlrabi has a mild, slightly sweet flavor and a crunchy texture that makes it a great addition to salads, slaws, and other dishes.
One of the key differences between green kohlrabi and other vegetables is its nutritional profile. Green kohlrabi is high in vitamins C and K, as well as fiber and antioxidants, making it a nutritious and healthy addition to a balanced diet. It is also low in calories and rich in water content, making it a great choice for those looking to manage their weight or stay hydrated.
Can you eat green kohlrabi raw, or does it need to be cooked?
Green kohlrabi can be eaten both raw and cooked, depending on personal preference and the desired texture. Raw green kohlrabi is a great addition to salads, slaws, and other dishes where a crunchy texture is desired. It can be peeled and sliced or chopped and added to a variety of recipes. When eaten raw, green kohlrabi has a mild, slightly sweet flavor and a crunchy texture that is similar to a cross between a cabbage and a carrot.
Cooking green kohlrabi can bring out its natural sweetness and tenderize its texture. It can be steamed, roasted, sautéed, or boiled, and can be added to a variety of dishes, such as soups, stews, and casseroles. Cooking green kohlrabi can also make its nutrients more bioavailable, making it easier for the body to absorb its vitamins and minerals.
How do you prepare green kohlrabi for eating?
Preparing green kohlrabi for eating is relatively simple. To start, trim the leaves from the bulb and discard any tough or woody stems. Peel the bulb using a vegetable peeler, and then slice or chop it into desired shapes and sizes. If desired, the leaves can be used in salads or sautéed as a side dish. Green kohlrabi can also be juiced or pickled for a tangy and nutritious snack.
When preparing green kohlrabi, it’s also important to note that it can be quite dense and fibrous. To make it more palatable, try slicing it thinly or chopping it into small pieces. This will help to break down its fibers and make it easier to digest. Additionally, green kohlrabi can be paired with a variety of flavors and ingredients, such as lemon juice, garlic, and ginger, to enhance its flavor and nutritional profile.
What are the health benefits of eating green kohlrabi?
Green kohlrabi is a nutrient-dense food that offers a range of health benefits when consumed as part of a balanced diet. It is high in vitamins C and K, as well as fiber and antioxidants, making it a great choice for supporting immune function, digestive health, and overall well-being. Green kohlrabi is also low in calories and rich in water content, making it a great choice for those looking to manage their weight or stay hydrated.
The antioxidants and anti-inflammatory compounds in green kohlrabi have also been shown to have anti-cancer properties and may help to reduce the risk of chronic diseases, such as heart disease and diabetes. Additionally, the fiber in green kohlrabi can help to support healthy blood sugar levels and promote feelings of fullness and satisfaction, making it a great choice for those looking to manage their weight or improve their overall health.
Can you grow green kohlrabi at home, and if so, how?
Yes, green kohlrabi can be grown at home, either in a garden or in containers. It is a cool-season crop that prefers well-drained soil and partial shade. To grow green kohlrabi, start by sowing seeds in early spring or late summer, about 1-2 inches deep and 1-2 inches apart. Keep the soil consistently moist and fertilize regularly to promote healthy growth.
Green kohlrabi is a relatively low-maintenance crop that can be grown in a variety of conditions. It is also a fast-growing crop, maturing in as little as 50-60 days. To harvest, simply trim the leaves from the bulb and twist or cut the bulb from the stem. Green kohlrabi can be grown in containers or in a garden bed, making it a great choice for gardeners of all levels.
How do you store green kohlrabi to keep it fresh?
Green kohlrabi can be stored in the refrigerator to keep it fresh for up to a week. To store, simply trim the leaves from the bulb and place it in a plastic bag or airtight container. Keep the bulb away from direct sunlight and heat, and maintain a consistent refrigerator temperature of 40°F (4°C) or below.
Green kohlrabi can also be frozen or pickled to extend its shelf life. To freeze, simply chop or slice the bulb and place it in an airtight container or freezer bag. Frozen green kohlrabi can be used in soups, stews, and casseroles, and can be stored for up to 6 months. Pickled green kohlrabi can be stored in the refrigerator for up to 6 months and can be used as a tangy and nutritious snack.
Are there any potential allergens or interactions to be aware of when eating green kohlrabi?
Green kohlrabi is generally considered safe to eat and is not commonly associated with any major allergens or interactions. However, some people may experience digestive issues, such as bloating or gas, due to its high fiber and raffinose content. Additionally, green kohlrabi is a member of the Brassica family, which also includes cabbage, broccoli, and cauliflower, and may cause allergic reactions in some individuals.
It’s also important to note that green kohlrabi may interact with certain medications, such as blood thinners, due to its high vitamin K content. Vitamin K can enhance the effects of blood thinners, increasing the risk of bleeding. If you are taking any medications or have any underlying health conditions, it’s always best to consult with a healthcare professional before adding green kohlrabi to your diet.