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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
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Invite Kohlrabi to Dinner


Many of us tend to get stuck in a rut when it comes to eating the same vegetables over and over. It's easy to pass up the unfamiliar and sometimes odd looking produce at the market when you have no idea what to do with them. Kohlrabi may be one of those foods, but if so, you're missing out!

Kohlrabi is a vegetable closely related to cabbage, Brussel sprouts, kale and broccoli. In fact, it goes by the name "cabbage turnip." But some say that it tastes more like a radish. It consists of a red or green bulb with stems sprouting from the top and sides. The stems have dark green leaves, much like collard greens. While most people use only the bulb, the entire plant is edible.

Kohlrabi is delicious raw and gives slaws and salads a nice refreshing crisp. Add it to your next vegetable tray and your guests will have something to talk about. Kohlrabi can also be cooked. Roast them in the oven and the outside will caramelize for a sweet taste; sliced thin they can be made into chips! Try them in stir-fries, throwing in the dark green leaves as well. To use kohlrabi, cut off the stems from the bulb. Use a paring knife to peel the tough outer layer until you see the cream colored inside. Chop off the root side of the bulb, which is very fibrous.

Kohlrabi has just 36 calories per cup, yet it's packed with dietary fiber, vitamin C, and potassium. So while this vegetable may look like a space alien, it belongs on this earth and on your dinner table!

Braised Kohlrabi

3 or 4 small kohlrabi

1 cup low sodium broth (chicken, beef or vegetable) or enough to cover diced kohlrabi.

1 tablespoon olive oil

1 teaspoon caraway seeds

1 tablespoon fresh parsley, chopped (optional)

Wash kohlrabi and trim away any tough outer skin or stems. Dice kohlrabi into uniform sizes for even cooking. Add olive oil to skillet and heat to medium-high. Add diced kohlrabi and stir until evenly coated with olive oil, about 1 minute. Add broth and caraway seeds and stir well. Braise for about 10-12 minutes or until fork tender and most of the liquid has been absorbed. Top with fresh parsley if desired.

Yield: 4 servings

Nutrition facts per ½ cup serving: 59 calories, 4 grams fat, 1 milligram cholesterol, 167 milligrams sodium, 6 grams carbohydrate, 3 grams fiber, 2 grams protein



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