Monday, 19 July 2010 17:10

Kohlrabi Slaw

Have you tried Kohlrabi?

My cousin Rocio recently shared her recipe for a delicious summer coleslaw with the items from her CSA (Community Supported Agriculture) box – one of which was Kohlrabi.  It was so good, we just had to share!

Kohlrabi coleslawIngredients

  • 2 ½ cups of Kohlrabi, peeled and shredded  (with the protective larger skin removed in medium to large size bulbs, small kohlrabi bulbs generally do not need to be peeled)
  • ½ cup of shredded Turnips
  • ½ cup of shredded Carrots
  • ½  head of Cabbage
  • 2 tablespoons of Olive Oil Mayo
  • Salt and Pepper to taste

Directions

Use a cheese grater or food processor to shred the peeled kholrabi, turnips and carrots.  You can do it the old fashioned way, with a simple knife, but the grater and food processor will save you a lot of time.  A mandolin slicer was used to shred the cabbage.

Combine all the shredded veggies in a large bowl. 

The veggies release enough water to make the mayo combination nice and creamy.   You can add mayo, salt and pepper to taste. 

Why do we love this simple recipe?  The ingredients are good for you!


Carrots – are high in Vitamin A and beta carotene, fiber, calcium, potassium and other trace minerals.

Kholrabi – are high in vitamins A and C and minerals potassium and calcium.

Turnips – are good source for vitamin C, potassium and calcium.

What is Kohlrabi?

KohlrabiThese tasty green or purple colored turnips can be eaten raw or cooked and are similar in taste to broccolli stems.   The folks over at Green Earth Institute give this unusual looking veggie a big thumbs up.

“With only 36 calories, one cup of raw kohlrabi has nearly 5 grams of fiber and is an excellent source of Vitamin C and a good source of Potassium. Kohlrabi contains important phytochemicals such as indoles, sulforaphane and isothiocynates. Indoles are believed to be potentially significant anti-cancer compounds and are found in other cruciferous vegetables, including broccoli, Brussels sprouts, cabbage and cauliflower. These plant compounds are not destroyed in cooking, and the bioactivity of indoles may actually be increased by cooking.”

To learn more about this fun veggie and try in some recipes, visit:

Published in Recipes de Mi Mamá

Recipes de Mi Mamá

We have taken our mamás’ y abuelitas’ traditional Hispanic recipes and made them fit our healthier lifestyles.

Some basic Tips to remember are:

Abuelita cooking

1. Look for alternatives to lard and butter. Try olive or sesame seed oil and use about half of what the recipe calls for, you can always add a little water to the oil if you need to.

2. Try to boil, grill and bake rather than fry.

3. Replace your white rice with brown rice and your grains with whole grains make sure to use corn tortillas rather than flower.

4. Double your fruits and vegetables in every recipe.

5. Substitute your steak and ground beef for leaner proteins such as chicken or ground turkey.

6. You can still have dessert but make sure that fruit is a major ingredient.

7. Make sure that your plate has ¼ lean protein, ¼ whole grains, and ½ fruits/vegetables.

8. Food Pyramid: www.mypyramid.gov

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