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Archive for July, 2009



warm kohlrabi & spinach (salad?)

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If the beet is intense and deadly serious, the kohlrabi is off-beat and free-spirited. It’s the plant version of a 17 year old boy with a skull and crossbones tattoo on one arm and a skateboard under the other. Ahh, but I like colorful people and unconventional vegetables. Kohlrabi is included in that cast of characters.

Nutrition information and tips

Kohlrabi is a cross between a turnip and a cabbage and is a relative of broccoli. It’s high in vitamin C, low in calories, contains a good amount of fiber and serves up some calcium, potassium and iron. I’m not big on peeling my veggies, so other than trimming away the funky parts of the skin and the tough base end, I don’t bother (wash and scrub well). You can use both the globe part and the leaves, but it’s best to store them separately. The leaves don’t last long; use them quickly as you would any other green. The globe can be stored in the fridge for up to 3 weeks or more. Both have a mild, slightly sweet taste. You can eat it raw, sauté it, use it in stir fry recipes, or cook it and mash it.

Spinach (one cup) provides a whopping 1110% (no mistake, that’s thousand) of the daily value of vitamin K, 294% of vitamin A, 84% of manganese, 65% of folate and 35% of iron. It also has plenty of vitamin C, B2, calcium, potassium, B6, dietary fiber, protein and on and on. Even some omega 3 fatty acids. This is all packed into one cup of spinach, which carries with it a measly 41 calories. Lots of bang for your buck!

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warm kohlrabi & spinach (salad?)
1 washed and scrubbed kohlrabi globe, chopped into strips
2 cups washed, dried and chopped spinach
roasted sunflower seeds
vegetable or chicken broth *
course sea salt and fresh ground pepper to taste

* I like keeping a small carton of chicken or vegetable broth in my fridge to use for sautéing veggies. Pacific Natural Foods has small (1 cup serving size each) 4-pack containers of organic broth, which lasts me 2-4 days.

Using a large skillet, heat about 1/4 – 1/2 cup of broth over medium heat. Add kohlrabi and simmer until semi-tender, 5-8 minutes or so. Add spinach and a splash more broth if needed, stir gently until spinach is slightly wilted. Transfer to a plate and sprinkle with sunflower seeds. Salt and pepper to taste. (This was my lunch, make a much larger amount for more servings.)

Caraway seeds also go well with this warm salad. I toast them in the pan before adding the other ingredients. I was thinking garlic scapes would be great with this, but I wanted to save mine for a salmon salad (I’ll post that recipe in a couple days).

Raw kohlrabi, carrot, jicama, apple and/or radishes cut in matchstick pieces makes a wonderful raw salad. Top with an olive oil/honey mustard dressing. You can also grate kohlrabi into any green salad or stir fry. Although it may look intimidating, it’s really quite friendly and versatile.

Go forth and embrace off-beat veggies!
Melissa

Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.
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