The health benefits and harms of kohlrabi, and what to cook with it

Kohlrabi, a ubiquitous cabbage variety, offers undeniable health benefits when consumed in moderation and without any health risks. It boasts a number of medicinal properties, and culinary recipes based on it are simple and accessible to everyone. It has gained popularity for its qualities: delicious, juicy, sweet, rich in minerals and vitamins, and delicious fresh or cooked. Those who have become acquainted with this vegetable, similar to cabbage and turnips, can no longer imagine their diet without it—it is so versatile and easy to use.

Along with these qualities, the crop is attractive, accessible to everyone, has agricultural cultivation techniques and the possibility of using it throughout the summer, and has a long shelf life.

Composition of kohlrabi

The above-ground portion of the vegetable and young leaves are eaten. The fruit (the thickened lower part of the stem) is the most valuable part – it contains a large amount of minerals (calcium, magnesium, potassium, sodium, phosphorus, aluminum, etc.), a rich vitamin complex (A, K, P, C, E, and B vitamins), and organic acids.

Low protein (2.8 g), fat (0.1 g) and high carbohydrate (7.9 g) content make the product dietary, which is valuable in therapeutic, sports and baby nutrition.

Benefits, harms and contraindications

Regular consumption of tasty food miracle vegetable It affects the functioning of all organs and systems. Its benefits for both men and women are undeniable, provided there are no specific contraindications.

Useful qualities:

• helps to reduce body weight – this is facilitated by low calorie content, high fiber content and the ability to break down fats;
• Fiber removes toxins and has a beneficial effect on bowel function, improving peristalsis and eliminating constipation;
• Selenium and ascorbic acid (vitamin C) help eliminate free radicals, which ultimately reduces the risk of cancer of the intestine, colon and rectum, and genital area;
• participates in the removal of excess fluid, helping to improve kidney function;
• helps to boost immunity and, as a result, improves resistance to viral and bacterial infections;
• removes "bad cholesterol", which is important for atherosclerosis and metabolic disorders.

Kohlrabi and different age categories

Eating kohlrabi at any age benefits the body and knowing this, you can use it more beneficially in your diet.

Beneficial properties for different ages:

1. Children. Including kohlrabi in any form in a child's diet helps improve immune system function, which is key to reducing illnesses and increasing resilience to stress. It also helps children cope better with physical and mental stress, and the calcium it contains helps with skeletal development. Furthermore, kohlrabi dishes promote a feeling of fullness and promote proper gastrointestinal function.
2. Elderly people. This group is typically affected by age-related changes in the body, including chronic illnesses, heart and vascular diseases, hypertension, and atherosclerosis. Including kohlrabi in the diet helps lower cholesterol and blood sugar levels, and stimulates the gastrointestinal tract and kidneys, which improves heart function and vascular health.
3. Pregnant and lactating women. A woman's body requires a large amount of vitamins, minerals, proteins, fats, and carbohydrates during pregnancy and breastfeeding, and kohlrabi helps replenish these nutrients. Eating it relieves constipation and improves stomach and kidney function. This vegetable should be consumed in moderation to avoid overloading the gastrointestinal tract.

When you shouldn't eat kohlrabi

Kohlrabi is a vegetable that is safe for almost everyone. The only exceptions are those with individual intolerances and hyperacidity. Also, people with acute gastrointestinal diseases and pancreatitis should consume it with caution.

Kohlrabi in home cooking

This unusual vegetable is so versatile that you can prepare a huge number of dishes using it: it's good when fresh, boiled, baked, stewed, stuffed and canned, and you can store it in fresh and frozen view.

When preparing kohlrabi dishes, pay attention to the age of the fruit—overripe kohlrabi contains tough fibers that spoil the flavor. For fresh kohlrabi dishes, it's best to use young, juicy kohlrabi, while for cooking, you can use riper, but not overripe, kohlrabi.

Simple dietary kohlrabi dishes

Preparing dietary dishes based on kohlrabi is very simple; the set of ingredients is small, and the taste is excellent.

