From the Cancer Support Community Kitchen Expert
Robin McClanathan MT (ASCP) Owner of Nutrition with a Culinary Flair!
Veggie of the season:
Excerpted from Rolling Prairie Cookbook, by Nancy O’Connor
Kohlrabi can be one of those intimidating vegetables if you haven’t been around it much. It has the look of an organic green Sputnik, with a taste like fresh, crunchy broccoli stems accented by radish. The name kohlrabi comes from the German kohl, meaning cabbage, and rabi, or turnip, ad that kind of sums it up.
Simple Solution: Although these green bulbs look like they were dug up from the earth, the round bulb is a swollen stem that grows above ground. Not a commonly used vegetable in American cuisine, kohlrabi is widely used in central Europe and Asia. It is still patiently waiting to be discovered in this country.
Handling: If the kohlrabi leaves are still attached to the bulb, trim them and store separately. If the leaves are in good shape- firm and green, they can be cooked but will need to be used within a couple of days. The bulbs should be stored, unwashed, in a plastic bag. They will hold for about a week in the refrigerator. Smaller kohlrabi are the sweetest and most tender. Bulbs much bigger than the size of a tennis ball won’t be as tasty and often have a pithy flesh.
Simple Preparation: Tender, young kohlrabi is delicious eaten raw. Peel the outer skin with a paring knife. Slice, dice, or grate, and add to salads. Use on raw vegetable platters or serve with a creamy dip. Substitute in recipes calling for radishes. Grated kohlrabi can be added to slaw, but lightly salt it first and let stand for several minutes. Squeeze to remove any excess water before adding dressing. Kohlrabi can also be steamed or boiled. For this preparation don’t peel until after they are cooked. Steam or boil until bulbs are tender, peel skin, and season with butter, salt and pepper, a cheese sauce, or just enjoy plain.
If the leaves attached to the kohlrabi bulb are fresh and green, they can be enjoyed as a cooked green. Wash the leaves and remove the ribs. Blanch in boiling water until just wilted, 3-5 minutes. Drain and squeeze excess water from leaves. Chop leaves, then sauté in a little olive oil or butter. Season with salt and pepper. Add a splash of vinegar or squeeze of fresh lemon juice.
Kohlrabi “Mashed Potatoes”
2 medium Kohlrabi, peeled and cubed
1 T Butter
1 t sea salt, to taste
Peel kohlrabi with a carrot peeler. Chop in ¼ - 1/8 inch cubes. Boil kohlrabi in medium size boiler with a small amount of salt. Continue to boil till soft (just like potatoes)
When soft, drain kohlrabi and mash with butter.
Per serving (excluding unknown items): 28 calories; 3 g Fat (90.7% calories from fat); trace Protein: trace Carbohydrate; trace Dietary Fiber; 8 mg Cholesterol; 501 mg Sodium. Exchanges: 0 Vegetable; ½ Fat.