Have You Tried Kohlrabi?

Get ready to uncover the delicious secrets of kohlrabi in our latest snack-i-sode. Join us as we share all about this versatile cruciferous vegetable including its history, nutrient profile, and diverse methods of preparation! Whether you're a seasoned foodie or just a curious eater, this episode is for you.

Shownotes: yournutritionprofs.com

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Transcript

Hungry for something new? Today we’ve got a bite-sized episode all about kohlrabi. From its origins to its culinary versatility, discover this underrated vegetable with surprising flavors and health benefits. 

M: I’m Professor Megan 

S: and I’m Professor Susan, and we’re

Both: Your Nutrition Profs!

M: We are registered dietitians and college professors who have taught more than 10,000 students about health and nutrition. We have answered a LOT of questions about nutrition over the years – 

S: Some questions we get asked every year and some are rarely asked but very interesting.

M: We’re here to share our answers to these common (and uncommon) nutrition questions with you.

S: So bring your curiosity and let’s get started. 

Both: Welcome to our class!

M: Hello and thank you for joining us today!

S: Yes, welcome to another snack–i-sode. Today we're diving into the world of an often-overlooked vegetable – kohlrabi. 

M: You may have walked right past this knobby, bulbous vegetable without giving it a second look. It’s typically found in the produce aisle near other leafy greens like kale or cabbage.

S: If it’s unavailable at your local grocers, you might try a specialty market or local farmer’s market. We got ours at an HEB Central market.  We are not sponsored, but we’re open to it Central Market!  It’s a specialty version of our local HEB market. 

M: Kohlrabi has a really interesting appearance. It’s got an orb-like bulbous base that resembles a swollen turnip or cabbage. It can range in color from white to light green to purple. But  I’ve never seen purple ones before, have you Susan? 

S: I haven’t. The only color I’ve seen is the white one and that’s what we’ve got to try today.  

M: That’s all I’ve seen either. I’d like to see the others.

S: I saw pictures on the internet and the purple is really pretty. 

M: But no matter what color the outside is, the flesh inside is always a pale yellow-green. 

S: It’s such an  interesting vegetable to look at. The bulbs are on stems that end in large leaves, and the leaves look a lot like kale. The bulb can range in size but it’s typically about the size of a small orange.

M: And interestingly, the bulbous portion grows just above the ground so it’s not considered a root vegetable even though it might look like one. And each bulb has several stems coming out of it - kind of like tentacles. 

S: So cool. Kohlrabi is considered a cruciferous vegetable that is a member of the Brassicaceae or Cruciferae family. I love saying those words - Brassicaceae and Cruciferae. Other cruciferous vegetables include things like broccoli, cauliflower, obviously cabbage, kale, Brussels sprouts, radishes, things like that. 

M: And fun fact, the name cruciferae or cruciferous is Latin for “cross bearing,” because the four petals of the flowers that bloom on plants in this family resemble a cross. So the flowers of kohlrabi are yellow.

S: It’s really crazy to think that while kohlrabi and Brussels sprouts, which look so completely different from each other, are just different varieties of the same species. These and the other cruciferous veggies that we mentioned, they’re all from a common plant, wild cabbage. 

M: In fact, the name kohlrabi means cabbage turnip in German. “Kohl” for cabbage and “rabi” for turnip. Sometimes it’s even called German turnip or turnip cabbage.

S: Kohlrabi is described as tasting like a peppery version of broccoli stems, sort of a cross between broccoli and a radish. So it sounds kind of intriguing.

M: Yes and the whole plant is edible! The leaves can be cooked or eaten raw just like other leafy greens. 

S: The bulb is the part that’s most likely to be used and eaten though. The texture of kohlrabi flesh is described as being similar to jicama, which I really like. And you can also eat it raw, like you can jicama, in things like salad or slaws. You know if you’re not familiar with jicama, its texture is like an apple but a little crunchier. 

M: You know maybe we should do an episode on jicama? It may not be that unusual to us here in Central Texas, but it might be in other parts of the country and even the world. 

S: That’s true. 

M: So listeners, let us know if that would interest you!

S: My Dad was a big jicama fan! He loved it. Ok. So If you don’t want to eat kohlrabi raw, you can also boil it, steam it, roast it, fry it or mash it. I mean you have lots and lots of options. And when it’s cooked, the smaller kohlrabi bulbs are reportedly more tender and flavorful. 

M: Well I guess we’ll see because the one we’re trying today is “baby” kohlrabi so it hopefully is more tender. 

S: I hope so! I mean who knew kohlrabi was so versatile? There are so many ways to use it! 

M: And did you know that kohlrabi is considered a “new vegetable”? It’s only been around for ~400-500 years. Other veggies like kale, turnips, and carrots have been domesticated for thousands of years.

S: That is so interesting that they would have new and old vegetables! 

