6 Scrumptious Causes To Love Kohlrabi, In keeping with an RD

Imagine a vegetable that appears like a cross between an alien spaceship and a turnip, and you have kohlrabi. A member of the brassica household, which incorporates cabbage, broccoli, and kale, this unassuming vegetable, with its bulbous form and crisp texture, boasts a delicate sweetness that units it aside from its cruciferous counterparts. With regards to kohlrabi advantages, this veg is wealthy in nutritional vitamins, minerals, and fiber making it a dietary powerhouse that deserves extra consideration, which it appears to lastly be getting.

As meals developments proceed to evolve, kohlrabi’s distinctive qualities and culinary flexibility have contributed to its elevated presence in kitchens and on menus, elevating it from an neglected vegetable to a celebrated ingredient.

“Whereas it’s extensively consumed in Europe and Asia, kohlrabi has simply began to realize extra curiosity within the U.S. as a consequence of its distinctive look and scrumptious style,” says New York-based registered dietitian Samina Kalloo, RDN, CDN. However past being a tasty addition to many recipes, kohlrabi is full of diet, making it a sensible alternative for our total well being as effectively. Be taught all about what this lesser-known veggie is, the way it advantages our well being, and methods to make use of it within the kitchen, right here!

What’s kohlrabi?

Whereas sometimes called “German turnip,” kohlrabi will not be a part of the basis veggie household. Nevertheless, it’s no marvel it acquired this nickname because the phrase kohlrabi comes instantly from the German language, with “kohl” translating to cabbage and “rabi” to turnip. Regardless of its bulbous, root-looking look, adorned with leafy shoots, kohlrabi (scientific identify Brassica oleracea, selection gongylodes) is a member of the brassica vegetable household similar to broccoli, kale, cabbage, and Brussels sprouts. Your entire plant grows above floor and its globe, shoots, and leaves are all edible. The outside of this alien-like veggie will be both inexperienced or purple, although some varieties have white and even blue pores and skin. Whatever the pores and skin coloration, the inside will at all times be off-white, just like a parsnip.

From kohlrabi, you may anticipate a gentle, barely candy taste with a touch of pepper and notes of broccoli and cabbage. With a satisfying crunchy texture, it may be loved both uncooked or cooked, however cooking will soften its texture considerably. And whereas the kohlrabi rising season varies relying on location, it’s typically thought-about to be a cooler climate veggie, harvested throughout early spring, fall, or winter—although you’ll usually discover it at summer time farmers markets as many develop it throughout the hotter months, too. Your greatest guess for locating it on the grocery retailer is normally throughout fall or winter; nonetheless, as this vegetable grows in reputation, an increasing number of supermarkets are carrying it year-round.

6 kohlrabi advantages to remember

Because of its strong diet profile, kohlrabi has a lot to supply. It’s notably excessive in water, fiber, potassium, manganese, magnesium, folate, calcium, and nutritional vitamins C and B6. You’ll additionally discover loads of plant compounds¹ on this crunchy veggie, together with phenolic acids, anthocyanins, glucosinolates, and isothiocyanate, particularly in its pores and skin².

As you may think, these vitamins translate into some fairly spectacular well being advantages, listed here are a few of the most noteworthy:

Helps immune well being

Between the vitamin C and plant compounds present in kohlrabi, this tasty veggie boosts our immune well being from a number of angles. “One cup of uncooked kohlrabi comprises 62 milligrams of Vitamin C per serving, which offers about 84 % of the advisable dietary allowance for girls and 70 % of the RDA for males,” says Kalloo. “Vitamin C protects cells in opposition to the affect of free radicals, strengthening the immune system.”

The plant compounds discovered on this vegetable additionally work to scale back irritation within the physique whereas keeping off free radicals or unstable molecules on the root of many acute and persistent diseases. Curiously, vitamin B6 additionally performs a key position in sustaining a robust immune system by regulating immune responses³. Additional, “present analysis⁴ means that glucosinolates, a category of phytochemicals discovered virtually completely in cruciferous greens equivalent to kohlrabi, exhibit anti-inflammatory, antioxidant, and chemo-protective results, aka anti-cancer advantages,” shares Kalloo. Proof⁵ even factors to kohlrabi having antibacterial results, seemingly as a result of motion of those vitamins.

Boosts coronary heart well being

This brassica additionally champions coronary heart well being by the fiber, potassium, and plant compounds it boasts. The soluble fiber present in kohlrabi binds to dietary ldl cholesterol within the small gut, serving to to rid it from the physique as an alternative of being absorbed into the blood the place it may well contribute to plaque build-up in and  on the veins and arteries, aka atherosclerosis.

Correct potassium consumption is linked with higher blood strain regulation⁶, particularly amongst these with hypertension, or extended hypertension ranges. Plus, this mineral is a significant electrolyte, selling wholesome coronary heart rhythms⁷.

What’s extra, all of the plant compounds discovered on this strange-looking veggie will scale back irritation to assist coronary heart well being—anthocyanins are significantly useful for coronary heart well being⁸. This is because of their ties to more healthy blood strain ranges⁹ and decreased threat for cardiac occasions like coronary heart assault and stroke¹⁰. Plus, one examine¹¹ discovered elevated consumption of cruciferous greens like kohlrabi to be linked with a decrease threat for atherosclerosis-related vascular illness (a kind of coronary heart illness) and associated mortality in older ladies.

