NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
August 17, 2000
The first time I saw a kohlrabi from my Aunt Martha’s garden, I thought I’d made contact with something from outer space. With its globular body and tentacle-like shoots, it certainly didn’t look like a member of the cabbage family. And I definitely didn’t want to taste it. But to be polite I did take a bite at dinner -- the smallest bite humanly possible. To my surprise, it didn’t bite back. I didn’t keel over. And I even ate seconds.
Kohlrabi is fairly delicate in flavor. It tastes a lot like turnips and can be eaten either raw or cooked, hence its nickname, the "cabbage turnip." Other members of the cabbage family have a stronger flavor after cooking because of the hydrogen sulfide that’s released. In fact, the ancient Greeks had a saying, "Cabbage twice cooked is death."
Members of the cabbage family have found a place in the world’s cuisine. You’ll find bok-choy in Chinese stir-fry and cabbage in Korean kim chee. Ireland is almost synonymous with corned beef and cabbage. Then, of course, there’s Germany’s contribution to local cuisine, sauerkraut, and the American summertime favorite, coleslaw. Here’s a marinated salad recipe featuring cabbage’s mild-mannered cousin, the kohlrabi. It’s tasty, colorful and definitely worth a second bite.
Marinated Kohlrabi and Carrots Salad
Makes 8 servingsIngredients:
6 small kohlrabi, peeled and cut into matchsticks
3 medium carrots, peeled and cut into matchsticks
1/2 cup olive oil
2 tablespoons lemon juice
2 tablespoons sherry vinegar
1 teaspoon sugar
1/2 teaspoon dried thyme
1 tablespoon rinsed and drained capers (optional)
salt and pepperProcedure:
Cook peeled and cut kohlrabi and carrots in boiling water for 2 minutes. Drain and place in bowl. Mix remaining ingredients and pour over vegetables. Marinate in the refrigerator for 48 hours. Drain some of the marinade before serving.
A serving of Marinated Kohlrabi and Carrots Salad contains 180 calories, 15 grams of fat,
4 grams of dietary fiber and more than a full day’s supply of vitamin A as beta
carotene. Several of the ingredients in this salad are noted for their health benefits.
Vegetables like kohlrabi, broccoli, Brussels sprouts, cabbage, radishes and rutabaga are included in the cruciferous family, named because their flowers are shaped like crosses. Members of this family may help prevent colon cancer and other types of cancer.
When choosing kohlrabi, look for young bulbs that appear fresh and unscarred. Remove the leaves before storing because the tops deteriorate quickly. Store fresh kohlrabi in the refrigerator crisper. To preserve nutrients, try steaming, microwaving or cooking quickly in a small amount of water.
Olive oil is the fat of choice in this recipe. Olive oil lends a distinctive flavor, and some studies have shown that people in the Mediterranean area of the world, who eat a diet high in fruits, vegetables, fish and as much as 40 percent of their daily calories from olive oil, have lower rates of heart disease. Other studies have shown that certain compounds isolated from olive oil can reduce the risk of certain types of cancer. There’s still controversy when it comes to fat in the diet, but less fat is better than more.
Carrots, members of the parsley family, are excellent sources of beta carotene, the natural pigments responsible for their color. The body converts beta carotene to vitamin A, which helps maintain our eyesight, especially our ability to see at night, and helps maintain healthy skin. One medium fresh carrot, 1/2 cup cooked or a handful of mini-peeled carrots count as one serving toward the recommended 5-A-Day. Choose carrots that are smooth, well-shaped, firm and orange to orange-red in color. One carrot has more than twice the daily recommendation for vitamin A (as beta carotene), plus carrots are a good source of fiber and potassium.
Try a new recipe every week. While it’s true we eat with our eyes before we take our first bite, appearances can be deceiving. Getting kids (or even spouses) to try new foods, especially unusual looking or strongly flavored ones, can be challenging for everyone involved. That’s why it’s always a good idea to only present one new food at a time and to set an example by eating it yourself.
Some foods, like kohlrabi, may be a little other-worldly in appearance. But be adventurous, and you might discover a taste that’s out of this world.
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Source: Julie Garden Robinson, (701) 231-7187
Editor: Tom Jirik, (701) 231-9629