What is Kohlrabi and why should you eat it?
Kohlrabi is a mildly sweet, crispy-textured, and refreshing annual vegetable and is notably rich in vitamins and dietary fiber; however, it has only 27 calories per 100 g, a negligible amount of fat, and zero cholesterol.
Fresh kohlrabi stem is a rich source of vitamin-C; provides 62 mg per 100 g weight that is about 102% of RDA. Vitamin C (ascorbic acid) is a water-soluble vitamin, and powerful anti-oxidant. It helps the human body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging harmful free radicals from the body.
It especially contains good amounts of many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during various metabolism inside the body.
Kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that are supposed to protect against prostate and colon cancers.
Kohlrabi notably has good levels of minerals; copper, calcium, potassium, manganese, iron, and phosphorus are especially available in the stem. Potassium is 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.
In addition, its creamy color flesh contains small amounts of vitamin A, and carotenes.
Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in carotenes, vitamin-A, vitamin K, minerals, and B-complex group of vitamins.
Now for the good stuff…
My Kohlrabi Taco Trio, was recognized as a 2015 PMA (Produce Marketing Association) Sensory Contest Finalist. We partnered up with our good friends at Bejo Seeds Farm Stand Fresh Foods for the freshest Kohlrabi in town and whipped up over 1,000 of these amazing, gluten-free Kohlrabi Tacos!!! Now you can make them at home.
BBQ Pulled Pork Kohlrabi Tacos with Hatch Chili, Mango and Tasti Lee Tomato Salsa (Paleo-friendly, Gluten-Free)
Makes about 20 tacos
Taco ‘Shells’ – 20 Slices Kohlrabi, tortilla thickness, dusted with ground cumin (you can also grill a kohlrabi slice as a liner and brush with Paleo BBQ sauce to give additional flavor to the shell)
BBQ Pulled Pork:
4 – 5 pound Natural Pork shoulder
32 oz. of Low Sodium Beef or Chicken broth
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground white pepper
3-4 garlic cloves minced
Paleo BBQ Sauce:
14.5 oz can no salt diced tomatoes in juice
1 onion, diced
4 cloves garlic, chopped
2 tablespoons tomato paste
2 tablespoons Dijon mustard
3 tablespoons apple cider vinegar
1 tablespoon extra virgin olive oil
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper
2 teaspoons Kosher salt
1 teaspoon freshly ground black pepper
1 Cup unsweetened pineapple juice
Hatch Chili, Mango and Tasti-Lee Tomato Salsa (combine ingredients, refrigerate for at least an hour)
1 ripe mango, peeled, pitted, and diced (if mango is unavailable, swap out 1 small can no sugar added pineapple, drained and diced
1/2 medium red onion, finely chopped
2 medium Tasti-Lee tomatoes, diced
1 Jalapeño, minced
1 Hatch Chili, roasted and diced
3 T fresh cilantro, chopped
Juice of a fresh lime
½ teaspoon Kosher salt
Optional: Crispy paleo-friendly bacon (no sugar added)
- Season pork with salt, pepper and garlic.
- Place in a slow cooker and add broth. Cook overnight, about 8-10 hours, on low until fork tender.
- Discard fat and shred pork. Drain the slow cooker of liquid and discard liquid. Add the shredded pork back to the slow cooker.
- In a blender, pulse BBQ sauce ingredients. Reduce over low heat for about 1 hour. Toss with shredded pork and fill tacos. Top with optional crumbled crispy bacon.
- Finish with a teaspoon or two of Hatch Chili, Mango and Tasti-Lee Tomato salsa.
Shrimp Ceviche Tacos with Radish Sprouts and Chili Oil (Raw, Gluten-Free)
Makes about 20 tacos
Taco ‘Shells’ – 20 Slices of Kohlrabi, tortilla thickness, dusted with ground smoked paprika
3 lbs medium wild caught shrimp, peeled and deveined, washed with Eat Cleaner Seafood + Poultry Wash
Juice of 8 limes plus 1 teaspoon grated zest
Juice of 6 lemons plus 1 teaspoon grated zest
Juice of 2 oranges plus 1 teaspoon grated zest
¼ Cup rice wine vinegar
2 lbs Tasti Lee tomatoes, chopped
6 Persian cucumbers, peeled and diced
1 medium yellow bell pepper, cut into 1/2 inch dice ( yellow)
1 medium red bell pepper, cut into 1/2 inch dice ( red)
1 red onion, diced
2 large avocados, diced
2 Tablespoons fresh cilantro, minced
1 ½ teaspoons Himalayan sea salt
1 teaspoon ground white pepper
1 container radish sprouts
Chili oil (optional but recommended)
1) Chop cleaned and deveined shrimp into bite-sized pieces. In a large lidded container, combine chopped shrimp with citrus and zest and allow to marinate covered, overnight, up to 10 hours.
2) In a large bowl, combine tomatoes, cucumber, bell peppers, red onion, cilantro, avocado, Himalayan sea salt and white pepper. Combine with shrimp and allow to marinate together for at least one hour.
3) Fill kohlrabi shells with ceviche and top with a teaspoon of radish sprouts and a few drops of chili oil.
Black and White bean Kohlrabi tacos with cauliflower, Cremini mushrooms and Tasti-Lee tomato chutney (Vegan, Gluten-Free)
Makes 20 tacos
Taco ‘Shells’ – 20 Slices of Kohlrabi, tortilla thickness, dusted with curry powder
2 Cups cauliflower, cleaned and chopped into tiny florets
1 Cup Low Sodium Vegetable Broth
½ Cup Water
Two cans black beans, rinsed
Two cans white cannellini beans, rinsed
2 Cups Cremini mushrooms, cleaned and chopped
2 teaspoons ground cumin
2 teaspoons curry powder
1 teaspoon chili powder
1 teaspoon Kosher salt
2 Cups, Tasti-Lee tomatoes, pureed
1 teaspoon rice wine vinegar
1 teaspoon minced fresh garlic
2 teaspoons chili powder
1 teaspoon Himalayan sea salt
1/2 teaspoon stevia
- In a stockpot, add cauliflower to broth and water and simmer until tender over medium high heat, about 8-10 minutes.
- Add beans and spices and cook over medium low heat for another 8 minutes or until most liquid is absorbed.
- Meanwhile, in a separate saucepan, combine Tomato Chutney ingredients and simmer until thickened, about 10 minutes.
- Fill kohlrabi taco shells with bean and veggie mixture and top with a teaspoon or two of tomato chutney
All Recipes created by Chef Mareya Ibrahim, www.eatcleaner.com
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