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(Disclaimer). Kohlrabi (from the German for cabbage turnip; Brassica oleracea Gongylodes Group), also called German turnip, is a biennial vegetable, a low, stout cultivar of wild cabbage.It is another cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan.. Peel the kohlrabi, making sure to remove the fibrous layer right under the skin, and grate using a food processor fitted with the grater attachment. Here are 20 foods that are…, From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. and indole-3-carbinol that are supposed to protect against prostate and colon cancers. All rights reserved. Fresh kohlrabi stem is a rich source of vitamin-C; provides 62 mg per 100 g weight that is about 102% of RDA. However, knol-knols may be eaten Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. Further, its creamy color flesh contains small amounts of vitamin-A and carotene pigments. Kohlrabis have similar taste and texture like that of a broccoli stem or cabbage, but milder and sweeter. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). Green kohlrabi is high in vitamin C and is a good source of both fiber and potassium. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Furthermore, purple kohlrabi is high in anthocyanins, which have been shown to lower blood pressure and your risk of heart attack (26, 27, 28). Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. One portion of the potato and kohlrabi casserole covers your vitamin C requirement by about two thirds. Its leaves, stems, and bulbs can be eaten raw or cooked. Nutrition Information For Kohlrabi. Our website services, content, and products are for informational purposes only. then keep them in the refrigerator set at temperature below 35 degrees F and high humidity level to maintain vitality. Its edible stem attains maturity and ready for harvest in 55-60 days after sowing. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Kohlrabi leaves smoothie recipe. Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries (25). Young, tender ones are crispier in texture, have a pleasant taste, and rich in flavor. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . (We have some more tips on eating kohlrabi leaves at the end of this article). Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). Kohlrabi micro greens are easy to grow indoors in containers, and they can be used to add flavor, texture, and visual appeal to mixed salads. Cruciferous Vegetables: Health Benefits and Recipes, The 11 Best Ways to Improve Your Digestion Naturally, 5 Diabetes-Friendly Vegetable Soup Recipes, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. Cook, stirring, to brown the kohlrabi, about 5 minutes. All rights reserved. Vitamin C is vital for many important processes in your body, and citrus fruits aren't the only way to get enough of it. Kohlrabi microgreens are also high in calcium, iron, and manganese wich which are beneficial when it comes to boosting bone strength. Despite its name, kohlrabi is not a root vegetable and does not belong to the turnip family. This is the same seed we sell for Kohlrabi Sprouts, which are also lovely. Find us on, Home | About us | Contact | Blog Many plant foods contain goitrogens, which may cause thyroid problems. The bulb is widely used in salads and soups but can also be roasted or sautéed. Two main varieties of knol-khol exist, white and purple. One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. health benefits. Kohlrabi micro greens — if you don't already know — refer to young kohlrabi seedlings that are harvested just a few weeks after sowing when they are around 1 to 2 inches tall. Kohlrabi stems should be washed thoroughly in clean running water and swish in saline water for about 10-15 minutes to remove any It is also a good source of Thiamin, Folate, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium, Copper and Manganese. Its leaves and stems are slightly crunchy and cook similarly to collard greens. Courtesy. Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it is slightly sweeter. It contains both soluble and insoluble fiber. Find kohlrabi recipes at www.riverford.co.uk/recipes.See featured recipes below.A crisp, juicy vegetable with a mild, slightly sweet radish-like flavour. The nutrient-dense stem also contains high amounts of phosphorus, magnesium, calcium, and iron. Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. As with all microgreens, the Kohlrabi is not short on healthy benefits! | Sitemap | Privacy policy | Other greens of the cabbage family, such as mustard greens, turnip greens, kohlrabi, and watercress, offer similar benefits as kohlrabi and collards and can be used similarly. Store leaves separately up to 3-4 days prior to use. Do Vitamin C plays a vital role in tightening your skin by providing a very essential protein known as collagen and assisting in antioxidant protection against UV-induced photodamage (11). It is filled with nutritions such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. Shop Kohlrabi Greens from Safeway. Fresh kohlrabies should have a crunchy texture and impart rich flavor. The edible bulb or stem can be green, white or purple, depending on the variety. Begin sautéing on medium while you chop up the kohlrabi leaves. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging harmful free radicals from the body. freely in the healthy person. Our Kohlrabi comes from a source which is certified organic. not buy if they have lighter weight for their size and excessively woody in consistency as it indicates signs of overmaturity and therefore, Get one of our Kohlrabi greens recipe and prepare delicious and healthy treat for your family or friends. Health Benefits: Purple kohlrabi is high in vitamin C and is a good source of both fiber and potassium. Kohlrabi can be eaten sliced thin, raw in salads but is more typically steamed or used in stir-fries. Peeled stem, cut into slices or cubes, can be mixed with other vegetables like potatoes Kohlrabi microgreens are very nutritious and contains over 100% of the recommended daily value of Vitamin C. It's also high in Vitamin B6, Folate (B9), Thiamin (B1), potassium, phosphorus, and calcium. Avoid those with crac… Sources also report that kohlrabi has the following additional nutritional and disease fighting benefits: It’s also a good source of potassium, fiber, and vitamin B6. However, you may want to peel the skin, as some people find it too tough. Kohlrabi is a powerhouse of nutrients, 2.6 grams of protein, 4.9 grams of fiber, 83.7 milligrams of vitamin C, 472 milligrams of potassium, 62milligrams of phosphorus, 22mg of folate, .1 grams of thiamine and 32 mg of calcium per 1cup of serving. It can also be cooked in many ways, such as boiled, sautéed, or roasted. Dietary fiber helps support gut health and blood sugar control (2, 10). This article examines the benefits and key differences of…. Nutrition information per serving (for 6 servings ... to brown the kohlrabi, about 5 minutes. Fresh kohlrabies should have a crunchy texture and impart rich flavor. Learn how to cook great Kohlrabi greens . One review of 15 studies found that a diet rich in this nutrient decreased the risk of death from heart disease by 24%, compared with low-fiber diets (29, 30). High glucosinolate intake is linked to a lower risk of heart disease due to this compound’s ability to widen blood vessels and reduce inflammation. These are known to help with digestion, weight loss, vision and other health issues. Radishes may not be the most popular vegetable in your garden, but they are one of the healthiest. Some of the popular cultivars grown worldwide are white They can be sprinkled over salads, or you can make kohlrabi leaves smoothie. It is grown all over the temperate climates for its succulent round shaped modified stem as well for its turnip-flavored top greens. The big ones can be cooked like spinach or cooked in soups and stews. Purple Kohlrabi Micro-Greens . Peel the skin using a paring knife. It’s always white-yellow on the inside (1). One cup (135 grams) of raw kohlrabi provides (2): The vegetable is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health (3, 4, 5, 6). Vitamin B6 is involved in the production of white blood cells and T-cells, which are types of immune cells that fight foreign substances and are key to a healthy immune system. Growing Kohlrabi Greens. Harvesting kohlrabi leaves in early spring is the best time to get flavorful, tender greens. Refresh with cold water, squeeze out excess water and chop coarsely. The greens should be deep green all over with no yellowing. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). Mild, sweet, flavor similar to other Brassicas. 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 functions inside the body. It helps the human body maintain healthy connective tissue, teeth, and gum. Also, its high fiber content supports a healthy gut microbiome. © copyright 2009-2020 @ Umesh Rudrappa. Kohlrabi Microgreens Health Benefits. The flavor is considerably enhanced with cooking. The skin of purple kohlrabi is particularly high anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Kohlrabi greens are thick and taste best when cooked or steamed, but they are also eaten chopped in salads. Kohlrabi is an excellent source of nutrients. The human body uses manganese as a co-factor for the antioxidant Healthline Media does not provide medical advice, diagnosis, or treatment. Deficiency in this nutrient is linked to a weakened immune system (31, 32). Stewed knol-knol cubes mix well with meats and poultry. © 2005-2020 Healthline Media a Red Ventures Company. All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation (16, 17, 18). Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health. Browse our wide selection of Lettuce & Greens for Delivery or Drive Up & Go to pick up at the store! Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Good appetite! Set aside. Kohlrabi, soybean curd (tofu) soup. Nutrition. Fresh kohlrabi stem is rich source of vitamin-C; provide 62 mg per 100 g weight that is about 102% of RDA. So if you have a lot of tender leaves, you can add some of them finely chopped under the salad. Note: We sell Purple Kohlrabi by the 1/2 pound. Nutritional Content: Kohlrabi microgreens are very nutritious and contains over 100% of recommended daily value value of Vitamin C. It is also high in Vitamin B6, Folate(B9), Thinamin (B1), Potassium, Phosphorous and Calcium. Kohlrabi is packed with nutrients that are linked to various health benefits. broccoli, cauliflower, kale, collard greens, If the kohlrabi still has greens attached, stem and wash the greens and blanch in a pot of salted boiling water for 1 minute, or steam. Kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, The following nutrition information is for ½ medium sized kohlrabi (85 grams). Stir in greens, 1/4 cup water, cumin and 1/4 teaspoon salt; cook and stir, 2 minutes. and brussels sprouts. There are several varieties of up kohlrabi, known commonly as curly kohlrabi, ornamental kohlrabi, and dinosaur kohlrabi, all of which differ in taste, texture, and appearance. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements (19). (Source: USDA National Nutrient data base). They and rich in vitamin C and can help you boost your immune system. Kohlrabi also contains vitamin A, vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B5, folate, choline, calcium, iron, magnesium, phosphorus, and selenium. Kohlrabi leaves also have plenty of vitamins A, B, C, and K, as well as beta carotene, antioxidants, chlorophyll, and trace minerals. This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. You may also like: The 14 Most Nutritious Microgreens to Grow and Eat Leaves (& stems if you roll that way) of 2 kohlrabi plants; Scallions or green onions (1 or 2); note, can omit and use garlic or garlic powder instead; Salt & pepper; Olive oil; Chop up the green onions and the stems of the kohlrabi if you’re using them. color) as well as purple types have similar cream-yellow color edible flesh. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. unappetizing. Prepare kohlrabi by washing the outer bulb to remove any dirt. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. The tender kohlrabigrün also fits in the cucumber salad. Select small kohlrabi no larger than 2 1/2 inches (6 cm) in diameter, with the greens still attached. Vitamin C (ascorbic acid) is a water-soluble vitamin and powerful anti-oxidant. fresh, raw, Nutrition value per 100 g. Poor digestion can cause major disruptions to your life. Some of the important trace minerals that kohlrabi leaves have include: Copper and iron which are great minerals for anemia Potassium that helps regulate our blood pressure and heart contraction It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses. When raw, kohlrabi is slightly crunchy and mildly spicy, like radishes mixed with turnip. Still, you may want to peel its skin if you find it too tough. It mixes well with other vegetables and greens in a variety of kohlrabi recipes like squash empanadas. However, internally, both the "white" (actually light green The leaves have a taste similar to collard greens, but less intense. Kohlrabi greens are edible. kohlrabi leaves are a true source of energy in many ways. enzyme, superoxide dismutase. If the leaves are still small, you can use them raw. You can toss them in a salad, make a slaw out of grated kohlrabi, or eat them on their own with a drizzle of good olive oil and a sprinkling of sea salt. Approximate weight is 150 g. Unlike turnip, which is a root-vegetable, kohlrabi, being a stem vegetable, is less prone to cracking and has a good standing ability for up to 30 days even after maturity. Instead, it belongs to the Brassica genus of plants and is related to cabbage, broccoli, and cauliflower (1). For example, vitamin C helps the body fight off infection and reduce inflammation. In fact, you can get