Appetizer salad:

• cut fresh kohlrabi into thin strips or thin slices;
• add salt, mix with grated garlic, herbs, season with any vegetable oil and let it sit for 20-30 minutes (adjust the amount of ingredients to your taste);
• You can mix kohlrabi with fresh carrots, chopped in the same way, and adding sesame seeds or chopped nuts will increase the nutritional value of the salad.

Creamy soup (the quantity and composition of ingredients is taken arbitrarily, taking into account your preferences):

• chop cabbage, carrots, onions (you can add any other vegetables), boil;
• chop the vegetables with a blender, add vegetable broth, cream, salt, spices (optional);
• bring the resulting mass to a boil;
• Serve with herbs, croutons or garlic croutons.

Chicken fillet with vegetables (the quantity and composition of ingredients can be varied):

• Lightly beat the fillet with a sharp knife, add salt, mix with grated garlic, finely chopped herbs, spices, salt, season with sunflower or olive oil and leave to marinate for 2-3 hours;
• Place the meat on a baking sheet, arrange kohlrabi (thick strips) and carrots (circles or thick strips) around the edges, you can cut daikon, zucchini, pumpkin, and place bell pepper (large strips) on top of the meat;
• cover the baking sheet with foil and place in a preheated oven (170°-180°);
• 10-15 minutes before it’s ready (cooking time depends on the size of the pieces of meat and vegetables), remove the foil and sprinkle everything with grated cheese;
• Once the cheese has melted, the dish is ready;
• can be consumed both hot and cold.

Tips for using kohlrabi for medicinal purposes

Kohlrabi's high nutritional content, easy digestibility, and lack of serious contraindications make it suitable for medicinal use.

Drink for heart and vascular diseases:

• squeeze the juice from 220 g of kohlrabi and 120 g of cucumbers;
• Using a blender, chop 5 g of parsley;
• mix everything well;
• Take 80-100 ml three times a day for 1 month.

Juice with honey to boost immunity and treat heart disease:

• squeeze the juice from 250 g of kohlrabi;
• mix with 20 g of honey;
• Take 50 ml three times a day for 1-2 weeks.

Juice and honey for hepatitis and cholecystitis:

• prepare 150 ml of juice;
• mix with 20 g honey;
• For hepatitis, take 150 ml 4 times a day strictly before meals; for cholecystitis, take 2 times a day for 2 months.

Decoction for bronchial asthma and tuberculosis:

• Pour 60 g of kohlrabi tops into 400 ml of water and bring to a boil;
• simmer for another 20 minutes over low heat;
• Take warm 100 ml 2 times a day for asthma, 80 ml 3 times a day for tuberculosis.

Reviews

 

Marina Sergeevna, Omsk

I'll share my experience with kohlrabi. When I first discovered it, I only made salads with it, using it fresh. But I don't have the time to store it long-term, so I started canning it: I make a mix with white cabbage, cucumbers, bell peppers, green beans, onions, and garlic. Canned kohlrabi makes excellent appetizers.

We have family members with chronic gastritis, and they shouldn't eat fresh kohlrabi, so I started including it in hot dishes: stewing it with onions and potatoes, baking it with meat, adding it to pies, adding it to soups, and making mashed potatoes. These dishes are both dietary and healthy. Now I advise everyone I know to grow kohlrabi, especially since it's so easy to grow.

 

Anfisa, Ufa

I started growing kohlrabi recently, about two years ago. My plot is small and I don't have a dedicated space for it, so I plant it between other crops, for example, between rows of cabbage, along the edge of carrot and beet beds, and even decorate my flowerbeds with it, planting 1-2 heads. After I harvest the cabbage, the space becomes available, so I plant another batch of kohlrabi or another vegetable with a short maturation period: radishes, horseradish, or sow greens. It's very convenient. I harvest twice during the summer, and for storage, I sow a small amount of cabbage in mid- to late July.

Kohlrabi is deservedly revered by lovers of healthy, wholesome, and natural foods. The key is to start using it, and you can gradually diversify its uses to suit your tastes and preferences.