M: I know! The first description of kohlrabi was by a European botanist in 1554. By the end of the 16th century, kohlrabi was known throughout Germany, England, Italy, and Spain. In the U.S., records of kohlrabi go back to 1806.

S: So let's talk about the nutritional aspects of kohlrabi. According to the USDA, a cup of raw kohlrabi has about 35 kcal and it’s an excellent source of fiber, providing nearly 5g. Fiber intake helps our digestive system and can help reduce cholesterol and blood sugar. 

M: Kohlrabi is also an excellent source of vitamin C, providing nearly 100% of our daily needs. It’s got more vitamin C than an medium sized orange. 

S: What?

M: Yeah. 

S: That’s crazy. 

M: Yeah. Yeah. It also provides more than 15% of our daily needs for vitamin B6, and the minerals potassium and copper.  

S: Kohlrabi contains phytochemicals that may also be beneficial. These are in the form of organosulfur compounds. One of these compounds is glucosinolate which is found almost exclusively in cruciferous veggies. In the body this glucosinolate breaks down to something called isothiocyanate.

M: Very good!

S: We have to say these very slowly. 

M: And the good news is that both glucosinolates and isothiocyanates have antioxidant and anticancer properties and are associated with a reduced risk of heart disease.

S: You said those much better than I did! In fact, one long-term study of more than 1200 women aged 70 years or older, a cruciferous rich diet was associated with a lower risk of dying from heart disease which sounds pretty good to me.

M: Same, yeah. We don’t have any, but the purple varieties of kohlrabi have anthocyanins, a phytochemical responsible for the purple, blue, and red colors that we see in several fruits and vegetables. And anthocyanins are antioxidants that have been linked to heart, brain, and eye health, as well as cancer prevention.

S: So kohlrabi is sounding pretty good. 

M: Yes,. But the bad news is that these cruciferous veggies like kohlrabi can sometimes cause some pungent and unpleasant smells because of these organosulfur compounds.

S: Yeah, oh sulfur smell….. We’re all probably familiar with that.

M: Yeah, it’s not great.

S: It isn’t. 

M: So, when these cruciferous veggies are damaged or cut, enzymes within the vegetable contribute to this pungent smell. It’s a natural defense mechanism of the plant.

S: So crazy - so the plant is just trying to defend itself! I mean, so interesting. 

M: Very. 

S: Ok, so… where can we get kohlrabi?

M: It can be available year round, em, according to the internet. But grows best in cooler seasons. And it may be more common in other parts of the country, but here in Texas it doesn’t seem to be.

S: It’s recommended to harvest kohlrabi when the bulbous stems are approximately 2 inches in diameter. The flesh at this point is considered somewhat sweet and the leaves are tender. If it continues to grow past maturity, the flesh gets tough and woody. 

M: I hope we have the former, and not the latter.

S: Ours looked pretty small, about 2 inches. 

M: Yeah. 

S: Well I’m looking forward to trying some but before we do, are there any possible reasons not to eat kohlrabi? 

M: Good question. Not really. Kohlrabi, along with some other cruciferous vegetables, contain raffinose, which is a complex carbohydrate that humans don’t really digest very well. In the colon, bacteria feed on raffinose and this can result in gas, bloating and abdominal cramps. 

S: Definitely an issue with lots of cruciferous veggies!

M: Yes. And kohlrabi is high in fiber which can also lead to gas, bloating, and abdominal cramps, particularly when consumed raw. So it’s recommended to cook kohlrabi to prevent or minimize these symptoms and/or begin by consuming small amounts.  

S: There is some evidence that very high intakes of some vegetables can affect production of thyroid hormones. Cruciferous vegetables like kohlrabi contain compounds called goitrogens. Goitrogens can inhibit the uptake of the mineral iodine which is necessary for thyroid hormone production. 

M: So If you have a thyroid disorder or iodine deficiency, you may want to minimize your cruciferous vegetable intake, including kohlrabi. 

S: But like we said earlier with steaming, cooking can help deactivate the goitrogenic compounds that they contain. So if you steam your kohlrabi it may not be as much of an issue for you. Even if you have thyroid issues. 

M: And that being said, for most people, moderate consumption of these foods as part of a balanced diet should not pose any risks and would actually be recommended. 

S: Yeah they are so good for you!

M: Yeah, lots and lots of benefits.

S: So in addition to steaming, as we said before there are lots of ways to cook kohlrabi. And we’re going to try kohlrabi three different ways today - raw, roasted in the oven with some other vegetables, and we sauteed the leaves on the stove top.  

M: So before we try it, Susan, have you ever had it before?

S: I’ve not so I’m really  looking forward to it.

M: Yeah I haven’t either, although the few times I’ve seen it in stores I’ve always thought it was really interesting and that I’d like to try it. 

