Alice Henneman, MS, RDN, Nebraska Extension in Lancaster County
We're advised to eat more fruits and vegetables daily to promote good health. Among the recommendations are to eat cabbage and other cruciferous vegetables several times a week to help reduce the risk of certain cancers such as colon and rectal cancer.
Cruciferous vegetables — other than cabbage — include broccoli, cauliflower, kohlrabi, bok choy, kale, Swiss chard, Brussels sprouts and beet and mustard greens.
One cruciferous vegetable many people may enjoy, but frequently haven't tried, is kohlrabi. One cup of raw kohlrabi has only 40 calories and is high in vitamin C.
Kohlrabi looks a little like a creature from outer space (see picture above). It is crispy, sweet-tasting and delicate in flavor. It is somewhat like a cross between cabbage and turnips.
Kohlrabi may be cut into strips and eaten raw. Or, toss it into salads. Stir-frying is another possibility. Here are a few tips to help you choose and use kohlrabi:
- A small or medium sized kohlrabi (under 3 inches in diamater) may be most tender.
- Trim the bulb and pare all traces of the fibrous underlayer beneath the skim before eating.
- Remove the leaves and store kohlrabi in a performated plastic bag in the refrigerator crisper. It will maintain good quality for about one week.