Similar to both cabbages and turnips, kohlrabi comes from the same cruciferous plant family. It is a good source of vitamin C: A 1-to 2-cup serving of raw kohlrabi provides almost 100% of the RDA for adult women. It has about 450 mg of potassium, some fiber, and only 40 calories. The green leaves are edible and contain iron.
Health Benefits
Protects against certain types of cancer.
Kohlrabi is high in bioflavonoids, plant pigments that work with vitamin C and other antioxidants to prevent the cell damage that promotes cancer. Kohlrabi is also high in indoles, chemicals that reduce the effects of estrogen, and thus may reduce the risk of breast cancer. Isothiocyanates, another group of compounds in kohlrabi, promote the action of enzymes that may protect against colon cancer.
Supports heart health.
The vitamin C in kohlrabi may help prevent the oxidative damage that leads to cardiovascular disease and the potassium is a crucial mineral for heart function.
Health Risks
May cause gas.
People who get gas after eating other cruciferous vegetables may have the same response to kohlrabi.
Eating Tips
• Roast oiled peeled chunks of the bulb until browned.
• Mash cooked chunks with a dab of butter.
• Make latkes from grated kohlrabi instead of potatoes.
• Chop leaves and use them in salads.
Buying Tip
• Look for small to medium-size kohlrabi that have a diameter of less than 3 in; the larger kohlrabis can be tough and woody.
Storing Tip
• Remove leaf stems and store in the refrigerator in a sealed plastic bag. It can be kept this way for several weeks.
Sunday, 27 April 2014
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