Wednesday, September 21, 2011

Cool Kohlrabi Salad

If you're looking for a little something different to munch on...please look no further.  Meet kohlrabi.  It's hard to describe the texture and flavor...it's like cucumber meets radish meets carrot...I don't know, that sounds like a strange combo so just try it and see what you think!  If you are familiar with this delicious (root-looking but not actually a root) vegetable than you are a lucky-duck.  I envision endless opportunities with kohlrabi.  However, I kept this recipe simple and easy.  It's a stifling 100 degrees here in Northern California and so I wanted something cool, crunchy and delicious.  Kohlrabi gets a check, check and check on that list.  

Ingredients
-3 to 6 kohlrabi, julienned 
-Drizzle of oil (I like walnut oil) 
-Lemon juice to taste 
-1/4 teaspoon salt
-Dried or fresh herbs such as parsley, mint, basil, dill, etc. 

How To
1.  To kohlrabi, add lemon juice, salt and oil to taste 
2.  Toss and place in fridge for 30-45 minutes
3.  When chilled garnish with favorite herb

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Kohlrabi Benefits

Kohlrabi is high in bioflavonoids, plant pigments that work with vitamin C and other antioxidant to prevent the cell damage that promotes cancer.

Kohlrabi is also high in indoles, chemicals that reduces the effects of estrogen, and thus may reduce the risk of breast cancer.

Kohlrabi helps stabilize blood sugar imbalances and is beneficial for hypoglycemia and diabetes.

Kohlrabi is a good source of vitamin C; a 1/2 – cup serving provides 50% of the adult RDA. This vitamin so essential for maintaining healthy skin, connective tissue, and a strong immune system.

Kohlrabi is a good Source of Potassium. Potassium is one of the most important minerals in the body. Potassium is important for proper functioning of every cell in the body and is critical for muscle contractions and controlling the heartbeat. It also helps to lower blood pressure. Studies have shown that a potassium rich diet can also reduce blood pressure in those who are hypertensive.

Kohlrabi is high in dietary fiber. A serving of kohlrabi provides five grams of soluble fiber – the kind that’s important for heart health.

Kohlrabi is low in calories and fat, with only 36 calories in a cup of raw kohlrabi, it’s a food you can enjoy without regret. Its little fat content is needed to absorb the fat soluble vitamins.

Nutrient Content 
per 1 cup (140g) raw Kohlrabi
Vitamin C: 84mg
Potassium: 472mg
Carbohydrates: 8.4g
Protein: 2.3g
Fiber: 4.9g
Calories: 36 

 
    Shared on: Summer Salad Sunday

1 comment:

  1. It looks so crunchy and delicious! I bought some kohlrabi at the Farmer's Market the other day....can't wait to try it! Thanks for sharing this with Summer Salad Sundays, look forward to seeing you again soon!

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