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“Knolkhol,” also known as “kohlrabi,” is a vegetable that belongs to the Brassica family, which includes cabbage, broccoli, and cauliflower. It is cultivated for its edible stem, which is usually round and bulbous in shape. The name “kohlrabi” is German in origin, with “kohl” meaning cabbage and “rabi” meaning turnip. Knolkhol looks like a turnip growing above the ground with a slightly thicker stem. It comes in different colors, including pale green and purple. The leaves of the plant are also edible. The flavor of kohlrabi is often described as a cross between a cabbage and a mild radish. Both the bulb and leaves are edible and can be used in various culinary applications. The bulb can be eaten raw in salads or slaws, or it can be cooked by roasting, steaming, or sautéing. It’s a versatile vegetable that can be used in a wide range of dishes.

Nutritive Content:

Kohlrabi is relatively low in calories, making it a good choice for those looking to manage their weight. One cup of raw kohlrabi contains only about 36 calories.

It is a good source of dietary fiber, which is essential for digestive health and can help promote feelings of fullness. One cup of raw kohlrabi contains approximately 5 grams of fiber.

Kohlrabi is rich in vitamins, particularly vitamin C, which supports the immune system and helps the body absorb iron. It also contains B vitamins like vitamin B6 and folate.

It provides important minerals like potassium, which is crucial for heart health and maintaining proper fluid balance in the body.

Like other cruciferous vegetables, kohlrabi contains antioxidants, such as glucosinolates and flavonoids, which have been associated with reduced risk of chronic diseases, including cancer.

Kohlrabi contains phytonutrients like sulforaphane, which may have anti-cancer properties.

It is a low-fat vegetable, making it a good choice for those watching their fat intake.

Health Benefits:

The fiber in kohlrabi supports healthy digestion by promoting regular bowel movements and preventing constipation.

The high vitamin C content can help boost your immune system and protect against illness.

Its low-calorie and high-fiber content make it a filling and satisfying addition to a weight loss or weight management diet.

The potassium in kohlrabi can help regulate blood pressure and reduce the risk of cardiovascular diseases.

The antioxidants in kohlrabi may help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.

Some studies suggest that the glucosinolates and other compounds in kohlrabi may have anti-cancer properties.

The vegetable contains calcium, which is essential for strong bones.

If you’re looking to maintain a low-fat diet, kohlrabi is a good choice as it’s virtually fat-free.

To incorporate kohlrabi into your diet, you can eat it raw in salads, add it to stir-fries, or roast it with other vegetables. Its mild, slightly sweet flavor and crunchy texture make it a versatile and nutritious addition to your meals.

Culinary Uses: In the kitchen, you can use kohlrabi in various ways, such as making kohlrabi fries, adding it to soups, or incorporating it into stir-fries. The leaves can be cooked similarly to kale or collard greens.

Kohlrabi is a nutritious and versatile vegetable that can add a unique flavor and texture to your meals. It’s a great option for those looking to expand their culinary horizons and try something a little different.