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White Food Energy: Kohlrabi (Brassica oleracea)

By Gwen Nyhus Stewart

Associated with light emanating from the Divine, white is the colour that means new beginnings, goodness, virginity, innocence, cleanliness, and perfection. Representing safety, white is utilized by hospitals and the medical profession to imply sterility. It represents completion, wholeness, and in many cultures stands for truth and openness.

Different cultures attribute different meanings to the colour white. In the Native American Cherokee culture, white was South representing warmth, peace, and happiness. In Asian colour symbolism, children, helpful people, marriage, mourning, peace, purity, and travel are attributed to the colour white. In some cultures, brides wear white at weddings and in some cultures white is worn at funerals.

White is the colour of kindness. It has purification vibrations and can be used to clear blocks from your path. Put some white in your life when you want to: bring about mental clarity, start a new beginning, or clear clutter and obstacles away.

Considered to be white foods, white, tan, and brown foods contain some of the phytochemicals thought to contribute to heart health, lower cholesterol levels, and to lower the risk of some types of cancers. White is often associated with low-fat, low weight, and dairy products.

See White Coloured Foods in the Plants, Food Colours, & Recipes section of this web site for additional information about the healing properties of white, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 64 for more information about what the colour white means and Chapter 8, Colour Energy, Plants, and Recipes pages 89 – 92 for information about using white in the garden and recipes.)

Kohlrabi (Brassica oleracea Gongylodes Group)

Looking like an organic green Sputnik shaped image from a science fiction movie, kohlrabi has been grown for hundreds of years in Central Europe and Asia where it is a commonplace vegetable. Known as cabbage turnip, kohlrabi was first grown in the 16^th century and used in Germany, Spain, England, Italy, Tripoli, and the eastern Meditteranean. In the 1600’s, kohlrabi found its way into Northern India where the Hindus considered it an important staple of their diet along with rice and greens. More recently, this vegetable is found in the cuisines of Israel, China, and Africa.

The name is derived from the German kohl (cabbage) plus rabi (turnip) due to its turnip like appearance. The leaves standout from the edible portion like spokes and the enlarged stem portion grows just above the soil line. Kohlrabi has a flavour that is mild and delicately sweet, tastes like fresh, crunchy broccoli stems accented by radish, and its texture is crisp and moist. Sometimes misclassified as a root vegetable, kohlrabi originates in nature from the wild mustard plant.

Kohlrabi is a cultivar of the cabbage family and as such has the same phytonutrients properties. Kohlrabi is a good source of vitamin A, calcium, dietary fibre, folic acid, and potassium. It is low in both sodium and calories. One cup (250 mL) diced and cooked contains only 40 calories and 140% of the required daily amount for vitamin C.

Kohlrabi is easy to grow and rarely bothered by insects. Sow seeds in the ground as soon as the soil can be worked. For an especially early harvest, kohlrabi may be started indoors two weeks prior to transplanting. Make small plantings every 2 – 3 weeks for continuous spring and early summer harvest. Kohlrabi is a cool weather crop and like all cabbage benefits from a mild frost.
This vegetable comes in purple and white varieties that taste the same.

Kohlrabi prefers light soils that are well-drained. Working in compost will provide the nutrients this crop needs. Sow seeds at 4 inch (10 cm) intervals, 1/4 – 1/2 inch (6 – 12.5 mm) deep, and thin to single plants 2 – 5 inches (5 – 12.5 cm) apart after seedlings appear (approximately 2 weeks). Thinnings can be used for early tender, stir-fry greens or transplanted to fill in blanks in other parts of the row. The most important factor in growing kohlrabi is plenty of moisture.

Begin harvesting when the first stems are small, no larger than 1 – 2 inches (2.5 – 5 cm) in diameter and continue until stems are 2 – 3 inches (5 – 7.5 cm) across. If kohlrabi experinces an extreme growth spurt, the stem will be pithy and tough, no matter what the size of the final stem. Overgrown kohlrabi is salvageable if you boil or steam them without peeling. Cook until tender, purée and sieve through a colander or food mill. The tender flesh goes through the sieve and the purée can be served plain, whipped with potatoes, or used as a creamy soup base. The overgrown kohlrabi can also be left to grow in the garden, as the tender and tasty leaves that continue to emerge from the top of the plant may be cooked like other greens.

In the kitchen, kohlrabi can be sautéed, steamed, boiled, stir-fried, puréed, baked, used in soups and stews, and served raw in green salads and slaws.

In the garden, beet, celery, chard, cucumber, lettuce, onion, potato, and spinach are good companions. Kohlrabi and tomato planted near each other will stunt each other's growth.

How to Buy

Kohlrabi can be found in the produce section of most health food stores, specialty markets, and supermarkets. Choose firm, small, heavy kohlrabi with deep green leaves. Avoid stems over 3 inches (7.5 cm) with browning or yellowing leaves.

How To Store

Kohlrabi can be stored in the refrigerator for up to 7 days. Place the kohlrabi, unwashed in a plastic bag and refrigerate. If the leaves are still attached to the stem (bulb), trim them off and store separately.

Leftover kohlrabi stems and leaves can be stored and should be used within 2 -3 days. They can also be chopped and added to soups or stews.