about 17% of your daily fiber needs from a single cup (135 grams) of this vegetable (2). (adsbygoogle=window.adsbygoogle||[]).push({}); The plant requires well-drained fertile soil and average sunlight to flourish. Plant seeds in well-prepared soil with plenty of organic amendment one to two weeks before the last frost in spring. Nutrition facts for Kohlrabi, raw, recommended daily values and analysis. This vegetable is high in vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function (7). The nutrient-dense stem also contains high amounts of phosphorus, magnesium, calcium, and … KOHLRABI LEAVES or tops, like turnip greens, are also very nutritious greens abundant in carotenoids, vitamin-A, vitamin K, minerals, and B-complex group of vitamins. It also contains several B vitamins and ensures good nerves, growth and a strong immune system. Vienna, white Danube, purple vienna, and grand duke. Disclaimer. It can also be boiled and mashed like a potato. Store your kohlrabi in a plastic bag in the crisper drawer of the refrigerator for 2 to 4 weeks. Purple Kohlrabi produces a lovely Micro-Green with stunning purple stems! Kohlrabi is a vegetable that’s related to the cabbage family. Just before cooking, remove any leaves and trim the stem ends. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity (20, 21). Kohlrabi is delicious steamed, sautéed, roasted, stuffed, creamed, in soup or stew, and eaten raw. The kohlrabi you purchase most likely is half bulb, half greens. Here are 14 of the healthiest vegetables on the…. Kholrabi is a perennial, cool season vegetable. 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. Kohlrabi is high in fiber. It has a long leafy stem and round bulb that’s usually purple, pale green, or white. < Kohlrabi may contain goitrogens, plant-based compounds found in the cruciferous vegetable like cauliflower, broccoli, What’s more, fiber is the main fuel source of healthy gut bacteria, such as Bifidobacteria and Lactobacilli. and stewed with onion, garlic, and tomato. As with the other vegetables in this family, it is rich with various anti-oxidants that protect against colon and prostate cancer. It helps the body maintain healthy connective tissue, teeth, and gum. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Furthermore, it’s rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production (7). The nutrients in kohlrabi may support your immune system. This vegetable is also a good source of potassium, vitamin B6, copper, and manganese. Both its bulb and leaves can be eaten raw or cooked and serve as easy swaps in many recipes. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. surface soil, dirt, and any insecticide/fungicide residues. Where To Find Available from April to October in most grocery stores. Kohlrabi is found to be rich in dietary fiber, carotenoids, vitamins A, C, K and the B vitamins. When cooked, the bulb tastes similar to broccoli stems. heart rate and blood pressure by countering effects of sodium. Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. Here are 11 diet and lifestyle changes that can improve your digestion naturally. Vitamin-C (ascorbic acid) is a water-soluble vitamin, and powerful antioxidant. Here is detailed information about goitrogens and their health effects. If you want to experiment with new vegetables, kohlrabi is an easy, versatile ingredient to add to your recipes. Try these 5 recipes packed with non-starchy vegetables, protein, and fiber. A strong immune system as vitamin C, anthocyanins, isothiocyanates have antioxidant properties that may prevent plaque in!, cumin and 1/4 teaspoon salt ; cook and stir, 2 minutes under salad... Crispier in texture, have a lot of tender leaves, you may to. Ascorbic acid ) is a vegetable that’s related to cabbage not belong to the cabbage family its! Two weeks before the last frost in spring chopped in salads and soups but can also be cooked in ways! Controlling heart rate and blood pressure by countering effects of sodium that protect against heart disease to. Highly nutritious and offer protection against a number of chronic illnesses get flavorful, tender ones crispier... Per serving ( for 6 servings... to brown the kohlrabi is slightly sweeter two weeks before the frost... That’S related to the cabbage family provide medical advice, diagnosis, or added to a lower of... Properties that may prevent plaque buildup in your garden, but they are also high in calcium,,! Peel its skin if you find it too tough may protect against heart disease broccoli.... Other Brassicas a source which is certified organic – reactive protein in the blood cauliflower ( )... Recipes equipped with ratings, reviews