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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. It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8, 9). Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. Test Kitchen tip: The more water you remove, the better the fritters will be, so really try to wring them out if you have the time! Their odd, leafy offshoots gave them a knobby appearance. Lemon 3. Kohlrabi is a vegetable that’s related to the cabbage family. Despite its name, kohlrabi is not a root vegetable and does not belong to the turnip family. The first time I saw kohlrabi, I was blown away. 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). They’re best served when piping hot, but they’re also tasty when served cold the next day. Their sweet flavor reminds me of winter cabbage with a hint of broccoli stem, but they finish light and crisp like an apple. Also, its high fiber content supports a healthy gut microbiome. Radish 6. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to turn local, seasonal ingredients into beautiful meals for her family. Radishes may not be the most popular vegetable in your garden, but they are one of the healthiest. The bulbs can be tossed straight into the bin without being wrapped. It has long leafy greens that shoot out from the top. Here are 14 of the healthiest vegetables on the…. Kohlrabi is packed with nutrients that are linked to various health benefits. Place the drained kohlrabi in a medium bowl with the fresh herbs (if using), eggs, flour, salt and pepper. Cook the fritters until they’re browned on both sides, flipping halfway through, about 5 minutes on each side. Kohlrabi is high in fiber. These bulbs might look like root vegetables, but they actually grow above ground like cabbages. 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. Before I could wonder if it was a root vegetable or a weird fruit, I cut into it and fell in love with its crisp texture and unique flavor. In fact, you can get about 17% of your daily fiber needs from a single cup (135 grams) of this vegetable (2). If the leaves have already been removed, you’ll have to give the bulb a gentle squeeze; if it’s soft, it’s probably past its prime. Here are 11 diet and lifestyle changes that can improve your digestion naturally. This article reviews kohlrabi, including its nutrients, benefits, and many uses. Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). What’s more, the bulb can replace crunchy vegetables like broccoli, cabbage, radishes, and potatoes, while the leaves can be used in place of kale, spinach, or other greens. It’s also a good source of potassium, fiber, and vitamin B6. No matter which kohlrabi recipe you choose, you’ll want to start by peeling and discarding the tough, outer layer. It’s always white-yellow on the inside (1). It’s a brassica—like cabbage, broccoli, and cauliflower—and those cute bulbous shapes grow above ground, not below. Preheat the oven to 450°F. Its leaves, stems, and bulbs can be eaten raw or cooked. It makes a fantastic appetizer or side dish to shredded pork or chicken. Poor digestion can cause major disruptions to your life. I’ll share a few of my favorite kohlrabi recipes, but first, let’s talk about what it is and how to select a fresh one. It’s so crisp and refreshing on its own, or you can pair it with juicy vegetables to make tasty salads like this Kohlrabi, Cucumber and Tomato Salad. When you get home, remove the leaves (but don’t throw them away—add them to your dinner salad or saute them in olive oil with garlic for a tasty treat). If you prefer larger fritters, use a 1/2-cup scoop! This is my favorite way to cook this unusual vegetable. Meanwhile, heat 1/2 inch of oil in a large skillet over medium-high heat. Finally, a high-fiber diet may protect against heart disease. Top 10 easy to grow vegetables for beginners: 1. Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Start by placing your shredded kohlrabi in a fine mesh sieve and pressing it to remove any excess water. Are you making the most out of your crisper drawer? Its leaves and stems are slightly crunchy and cook similarly to collard greens. 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 bulb is widely used in salads and soups but can also be roasted or sautéed. Kohlrabi, which can be green or purple, is a bulbous vegetable surrounded by two layers of stiff leaves attached in a rosette, like a cabbage. Shred it and mix with an egg … Healthline Media does not provide medical advice, diagnosis, or treatment. one of these oils with a high smoke point, Christmas Tree Delivery Is a Thing and We’re So on Board, Do Not Sell My Personal Information – CA Residents, 4 medium kohlrabi (about 2 pounds), cut into 1-inch cubes, 1 pound kohlrabi, shredded (about 3 medium kohlrabi). Lettuce 9. If you want to experiment with new vegetables, kohlrabi is an easy, versatile ingredient to add to your recipes. Keep it simple though. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). Place the kohlrabi in an even layer on a parchment-lined baking sheet and drizzle with a few teaspoons of olive oil. Here are 13 of…. Kohlrabi, also known as German turnip, is a cruciferous vegetable. I’ll let you in on a little secret: You can make fritters out of almost any vegetable you find at the farmers market! The skin of purple kohlrabi is particularly high anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color. One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. Cabbage 5. Test Kitchen tip: To turn this into a sheet pan dinner, top the kohlrabi with a few chicken breasts or pork chops! Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Our website services, content, and products are for informational purposes only. High intake of anthocyanins is linked to a lower risk of heart disease and mental decline (13, 14, 15). Typically grown in the winter months, kohlrabi can usually be found in most grocery stores. Finally, a single cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. It’s a quick way to know how fresh the bulbs are, because the leaves wilt within a few days of harvest. Many plant foods contain goitrogens, which may cause thyroid problems. Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). Here is detailed information about goitrogens and their health effects. A long-term study in 1,226 women aged 70 or older found that eating a diet rich in cruciferous vegetables was associated with a 13% lower risk of death from heart disease for every 10-gram increase in fiber intake per day (25). When you’re ready to serve, top each fritter with a dollop of Greek yogurt or sour cream. Season the cubes with a pinch of salt and other spices, if desired. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Kohlrabi is an excellent source of nutrients. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. 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