Kohlrabi freezes poorly. You can freeze puréed kohlrabi although the purée will discolour. The best method of storing kohlrabi is in moist sand with some leaves attached.

Cooking Hints

Ø Wash kohlrabi just before using. Peel and cut into 1/4 inch (0.6 cm) slices. Sauté in butter and olive oil and season to taste with sea salt and freshly ground black pepper.

Ø To serve kohlrabi as a side dish, wash and peel as you would potatoes. Boil, mash, and serve.

Ø Wash kohlrabi leaves, remove the middle ribs, and sauté the same as you would spinach or Swiss chard.

Ø Before cooking kohlrabi leaves, remove the ribs. Fold over each leaf, hold in one hand with the rib facing inward, and with the other hand pull off the rib.

Ø For maximum flavour, don’t peel the skins before cooking.

Ø Raw kohlrabi is an excellent substitute in radish recipes.

Ø Grate or finely chop kohlrabi, season with red wine vinegar, sea salt, freshly ground black pepper, and use to garnish a salad plate.

Ø Serve on a crudités platter or slice directly into salads.

Ø Grated kohlrabi can be added to slaw. Because kohlrabi is watery, lightly salt it first and let stand for several minutes. Wash off salt and dry before using. (See recipe for Kohlrabi Slaw below.)

Ø Slice kohlrabi, wrap in plastic, and pack in your brown bag lunch for a crunchy snack.

Ø Chop or grate kohlrabi and include as one of the ingredients in a raw soup.

Ø Dice kohlrabi and combine with your favorite vegetables and dressing for a chopped salad.

Ø Left over kohlrabi can be mashed, mixed with potatoes, formed into patties, and fried in butter or olive oil.

Recipes

Barbequed Kohlrabi

3 – 4 kohlrabi, sliced thinly

2 – 3 tbsp. (30 – 45 mL) olive oil

1 – 2 tsp. (5 – 10 mL) red wine vinegar

sea salt, to taste

freshly ground black pepper, to taste
Place thinly sliced kohlrabi in a bowl and toss with the olive oil, vinegar, salt, and pepper. Wrap in aluminium foil (shiny side inside). Place on the grill and cook for about 10 to 12 minutes or until the kohlrabi is tender. Alternatively, the kohlrabi can be baked in the oven by the same method. Other vegetables such as zucchini, squash, potatoes, and onions can be barbequed by the same method.

Kohlrabi Slaw

2 – 3 medium kohlrabi, peeled and finely shredded. Because kohlrabi is

watery, lightly salt it first and let stand for several minutes. Wash off salt and dry before using.

1/2 cup (125 mL) carrots, finely shredded
1/4 cup (50 mL) celery, finely sliced

1/2 tbsp. (2 mL) finely sliced green onions
2 – 3 tbsp. (30 – 45 mL) mayonnaise or sour cream

3 – 4 shakes red wine vinegar (or whatever vinegar you like)

1 tsp. (5 mL) prepared mustard
sea salt, to taste

freshly ground black pepper, to taste

Mix together all ingredients in a large bowl. Cover and refrigerate at least 2 hours or until ready to serve. Serves 2 – 4.

Kohlrabi with Herbs

21/2 cups (625 mL) kohlrabi, peeled and cubed

1 tbsp. (15 mL) butter

2 tsp. (10 mL) Dijon mustard

1 tsp. (5 mL) fresh parsley, finely minced

1/2 tsp. (2.5 mL) savory, dried and crushed

Cover kohlrabi with water, add a pinch of sea salt, and bring to a boil. Reduce heat and boil gently until tender, approximately 10 – 15 minutes until crisp tender. Drain well. Add the remaining ingredients. Cook and stir over low heat until the kohlrabi is coated.

Sautéed Kohlrabi Greens

Trim leaves from the stems. Wash the leaves and remove the ribs. Blanch in boiling water until just wilted, 3 – 5 minutes. Drain and squeeze excess water from the leaves. Chop the leaves and sauté in a little olive oil or butter. Season with sea salt and freshly ground black pepper. Add a splash of red wine vinegar (or whatever vinegar you prefer) or a squeeze of fresh lemon juice to the kohlrabi and serve hot.

Steamed Kohlrabi

kohlrabi, sliced or cut into bite sized pieces

sea salt, to taste

Place kohlrabi in the steamer and add salt if using. Bring water to a boil. Turn the heat down to low, cover with lid, and steam kohlrabi until tender, approximately 5 – 7 minutes. Serve plain with a pat of butter, salt and pepper, or with flavoured butters, sour cream, lemon juice, vinegar, or top with grated cheese and run under the broiler. Leaves can be steamed by the same method.

Stir Fried Kohlrabi

kohlrabi, grated by hand on the largest holes of the grater

1 – 2 garlic cloves, minced

olive oil

sea salt, to taste

freshly ground black pepper, to taste

soy sauce, dash, if desired. If you use soy sauce, taste kohlrabi before adding salt as some soy sauce is very salty.

Heat oil in a wok or frying pan, add minced garlic, and stir-fry for 30 seconds. Add kohlrabi, seasonings, and stir-fry until kohlrabi is tender, 5 – 7 minutes.

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