Kohlrabi, sometimes called a German turnip, is a bulbous root vegetable that falls under the cruciferous umbrella. It isn’t very common in American households, but people in European countries and northern India consume it regularly. It is a hearty vegetable that exhibits an impressive nutritional profile, offering several surprising health benefits. Including it in your diet may help to increase circulation, improve digestion, optimize immune function, strengthen bones, and more. 

What Is Kohlrabi?

Kohlrabi can grow in very harsh conditions and has a similar flavor profile to broccoli. Some say that kohlrabi exhibits a sweeter, more pleasant flavor profile than broccoli, offering a similar consistency to an apple at times. You can incorporate raw kohlrabi into slaws or salads, treating it similar to carrots. You can also boil and mash kohlrabi, or you can cube and roast it, using it as a substitute for potatoes. The leaves that stem from the kohlrabi bulb can be treated similarly to kale leaves. 

Kohlrabi Nutrition Facts

Research shows that kohlrabi exhibits an impressive phytochemical content, making it a powerhouse for fighting off cancer and high cholesterol. Kohlrabi consists of vitamins A, C, B-complex, and K, iron, potassium, magnesium, and calcium. It also contains lots of dietary fiber, phytochemicals, and various carotenes. According to research, kohlrabi exhibits the following health benefits. 

May Reduce Inflammation

A 2014 report in an issue of Preventative Nutrition and Food Science focused on the health benefits of both red and green kohlrabi. The report determined that red kohlrabi exhibited stronger anti-inflammatory compounds than green kohlrabi. Because of this, the researchers concluded that red kohlrabi may be more useful as an anti-inflammatory agent. The research used kohlrabi extracts, so more research is necessary on the actual vegetable itself. 

Helps Fight Cancer

The cruciferous vegetable family is full of cancer-fighting properties. Several components of these vegetables have demonstrated an ability to slow or prevent the growth of certain cancer cells. The sulfur-containing compounds, glucosinolates, support detoxification and the production of indole-3-carbinol and isothiocyanates, which help to reduce the risk of breast, colon, and lung cancer. According to several studies, there are several compounds in kohlrabi that may work to fight cancer. These compounds enhance the body’s ability to eliminate carcinogens before they can damage DNA or alter cell-signaling pathways. 

Promotes A Healthy Gut

Containing both soluble and insoluble fiber, kohlrabi is an excellent choice for promoting a healthier gut. Water-soluble fiber works to maintain healthy blood sugar and cholesterol levels, while insoluble fiber is not broken down inside the intestine. This actually adds bulk to your stool and encourages regular bowel movements. Fiber is the primary fuel source for gut bacteria, including Lactobacilli and Bifidobacteria. Producing short-chain fatty acids, these bacteria work to nourish the cells in the gut and may offer protection against obesity and heart disease. Nourishing gut bacteria also enhances immune function and may lower the risk of bowel disease. 

May Regulate Blood Pressure

Kohlrabi is an excellent source of potassium, with one cup containing 16% of the recommended daily intake. One study from Harvard University found that potassium acts as a vasodilator, reducing the strain on the cardiovascular system by easing the tension of blood vessels. In doing so, potassium may increase circulation throughout the body, oxygenating essential areas. This helps to lower the risk of cardiovascular episodes like stroke or heart attacks. Lastly, low levels of vitamin C are associated with high blood pressure and other heart-related issues. Kohlrabi is an excellent source of vitamin C, which is another reason why it may regulate blood pressure. 

Supports A Healthy Immune System

As detailed throughout this article, kohlrabi exhibits various nutrients that work to improve many areas of your health. By lowering inflammation and enhancing gut bacteria, kohlrabi may work to improve immune function. Additionally, kohlrabi is rich in vitamin B6, a necessary vitamin for protein metabolism, red blood cell development, and immune function. Vitamin B6 aids the production of both white blood cells and T-cells, two types of immune cells that fight off foreign invaders. Deficiency in these cells has been linked to weak immune function. The high vitamin C content of kohlrabi also helps to encourage optimal white blood cell function.

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Kohlrabi is not the most attractive vegetable, but such is the case for most root vegetables, daikon included. Kohlrabi is a stout turnip that belongs to the same species as cabbage, broccoli, cauliflower, collard greens, and kale. You can eat it in its raw form or you can cook it, turning it into somewhat of a potato substitute. For this recipe, you have to first peel the outer layer and then grate it. It doesn’t really have a smell and the flavor is sweeter and less fibrous than the stem of a broccoli crown.

