Friday, January 29, 2016

Health Benefits of Kohlrabi

Kohlrabi is an annual vegetable, and is a low, stout cultivar of cabbage. Kohlrabi can be eaten raw as well as cooked.The name comes from the German Kohl ("cabbage") plus Rübe ~ Rabi (Swiss German variant) ("turnip"), because the swollen stem resembles the latter. Kohlrabi is a commonly eaten vegetable in German speaking countries.

Edible preparations are made with both the stem and the leaves. One commonly used variety grows without a swollen stem, having just leaves and a very thin stem, and is called Haakh. Haakh and Monj are popular Kashmiri dishes made using this vegetable.

Kohlrabi has been created by artificial selection for lateral meristem growth (a swollen, nearly spherical shape); its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts: they are all bred from, and are the same species as, the wild cabbage plant (Brassica oleracea).

The taste and texture of kohlrabi are similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet.


Except for the Gigante cultivar, spring-grown kohlrabi much over 5 cm in size tend to be woody, as do full-grown kohlrabi much over perhaps 10 cm in size; the Gigante cultivar can achieve great size while remaining of good eating quality. The plant matures in 55–60 days after sowing. Approximate weight is 150 g and has good standing ability for up to 30 days after maturity.

There are several varieties commonly available, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as "Superschmelz"), Purple Danube, and White Danube. Coloration of the purple types is superficial: the edible parts are all pale yellow. The leafy greens can also be eaten.



Preparation and use
Kohlrabi stems are surrounded by two distinct fibrous layers that do not soften appreciably when cooked. These layers are generally peeled away prior to cooking or serving raw, with the result that the stems often provide a smaller amount of food than one might assume from their intact appearance.

The Kohlrabi root is frequently used raw in salad or slaws. It has a texture similar to that of a broccoli stem, but with a flavor that is sweeter and less vegetal.

Kohlrabi leaves are edible and can be used interchangeably with collard greens and kale.

Kohlrabi is an important part of the Kashmiri diet and one of the most commonly cooked foods. It is prepared with its leaves and served with a light gravy and eaten with rice.

Some varieties are grown as feed for cattle.


Nutritional value per 100 g (3.5 oz)
Energy 113 kJ (27 kcal)
Carbohydrates 6.2 g
Sugars 2.6 g
Dietary fiber 3.6 g
Fat 0.1 g
Protein 1.7 g
Vitamins
Vitamin A equiv. (0%) 2 µg
Thiamine (B1) (4%) 0.05 mg
Riboflavin (B2) (2%) 0.02 mg
Niacin (B3) (3%) 0.4 mg
Pantothenic acid (B5) (3%) 0.165 mg
Vitamin B6 (12%) 0.15 mg
Folate (B9) (4%) 16 µg
Vitamin B12 (0%) 0 µg
Vitamin C (75%) 62 mg
Vitamin D (0%) 0 µg
Vitamin E (3%) 0.48 mg
Vitamin K (0%) 0.1 µg
Minerals
Calcium (2%) 24 mg
Iron (3%) 0.4 mg
Magnesium (5%) 19 mg
Manganese (7%) 0.139 mg
Phosphorus (7%) 46 mg
Potassium (7%) 350 mg
Sodium (1%) 20 mg
Other constituents
Water 91.00 g


Health benefits of Kohlrabi (Knol-khol)


Mildly sweet, crispy textured kohlrabi is notably rich in vitamins and dietary fiber; however, it has only 27 calories per 100 g, a negligible amount of fat, and zero cholesterol.

Kohlrabi is lower in saturated fats as well as cholesterol levels. This particular means a healthier heart and also circulatory system. Saturated fats are recognized for being “bad fats.” Higher amounts of saturated fats boost the dangerous cholesterol level within the blood. This may lead to numerous heart diseases like a cardiac arrest or perhaps a heart stroke.

Fresh kohlrabi stem is rich source of vitamin-C; provides 62 mg per 100 g weight that is about 102% of RDA. Vitamin C (ascorbic acid) is a water-soluble vitamin, and powerful anti-oxidant. It helps the human body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging harmful free radicals from the body.

Kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that are supposed to protect against prostate and colon cancers.

It especially contains good amounts of many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during various metabolism inside the body.

Kohlrabi’s immunity improving abilities could be related to its vitamin C content. A cupful of raw kohlrabi consists of roughly 140% of the RDA for vitamin C. Powerful defense mechanism is essential in avoiding all sorts of diseases-from the common cold to cancers and also cardiovascular diseases. In addition to vitamin C contribute to a healthy defense mechanisms, it also aids in enhancing iron absorption and enables in rejuvenating the vitamin E supply.

Knol-knol notably has good levels of minerals; copper, calcium, potassium, manganese, iron, and phosphorus are especially available in the stem. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Kohlrabi consists of most of the phytochemicals regarded as crucial in cancer avoidance, which includes glucosinolates, which assist the liver detox carcinogens. The high anti-oxidant capabilities of kohlrabi assists limit free radical harm to the cells, which is extensively associated with various kinds of cancer.

The high anti-oxidant amounts in kohlrabi assists in combating asthma as well as lung difficulties.  Include this particular veggie on a regular basis as the juice ingredient, perhaps an excellent mix along with carrots, celery and also green apples.

In addition, its creamy color flesh contains small amounts of vitamin A, and carotenes.

Kohlrabi relieves stagnancy, improves stagnancy, and is also efficient for candida, viral infections and also edema. It may also help to stabilize sugar disproportion within diabetic as well as hypoglycemia individuals.

Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in carotenes, vitamin-A, vitamin K, minerals, and B-complex group of vitamins.




Kohlrabi Recipe (Monji Haak/Ganth Gobi)


Serving Size: 3-4 people

Ingredients:
½ kg or 1 pound monjihaakh/kohlrabi
Pinch of yeng/heeng/asafetida
2 whole green chilies/neel mertschwangan or red dry chili/wazel mertschwangan
1½ cup of water
Pinch of phu//soda/baking soda
Kashmiri spicy cake/masala/vari if available
3-4 tablespoons of vegetable cooking oil (or preferably mustard oil if available)
Salt to taste


Method:
Peel skin of the round green bulb. Cut kohlrabi into thin slices and strip leaves
into half.
Clean the kohlrabi by taking out loutish stalks and by checking for white
lines on leaves (from the store may contain bugs on the leaves. These
can be found as short white lines on the green leaf).
Wash the kohlrabi in a large sink filled with water to which may be added a small
amount of vinegar or salt to kill any insects. Move the Green leaves gently in the water
to remove sand and dirt. Repeat several times until water is clear.
Place kohlrabi  in colander to drain water and set aside for now.
Heat 3 tablespoons of oil in a pressure cooker or cooking pan at medium heat.
Add heeng/asafetida and sauté.
Add kohlrabi and stir well till kohlrabi shrivels.
Add salt and whole dry or green chilies as desired (to make red colored
add ½ tsp. of red chili powder and ¼ tsp. of badiyan and shonth).
Add water.
Add pinch of baking soda.
Boil kohlrabi .
Cover and cook green leaves for 3-4 whistles in pressure cooker or approximately 15
minutes if cooking in a pan until leaves is tender.
Open the lid of the cooker immediately to retain green color of leaves.


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