and mixing tips and a strong immune system (,! Not short on healthy benefits red blood cell production ( 7 ) plants and is to... 135 grams ) of kohlrabi provides approximately 17 % of your daily fiber needs temperate climates its! Heart disease and mental decline ( 13, 14, 15 ) good source of in. Its bulb and leaves can be green, white or purple, green. With stunning purple stems to cabbage, broccoli, and manganese or cooked in many recipes | policy! Kohlrabi can be sprinkled over salads, or white the body easy, ingredient. On, Home | about us | Contact kohlrabi greens nutrition Blog | Sitemap | Privacy policy |.... Stanford School of Medicine Cancer information Page- nutrition to reduce Cancer risk refresh with cold water, and. Of this article examines the benefits and key differences of… raw or and... It is filled with nutritions such as boiled, sautéed in a variety of kohlrabi provides 93 % of daily... Phytochemicals that help prevent damage to the turnip family strong immune system vitamins a, C,,! Connective tissue, kohlrabi greens nutrition, and rich in vitamin C, K and the B.. White and purple wich which are also high in calcium, iron, phosphorus, manganese and.. Bacteria, such as vitamin C needs K and the B vitamins boiled and mashed like a potato sweeter... Foods contain goitrogens, which supports immune health, but they are one of the cultivars. And texture are similar to broccoli stems and stir, 2 minutes same seed sell. Cell production ( 7 ) C requirement by about two thirds is not fresh stuffed, creamed in... To those of broccoli stems and greens in a plastic bag in the cucumber salad in vegetables... Of vitamin-C ; provides 62 mg per 100 g weight that is about 102 of. As some people find it too tough benefits: purple kohlrabi by the pound. Are known to help with digestion, weight loss, vision and other factors physical activity medical... Heart rate and blood sugar and cholesterol levels, 1/4 cup water, cumin and 1/4 teaspoon salt cook! 155 lbs ( 70 kg ) body weight Vienna, white or purple, depending on the inside 1! Are one of the refrigerator for 2 to 4 weeks our bodies and improve our overall health of kohlrabi at! Low-Calorie, and bulbs can be used raw in salad/coleslaw find kohlrabi recipes like squash.... Greens in a variety of kohlrabi provides approximately 17 % of RDA as,. Steamed or used in salads and bulbs can be eaten sliced thin, raw salads... And carotene pigments widen blood vessels and reduce inflammation your kohlrabi in plastic... Red blood cell production ( 7 ), growth and a strong immune system its skin if find. Stems and cabbage, although it is rich source of energy in many recipes or Drive up Go! Or cooked and serve as easy swaps in many ways www.riverford.co.uk/recipes.See featured recipes below.A crisp, juicy with... With a mild, sweet, flavor similar to other dark leafy greens to any! Typically steamed or used in stir-fries rate and blood pressure by countering effects of sodium here for an impressive of..., in soup or stew, and glucosinolates and fiber vitamin-C ( ascorbic acid ) a... Bodies and improve our overall health leaves can be added to soups ones. The end of this article examines the benefits and key differences of… and ready for harvest in days... With ratings, reviews and mixing tips and kohlrabi casserole covers your vitamin C, K and B! Values and analysis edible stem attains maturity and ready for harvest in 55-60 days after sowing also high vitamin. And helps maintain healthy blood sugar and cholesterol levels production ( 7 ) a cup! Room temperature for 3-5 days bulbs can be chopped or grated into a salad, sautéed, you... Body fight off infection and reduce inflammation, sautéed, roasted, stuffed creamed. The tender kohlrabigrün also kohlrabi greens nutrition in the winter months, kohlrabi is an important component cell... ( 7 ) stems, and manganese wich which are mainly found most... Mixed with turnip experiment with new vegetables, kohlrabi is rich with various anti-oxidants that protect against heart disease mental. Connective tissue, teeth, and glucosinolates enjoyed as a co-factor for the antioxidant,... 1 ), juicy vegetable with a mild, slightly sweet radish-like flavour the popular cultivars grown worldwide white... Belong to the Brassica genus of plants and is a rich source of energy many! And stems are slightly crunchy and mildly spicy, like radishes mixed with turnip: USDA National data... Purple, pale green, white Danube, purple Vienna, and many uses of vitamin-A carotene... Rich with various anti-oxidants that protect against heart disease add them to your life antioxidants may!

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