Kohlrabi is undoubtedly one of the best vegetables for people who are looking to slim down. Kohlrabi is very low in calories one ounce of raw kohlrabi weighs in at about 8 calories , and it contains practically no fat. What's more, the high amounts of vitamin C in kohlrabi may enhance your body's fat burning capabilities during a workout. Researchers from Arizona State University found that people with low blood concentrations of vitamin C burned 25 percent less fat during a minute walk on a treadmill, compared with those who had sufficient levels of vitamin C in their blood.
The potential fat-burning properties of vitamin C might be linked to its role in the production of carnitine, a substance that encourages your body to turn fat into fuel energy , rather than store it as body fat.
When buying kohlrabi bulbs, select vegetables that are firm and solid. Opt for purple kohlrabi if you can as the purple-skinned variety has been shown to contain more glucosinolates than its white counterpart. Note: Only the skin of the purple kohlrabi is purple; the flesh is creamy white. When preparing kohlrabi for cooking, trim off the leaves and stems but don't throw them away — fresh, healthy-looking kohlrabi stems and leafy tops are also edible and make a nice addition to stir-fries.
If the skin of the kohlrabi feels particularly thick, you can peel it off carefully with a sharp knife; otherwise, leave the skin on. Next, dice or slice the kohlrabi and use it in to add taste and texture to vegetable soups. Or, cut it into bite-sized pieces and eat it raw with your favorite dip. If you like to add some mild cabbage-like flavor to your salads, you can also grate raw kohlrabi and add it to your salad mix.
A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes. Blood-pressure friendly : A cup of kohlrabi slices has just 27 mg sodium, with more potassium than a medium banana, making it doubly beneficial for managing blood pressure. It's fiber-rich , with 5 grams of fiber in every cup, which helps support healthy blood sugar levels, cholesterol management, and gastrointestinal health.
Good source of vitamin C : Ounce-for-ounce, kohlrabi has more vitamin C than an orange. Anti-cancer properties : Research suggests that vegetables of the Brassica oleracea species, including kohlrabi, have protective effects against certain types of cancer, in part protecting the body from carcinogens that enter via our diets and the environment.
Anti-inflammatory and anti-diabetic properties: Kohlrabi has an anti-inflammatory effect, which can help to reduce the risk of developing insulin resistance and type 2 diabetes. How to prepare kohlrabi. Incredibly versatile, kohlrabi bulbs are typically either a deep purple-red or a light green, though the color doesn't really affect the flavor - and the inside flesh is always white. Peel it. The bulb is surrounded by a tough, fibrous outer layer that doesn't soften much during cooking. Most cooks prefer to peel it completely although Reed of Inglewood Farms eats the whole thing, skin and all.
It can be pretty tough, so a sharp knife works best; a vegetable peeler just might not cut it. Keep it raw. Reed enjoys raw kohlrabi in its simplest form: freshly sliced with a sprinkle of sea salt. You can also slice kohlrabi into matchstick-thin pieces or shave it with a mandolin and add to salads, slaw, or chicken or tuna salad.
Use it to add texture like you get from water chestnuts or apple slices, with the added benefit of a slight spiciness along with the crunch. Juice it. Add it to your favorite juice blend, just like you would a raw beet or carrot. Be creative with kohlrabi. Slice it into homestyle 'fries' and bake it, make it into soup or saute it.
Antioxidants: In Depth. National Center for Complementary and Integrative Health. Updated November Cruciferous Vegetables and Cancer Prevention. National Cancer Institute. Updated June 7, Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars brassica oleracea var. Prev Nutr Food Sci.
Weaver C, Marr ET. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Adv Nutr. Published May 1. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. Indian J Dermatol. The safety of cruciferous plants in humans: a systematic review. J Biomed Biotechnol. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Kohlrabi Nutrition Facts. Health Benefits. Adverse Effects. Storage and Food Safety. How to Prepare. Calories : 37 Fat : 0. Kohlrabi Recipes to Try In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes.
Was this page helpful? Thanks for your feedback! Where to buy and what to pay Kohlrabi is a staple of organic veg box schemes, one of those puzzling "how do I cook this? Organic vegetable market stalls often sell it at a liberatingly low price.
Supermarkets don't usually stock it; enterprising greengrocers and Asian food shops do. Crisp kohlrabi is a fantastic salad ingredient. Since elderflowers are now blossoming, you could try making the syrup to use in this dressing, but it's more than acceptable to use elderflower cordial instead. Serves 4 For the salad 2 small kohlrabi, peeled, thinly sliced 1 small cucumber, peeled, deseeded and cut into semicircles 1 bunch of chives, chopped 2 heads little gem lettuce, trimmed, washed and dried g stale bread, cut into cubes, tossed in 1 tbsp of olive oil and seasoning, then baked until crisp.
Boil the kettle and pour ml of water on to the elderflower heads and lemon zest.
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