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Cooking and useful properties of kohlrabi. Video recipe
The name of kohlrabi cabbage comes from the German phrase, which means “cabbage turnip”. It is associated with the extraordinary taste of the vegetable, similar precisely to turnips, but sweeter and softer. Kohlrabi is one of the few foods that are both nutritious and healthy.
Nutritional value and useful properties of kohlrabi
Kohlrabi is a low calorie vegetable. A 27-gram serving of raw kohlrabi contains only 6 calories. Of these, about 5 g are slow carbohydrates, and almost XNUMX g are healthy dietary fiber. This cabbage also contains carotenoids, vitamins A, C and K, antioxidants, calcium, potassium, iron, phosphorus, manganese and copper, the benefits of which are multifaceted and invaluable.
The high level of potassium in kohlrabi makes this cabbage useful in the fight against acidosis, a disease associated with a violation of the acid-base balance in the body. It also helps control heart and muscle rate, helping to reduce the risk of heart disease.
Antioxidants make the vegetable useful in fighting asthma, cancer, and general aging of the body. Kohlrabi, like other cruciferous vegetables, contains phytochemicals such as sulforaphane, indole carbinol, isothiocinates, which research has shown protect against prostate and colon cancer. These phytochemicals also have anti-inflammatory effects. They reduce the risk of heart disease, stroke, diabetes, Alzheimer’s, osteoporosis, and other common diseases.
Young kohlrabi can be eaten raw, cut into thin slices and dipped in sauce
The magnesium in kohlrabi helps stabilize blood pressure. In addition, this same mineral plays an important role in bone and heart health. Dietary fiber (fiber) not only stabilizes digestion, but also solves problems associated with indigestion.
The high content of vitamin C (about one and a half recommended daily intake) makes this vegetable useful for maintaining immunity. Also, this vitamin helps the body absorb iron, saving from iron deficiency anemia and helping to produce energy from nutrients. Ascorbic acid also promotes healthy connective tissue, teeth and bones. Kohlrabi contains even more useful vitamin than orange juice.
Side effects and contraindications
Like all crucifers, kohlrabi has one spicy side effect – flatulence. Also in this type of cabbage there are purines that can provoke stones in the urinary and gall bladder. Kohlrabi may contain goitrogens, plant-based compounds found in cruciferous vegetables that can cause swelling of the thyroid gland. Therefore, kohlrabi should not be eaten by patients with dysfunction of this organ.
There are two varieties of kohlrabi: green and purple. Despite the difference in the color of the top layer, the insides of the vegetable do not differ in color and nutritional value.
Choose small root vegetables: the smaller the kohlrabi, the sweeter it is. Very large fruits tend to have a more woody flavor. Choose firm, heavy kohlrabi with green leaves, avoiding vegetables with shriveled tops, cracked root vegetables. Fresh kohlrabi has a pleasant aroma and crisps distinctly on the teeth.
Kohlrabi leaves can be used in a salad after washing well, as well as raw small root vegetables, peeled and cut into julienne. Healthy juice can be squeezed out of kohlrabi. After peeling and cutting the kohlrabi into small pieces, the cabbage (root vegetable and leaves) can be steamed. Sliced root vegetables can be grilled or fried in a pan, dipped in batter and deep-fried, baked with other vegetables. Kohlrabi, cut into small pieces, can be added to pancakes, like zucchini or carrots. Fried cabbage is put in a paste, boiled puree, seasoned with cream and spices and get an unusual side dish. Kohlrabi goes well with other ingredients in the filling for dumplings, pancakes, pies.
Much less often soup is made from kohlrabi, but it turns out to be very tasty. To prepare such a dish, take:
– 1 tablespoon of olive oil; – 2 heads of onions; – 1 clove of garlic; – ½ red chili pepper; – 1 kohlrabi cabbage; – 1 tablespoon of soy sauce; – 1 tablespoon of sesame oil; – 2 teaspoons of chopped ginger root; – 200 ml of chicken broth; – salt and freshly ground black pepper; – chopped coriander greens.
Peel the onion and chop it into small cubes. Extract the seeds from the pepper and chop it together with the garlic. Peel the cabbage and cut into small pieces. In a deep and wide skillet, heat the oil and fry the onion until transparent. Add garlic and pepper and cook until aromatic. Then add the kohlrabi pieces and fry until soft. Season with salt, pepper, sesame oil and soy sauce, add warm chicken stock and simmer for 8-10 minutes. Serve garnished with chopped cilantro. Also, after peeling and dicing the kohlrabi, you can add this healthy vegetable to creamy vegetable soups.
Read also an interesting article about oriental mushroom with the healing properties of shiitake.