Kohlrabi, once the favored vegetable of European nobles and peasants alike, has fallen off the veggie pop charts. Oh, yes, you can find kohlrabi in the produce department of many supermarkets, but when the checker lifts the bunch out of the grocery cart, notice the look of puzzlement on his or her face. What follows is a flurry of activity at the cash register. First, the checker holds up the innocent vegetable and shouts to the closest checker, "What is this stuff?" Next, follows a rifling through the little book that lists the code numbers. Then as the checker pushes the poor kohlrabi toward the bagger, there's an exchange of puzzled expressions.

As a remarkable source of vitamin C, kohlrabi helps your body absorb iron. Iron improves oxygen levels in red blood cells, which increases energy. A half cup of kohlrabi offers 245 grams of potassium, 25 I.U. of vitamin A, 43.4 milligrams of vitamin C, 11.3 micrograms of folic acid, 16.8 mg of calcium and about 10 mg of choline. It’s a low fat vegetable with only 19 calories in a half cup serving that provides a healthy 23 mg of omega 3 fatty acids and 1.5 grams of protein.

1.Its cream color flesh contains small amounts of vitamin A and carotenes.

2.It is also notably good levels of minerals like copper, calcium, potassium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co factor for the antioxidant enzyme superoxide dismutase.

3. Kohlrabi, like other members of the brassica family, contains health promoting phytochemicals such as isothiocyanates, sulforaphane and indole 3 carbinol that are appears to protect against prostate and colon cancers.

4.This stem vegetable is especially contain good amounts of many B complex group of vitamins such as niacin, vitamin B 6 , thiamin, pantothenic acid, etc that acts as co factors to enzymes during substrate metabolism in the body.

5.Fresh kohlrabi stem is rich in vitamin C, provides 62 g per 100g weight which is about 102% of RDA. Vitamin C is water soluble vitamin and powerful anti oxidant. It helps body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps body protect from diseases and cancers by scavenging harmful free radicals.

6.Mild sweet, succulent Kohlrabi is notably rich in vitamins and Dietary fiber; but has only 27 calories per 100 g, negligible amount of fat and zero cholesterol.

 

Selection and storage

This attractive stem vegetable is available at its best during winter months from November till March. Over-maturity as well as exposure of crop to excessive sunlight makes the stem woody and tough in texture resulting in its poor eating quality. Fresh kohlrabies are firm in consistency and impart rich flavor.

In the store, buy fresh stems, without cracks, mold or too much woody in consistency.

Kohlrabi has good keeping qualities, can be placed at room temperature for 2-3 days. However, If you wish to store for few more days then keep them in the refrigerator set at temperature below 35 degree F and high humidity level to maintain their vitality.

Preparation and serving methods

Kohlrabi stems should be washed thoroughly in clean running water and swished in saline water for about 10-15 minutes in order to remove any surface soil, dirt and any insecticide/fungicide residues.

Just before cooking, remove any leaves and trim the stem ends. Peel the skin using paring knife. The taste and texture of knol-knols are similar to those of a broccoli stem or cabbage, but milder and sweeter. The younger stems have crispy, pleasant taste and rich flavor.