Helps keep metabolic well being

The vitamins present in kohlrabi additionally help in higher metabolism. The fiber it comprises helps to gradual digestion, regulating the blood sugar response for extra secure vitality ranges and blood sugar administration in these with and with out metabolic well being issues like diabetes. In truth, kohlrabi has been deemed an anti-diabetic agent¹² as a consequence of its antioxidant and anti inflammatory potential.

In the meantime, the vitamin B6 present in kohlrabi performs a supporting position in additional than 100 enzymatic reactions¹³ within the physique, together with those who assist to metabolize carbs, fat, and protein. Equally, the vitamin C discovered within the plant is essential to optimum dietary iron absorption¹⁴.

Promotes intestine well being

Each the water and fiber ample in kohlrabi assist this veggie are good on your intestine and digestive well being as effectively. It comprises each soluble and insoluble fiber, which promotes total digestive regularity whereas combating widespread gastrointestinal (GI) complaints like fuel, bloating, diarrhea, and constipation. Nevertheless, the soluble fiber it provides takes these advantages one step additional by appearing as a prebiotic within the intestine microbiome. Prebiotics are meals for our wholesome intestine micro organism, serving to the microbiome, a group of trillions of microorganisms within the massive gut, thrive. The intestine microbiome is intricately linked with not solely our intestine well being however our immune and total well being as effectively.

Lastly, the water in kohlrabi helps meals to maneuver extra simply by our GI tract whereas enabling fiber to perform appropriately and filter waste.

Encourages mind well being

Via the assist of the intestine microbiome, kohlrabi additionally promotes higher mind well being. It is because the well being of the intestine and mind are carefully associated by a connection known as the gut-brain axis. Because of this if our intestine microbiome isn’t in tip-top form, our psychological and total mind well being could endure and vice versa. Additionally, kohlrabi’s vitamin B6 is a major contributor to neurotransmitter creation. Neurotransmitters are signaling molecules within the mind, important to wholesome mind cell communication.

Final, however not least, the anthocyanins in kohlrabi are thought-about to be neuroprotective brokers¹⁵, serving to to safeguard us from neurodegenerative ailments like Alzheimer’s and Parkinson’s.

There are additionally a number of bonus advantages of kohlrabi price mentioning

One in all which is pores and skin well being, which it promotes by the collagen-synthesizing vitamin C¹⁶ and hydrating water kohlrabi comprises. The opposite perk is bone well being: “The calcium and magnesium in kohlrabi assist bone well being and muscle perform,” explains Kalloo. The manganese it comprises additionally provides comparable bone-boosting advantages¹⁷.

Methods to get pleasure from kohlrabi

With all these spectacular health-promoting advantages of kohlrabi, it’s possible you’ll be itching to present this up-and-coming veggie a strive, when you haven’t already.

However earlier than doing so, there are a number of ideas for selecting and storing kohlrabi it is best to know. On the farmers market or grocery retailer, search for a kohlrabi bulb that feels heavy in your palms, is freed from cracks or bruising, and reveals no signal of mildew or rot.

Whereas some kohlrabi can be bought solely as a bulb, these with their stems and leaves hooked up are a greater purchase as these elements of the plant are each nutritious and scrumptious—simply ensure that the stems and leaves aren’t exhibiting any indicators of wilting. And, as with many different veggies, the smaller the kohlrabi, the extra tender its texture, which is perfect for uncooked functions.

By way of storage, ideally, you wish to separate the bulb from the leaves and stems as they’ve completely different shelf lives. The kohlrabi bulb will keep recent in a resealable bag within the fridge for anyplace between seven and 10 days, whereas the leaves and stems also needs to be saved in a resealable bag with a paper towel, although they’ll solely keep recent for 3 to 5 days. You possibly can chop the bulb and retailer it in an hermetic container for as much as a yr within the freezer as effectively.

When prepping this veggie, you may both hold the pores and skin on or take away it if it seems to be powerful after washing. Nevertheless, if the pores and skin isn’t too thick otherwise you’ll be cooking your kohlrabi, go away it on because it’s tremendous nutrient-dense. For uncooked preparation, kohlrabi makes for the proper crunchy salad or slaw ingredient and is superb as crudité.

In the meantime, cooked kohlrabi is a scrumptious soup, stew, or stir-fry addition. Each the bulb and stems and leaves will be both roasted, sauteed, or grilled with garlic and chili for a savory aspect dish. You possibly can even spiralize the bulb of kohlrabi for a low-carb pasta swap or smash it up with butter and milk for a potato-free mash.

Whether or not it is the culinary potential or spectacular well being advantages of kohlrabi that’s grabbed your consideration, there are such a lot of delectable causes to present this brassica a strive, so do not let its uncommon form put you off. “Kohlrabi seems to be extra intimidating than it’s to cook dinner,” Kalloo says. “You’ll be pleasantly shocked by its gentle, but tasty taste and the way easy it’s to organize.”