Kohlrabi

By: Marie Morud

If you’re like most people, we tend to get stuck in a rut when it comes to buying, preparing, and eating the same foods over and over again. This is especially true with vegetables! We tend to skip over the unfamiliar and somewhat strange-looking produce we come across because we don’t know what to do with them! Have you ever tried kohlrabi? If not, you are missing out!

Kohlrabi (German for cabbage turnip) was first recorded as being grown in Europe around 1554, and by the early 1800s had made its way to North America. Kohlrabi is a cole crop, a collection of several vegetables in the mustard (Brassica) family, including broccoli, Brussels sprouts, cabbage, cauliflower, collards, and kale. All of these vegetables are descendants of the wild cabbage and prefer cool weather. Kohlrabi has a purple or green bulb with stems sprouting from the top and sides. The stems contain dark green leaves, similar to collard greens. Although you will mostly find recipes that use only the bulb, the entire kohlrabi plant is edible.

When selecting a kohlrabi, look for firm bulbs that feel heavy for their size, free of any cracks or bruises. If you plan to use the leaves, make sure those look healthy, too! Smaller kohlrabi (approximately 2” across) will be more tender, as larger kohlrabi tend to be more bitter and tough. Once you take your kohlrabi home, you can store it in the refrigerator, untrimmed, for 10 days. If you choose to trim the leaves, place the bulb in a plastic bag wrapped in paper towels for up to 4 days.

To clean your kohlrabi, simply scrub it lightly with a brush under cool water, then cut off the stems from the bulb and use a paring knife to peel away the outer skin. Be sure to chop off the root end of the bulb.

Kohlrabi adds a nice refreshing crispness to salads and slaws and is an unexpected addition to a vegetable tray. Try cutting it into chunks and steaming it, roasting it in the oven, or in a stir fry.

Kohlrabi is packed with fiber, to help you feel full after eating. It is also a great source of vitamin C to aid in immune system health, vitamin B6 for a healthy heart, brain, and metabolism, and lastly potassium for healthy muscles! This includes your heart, supports all of your daily movements, and is beneficial for peak athletic performance.

Students enjoyed Kohlrabi and Apple Salad at school this month.

Looking for more variety when it comes to mashed potatoes? We recommend this recipe for Kohlrabi Mashed Potatoes adapted from Simply Recipes. This comfort food may be replicated using any root vegetable. If you're looking for a sharper flavor try a 50/50 combination of potatoes with cauliflower or with kohlrabi. Ingredients with an asterisk (*) are available seasonally right here in North Iowa!

Ingredients

● 2 lbs rutabaga* peeled and chopped into 1-inch chunks

● 1 tsp dill*

● 2 tsp unsalted butter

● 1/4 cup sour cream low-fat, or Greek yogurt

● black pepper to taste

Instructions

1. Peel your rutabagas and then cut them into evenly-sized chunks, about an inch or so thick, and transfer them to a large pot full of cold water

2. Once all of your rutabagas are cut, be sure that there is enough cold water in the pot so that the water line sits about 1 inch above the rutabagas. Then turn the heat to high and cook until the water comes to a boil. Reduce heat to medium-high (maintain the boil) and continue cooking for about 30 minutes, or until fork tender. Carefully drain out all of the water and add the rutabagas to a bowl or back to the pot.

3. Mash the rutabagas to your desired consistency

4. Fold the butter, sour cream, and dill in with a wooden spoon or spatula until well combined.

5. Taste the rutabagas and season as needed.

Taste Test at Clear Creek

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