S: Yeah, I think it kind of looks like something from outer space with the tentacles coming out of it.

M: Absolutely, yeah.

S: Such an interesting looking vegetable. Ok, so, let’s try the raw first…oh it is crunchy like jicama. 

M: I like it! It kinda is giving me, uh, like a root vegetable flavor.

S: I am getting a little of the sulfur though. 

M: Yeah - well that’s kinda what I mean…like, you know.

S: It’s good though! You could easily cut this up and put it, use it for dipping like in hummus, like with carrots or celery.

M: That’s a good idea! 

S: It’s kind of celery-like

M: Yeah, Well?...maybe in flavor.

S: Yes.

M: But not texture.

S: No, no not the texture.

M: It is like jicama.

S: It is. 

M: I like it!

S: I would eat it!

M: All right - so what should we try next?

S: Umm, let’s try the sauteed. OK so this was sauteed in a pan and we actually sauteed it in our ghee that we made for our episode from a couple of weeks ago.

M: Yes so I’m excited doubly.

S: Let’s try it!

M: Oooh! 

S: That’s really good.

M: That’s REALLY good! Ooh I like that a lot!

S: It just tastes like a leafy green although I don’t think it’s as bitter as kale.

M: Exactly! I think I like it more than kale!

S: I think I do too. And maybe it’s the ghee!

M: Maybe. We’ll have to try something else with ghee.

S: Yeah. So sauteed in a pan with a little bit of oil or butter or ghee.

M: I think we just used some salt and pepper on it too.

S: We did put salt and pepper on it. It’s delicious. I would definitely do that again. 

M: Mmm-hmm. And I gotta say, the leafy greens - much easier to prepare .

S: Yes.

M: Than the bulbous portion.

S: Oh right. Because all we did for the leafy greens, you just cut them off the top, I mean wash them.

M: Wash them.

S: Wash them really well, dry them…we just cut them, cut them into big pieces and sauteed them in the pan for what…3 minutes?

M: Yeah. 

S: Totally recommend that method. 

M: Yeah but the bulbous portion you have to really, like I had to use a paring knife to sort of. 

S: You have to peel it - right?

M: Yes and my peeler was no match .

S: Hmmm.

M: So I had to use a little knife.

S: So the, because you prepared that the outer portion is really thick, is it thick?

M: It is thick - yeah. 

S: So you had to use a paring knife instead of…

M: Yeah. 

S: OK well let’s try it. This is roasted in the oven with some other veggies so here’s roasted…I would say it’s mild, very mild in flavor 

M: Yeah.

S: It’s good!

M: I really like it!

S: I think it’s sort of a cross in texture between a potato, a roasted potato and a roasted carrot. 

M: Interesting! I could see that. 

S: Cuz carrots always are a little bit denser, and potatoes are softer, and this is somewhere in between.

M: I think you’re right. I really like it. I would definitely.

S: I’m gonna buy kohlrabi at the store and start using it more.

M: Me too, me too. 

S: When it’s available.

M: Guys - you gotta try it!

S: Definitely - try some kohlrabi. The bunch that I bought, it comes in a bunch, it’s a dollar - it was $1.99 and it had 4 bulbs with it along with the leaves. And definitely get the leaves cuz - delicious sauteed for sure.

M: Yeah. 

S: So it’s more expensive than a potato, but you’re getting a lot of nutrition with it.

M: Yeah. Thanks for joining us today. This was such an interesting food to research!

S: I am so surprised at how good this kohlrabi was!

M: I am too!

S: And I’m totally going to use it from now on.

M: Me too. Just like millets!

S: Yeah! Good thing to add to your diet because variety is so important. And trying new foods and unique foods like kohlrabi - this adds flavor, but it gives you some diversity too and you know what? Your family would love it. 

M: Definitely. All right. Let us know what other unusual food we should discuss on the pod by emailing us at yournutritionprofs@gmail.com 

S: Or you can message us on instagram.

M: Yes. Or the website. 

S: Right! So Join us next time when we’ll answer another interesting question about nutrition for all of you curious eaters. 

Both: Class dismissed!

S: We hope you enjoyed this episode. You can find the show notes and a list of sources on our website, yournutritionprofs.com. 

M: Your homework is to follow us at your nutrition profs on Instagram and to listen to our next episode. You can listen on Amazon Prime, Apple Podcasts, Spotify, YouTube, or anywhere podcasts are found. We’d appreciate it if you’d “like” us, write a review, subscribe, and invite your family and friends to join us too. 

S: If you have a nutrition or health question you’d like answered, let us know! We may even do a show about it! Send an email to yournutritionprofs@gmail.com or click on the “Contact Us” page on our website.

M: Thanks to Brian Pittman for creating our artwork. You can find him on instagram @BrianPittman77

Both: See you next time!