Kohlrabi – How do you eat this unique veggie?

kohlrabi soup 4Kohlrabi is tender, crunchy vegetable, a cousin of cabbage and turnip. Kohlrabi is an excellent source of vitamin C and is also a good source of fibre which can help keep you regular, lower your cholesterol and control your blood sugar. It’s great tasting raw and cooked! Be sure to peel the rough skin of the bulb before eating, and you can use the leaves like any other green leafy veg. It’s a favourite in our family and here are some ways we enjoy kohlrabi most:

Raw – Kohlrabi adds a lot of crunch and a bit of a kick to dishes. Peel kohlrabi bulbs and then slice, chop or grate. For a veggie snack cut kohlrabi into sticks & serve with a hummus dip, for salads and slaws chop finely or grate.

Cooked – bake, steam or boil as you would with other veggies.  My family loves soups and Kohlrabi soup is favourite. Here is my version of using this fresh veggie for taste and nutrition boost:

Kohlrabi Soup (makes 4 servings)

kohlrabi soup 1

  • 4 kohlrabi bulbs (500 g) peeled and diced small
  • 1 cup kohlrabi leaves finely chopped
  • 1 onion chopped
  • 1 tbsp vegetable oil
  • 3 1/2 – 4 cups ( ~1 liter) water or unsalted vegetable broth
  • 1/2 cup chopped parsley
  • hot red pepper flakes, ground black pepper and salt to taste
  1. Peel kohlrabi and onion, dice into small (1 cm cubes)
  2. Wash Kohlrabi leaves well and chop finely
  3. Heat oil in a medium size pot
  4. Add onion and kohlrabi to pot and sauté for 3 minutes, stirring continuously
  5. Add kohlrabi greens saute for 2 more minutes
  6. Cover vegetables with water (or unsalted broth) and bring them to a boil. Cover and simmer until the kohlrabi is tender
  7. Season with chopped parsley, hot red pepper flakes, ground black pepper and salt to taste

Did you know NEW nutrition facts table formats will be appearing on Canadian packaged foods soon? Since we develop nutrition facts tables for clients, we wanted to show you what they look like using this Kohlrabi Soup recipe as an example. See the Nutrition Facts Table below. Notice the prominence of calories and the explanation of  % Daily Values – where 5% is a little and 15 % is a lot.  Our Kohlrabi soup, per 250ml serving is only 60 calories and gives you 4 grams of fibre (13% of the daily value) making it a good source fibre!  A serving of this soup is also an excellent source of Vitamin A and C. Enjoy it for taste and good health! What’s your favourite way to eat kohlrabi? Share your recipes here.

kohlrabi soup NFT

 

 

 

Savory granola bars with ancient herbs

Be adventurous with food! These savory granola bars are super trendy with ancient herbs such as rosemary and thyme, and are tailored for gut-health.  Created with Chef Eric Deletroz  this health-booster recipe is high in fibre, easy to make and tastes GREAT! Presented at the 2016 Digestive Health Summit in Toronto to healthcare professionals and consumers these unique on the go bars were a hit and are ready to fill your hunger gap too. Enjoy!

gut health digestive health recipe 2016

Try one today:www.CDHF.ca/GutBoosterRecipes
http://ow.ly/d/5BpO

How to Cook Perfect Green Veggies – make ahead 2 step blanching method

green-veg-cook-recipeHere is my secret tip for tasty make ahead vibrant green veggies. It’s called blanching – where the veggies are placed briefly into boiling water then removed and plunged into an ice bath that stops the cooking. Blanching is a terrific preparation method to partially cook veggies making them a bit softer and removing any strong taste without compromising nutrition. You can serve blanched veggies directly or keep them in the fridge for up to 5 days. Use blanched veggies as salad boosters or reheat for a quick dinner side dish. It’s also a terrific pot luck dinner contribution where you prep ahead at home, store in fridge and upon arrival at the host’s home you only need to reheat briefly for a healthy and tasty side dish.

  1. Boil a large pot of water (you can add 2 Tbsp lemon juice to the water for flavour boost). Prepare your ice water bath and a dish with a tea towel to dry the veggies. (see pictures top row)
  2. Wash and clean you green veggies.
  3. Drop a small batch of veggies into boiling water for 2 min (3 min max. if you must). Repeat steps below until all your veggies are blanched.
  4. Take out veggies from boiling water using long handle tongs or slotted spoon & toss them into ice water bath for a few minutes to stop the cooking.
  5. Remove cooled veggies from ice bath, shake out water and place them on clean tea towel to dry.
  6. Place all your blanched veggies in a covered container and store in the fridge for up to 5 days.
  7. Enjoy cold in salads or reheat on stove top in a pan with 1 Tbsp vegetable oil. Top with toasted almonds for a tasty and nutritious side dish.

Bon appétit

Hardy Pulse & Tomato Soup

I love making this hardy soup on a weekend afternoon when it can simmer for over an hour. It makes a terrific meal and is great for lunches or a 2nd meal during the week. The health boost comes from pulses (split peas), whole grains such as barley and the veggies of course. Enjoy!

Ingredients

1 tbsp. vegetable oil
1 onions diced
1/2 cup of split peas (mix up green, red and yellow)
¼ cup rice
¼ cup pearl barley
28 oz (796) ml can diced tomatoes
6 cups low sodium broth
Cilantro or parsley for garnish

Preparation

Chop onion and saute in 1 tbsp vegetable oil
Add split peas, rice and pearl barley, saute for 2 minutes
Add tomatoes and broth, stir well
Bring to a boil, reduce heat, cover and cook for 70 minutes. (Stir occasionally, add a cup of water if you prefer more broth in your soup.)
Garnish with cilantro or parsley and serve.

10 servings.

Crunchy Edamame Salad with Fibre & Protein Boost

Do you love crunchy salads? Try my nutritious, tasty and easy dish that’s a hit every time. One serving of this salad is a source of fibre, has 6 grams of protein and you get 10% of your recommended daily intake of iron! What’s the secret of this nutrition boost? A little serving of Edamame! Edamame is a green soybean that is harvested when soybeans are still young. It is packed with fiber, protein and has a bit of iron too.  You can find Edamame beans in the frozen food section of your grocery store. Enjoy them warm or cold – as a snack, side dish or in salads.

crunchy-salad

1 c Edamame
1/3 c cucumber chopped
1/3 c celery chopped
1/3 c radish chopped
1 green onion chopped
2 Tbsp of your favourite vinaigrette

Chop, mix, top with your fave vinaigrette & enjoy. (Serves 2)

Nutrition Information per serving:  Calories 145, Fat 11 g, Carbohydrate 7 g (including Fibre 3.5 g), Protein 6 g.

TIP: Make a double batch and take it for lunch the next day.