We can’t ignore daikon, which is a large white radish that is a staple ingredient in Chinese and Japanese cuisines. It looks like a fat, white carrot that has a mild radish flavor. Many people decide to pickle it, but we aren’t doing that for this recipe. The combination of the kohlrabi, daikon, and dressing create a variety of sweet and tart flavors. It’s a very enjoyable eating experience, and we hope you like it. This recipe goes to show you that even uglier vegetables can be delicious! Plus, they’re great for your health.

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At this very moment, you may be thinking: “What the hell is kohlrabi?” Well, kohlrabi is like a cross between a cabbage and a turnip. It’s a bulbous vegetable that sprouts dark green leaves, which are also edible. The crisp sweetness of the apple and carrot balances the slight pepperiness of the kohlrabi. It’s a dish that you’ll truly love.

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Some people might not know what kohlrabi is. Well, here’s the rundown: Kohlrabi, which is a fall veggie, is valued in many places around the world because it is versatile and has a boatload nutrients. It is rich in potassium, iron, calcium, and contains B-complex vitamins, as well as vitamins A, C, and K. This recipe is a creative and easy entry into the world of kohlrabi, because who doesn’t love fries, right?

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During the summer we always seem to eat the same fruits and veggies, such as watermelon, okra, strawberries, or even tomato heavy dishes. On a trip to the grocery store or the farmer’s market, different summer produce items may catch your eye. They can look interesting, out of the ordinary, or unfamiliar, but you are curious about them. What nutrients or benefits could you be getting from these mystery fruits or veggies? Well, we are here to tell you the 8 best fruits and vegetables you should be eating this summer.

It’s good to be different, to step out of your comfort zone. There are so many summer produce varieties that can expand your taste buds and expose you to new flavors. New flavors mean new summer recipes! So try these summer fruits and veggies for new flavors and more nutrition.

Kohlrabi

This bulbous cabbage turnip looking veggie, which is packed with vitamin C and potassium, is often overlooked. Belonging to the same family as broccoli and Brussels sprouts, kohlrabi can be eaten cooked or raw. It can be a great raw, crunchy addition to salads or veggie platters, or you can steam it, boil it to make a mash, or cut the bulb into strips and roast them to make fries. Add some homemade raw ketchup to the mix and you’ve got yourself a healthy snack.

Summer Squash

Green zucchini, yellow crookneck, or round pattypan squash are rich in fiber and have properties that help regulate blood sugar levels. They have special components that help keep insulin, metabolism and blood sugar levels balanced. They have tons of B vitamins, magnesium, and omega-3 fatty acids. You can bake, sauté, or eat them raw in salads. You can make zucchini noodles or zucchini cakes that have a crispy outside and a creamy center.

Shallots

While these may not be the most exotic produce item, it has the highest concentration of antioxidants in the onion and leek family. Did we mention they have antibacterial, anti-inflammatory, and anti-allergic properties? Shallots have been known to help in the reduction of liver and colon cancers, as well as diabetes and heart disease. These are great in sauces, add bold flavor to stir-fries, and can stand in for an onion in any recipe.

Daikon

Daikon, the long white radish from East Asia, has a similar flavor to regular radishes, but it is a little sweeter. It is packed with anthoxanthin, which is an antioxidant that has been known to help lower cholesterol and blood pressure. Daikon is a versatile ingredient that can be made into raw fries, or added to a Thai salad or a flavorful curry. When buying daikon, make sure the skin is smooth and not wrinkled.

Arugula

Arugula salads are a fixture in many Italian restaurants. This mild, peppery green is a proven source of folate, vitamin C, and calcium. Lemon juice and extra virgin olive oil really help bring out arugula’s natural flavors. This green isn’t just for salads, you can blend it in smoothies or make it into a pesto with shallots. What a coincidence!

Hen of the Woods

Although the name might indicate a chicken that lives in the woods, this is actually a giant mushroom. With immune boosting minerals and B vitamins, Hen of the Woods or Maitake has been used in Chinese medicine for many years. Additionally, the extract from the mushroom helped boost the immune systems of breast cancer patients, who where undergoing chemotherapy. You may not see this in your average grocery store, but you may find it at a farmer’s market or Asian market.

Pluots

What is a pluot? This stone fruit is a combination of a plum and an apricot. This hybrid fruit is juicy, scrumptious, and can come in a variety of colors. You can use pluots in place of plums or apricots, or you can just eat them out of hand. In addition to tasting great, these help improve digestion, can relieve constipation, helps to boost vision, and helps regulate metabolism.

Escarole

Are you in need of some beta-carotene? Munch on this nutrient-dense green in salads, or you can sauté it or blend it in a smoothie. You can treat it the way you would arugula. This green is rich in vitamin K, which is essential for bone health.

Try these summer fruits and veggies this summer to expand your ingredient list and gain new recipes. Looking for seasonal produce is always a good idea to get new benefits from things that aren’t available year-round.

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