Kohlrabi: Crisp, Mildly Sweet Crucifer

Kohlrabi (*Brassica oleracea* Gongylodes group) is a bulbous stem vegetable from the cabbage family. It tastes like a cross between broccoli stems and radish—**crisp, juicy and mildly sweet**. Both the swollen stem (the “bulb”) and young leaves are edible.

Per 100 g raw: **~27–36 kcal**, **~6–8 g carbs**, **~1.5–2 g protein**, **~3–4 g fiber**, **vitamin C (~60 mg)**, **potassium (~350 mg)**, small amounts of folate and vitamin B6.

- **Immune support:** Very high in vitamin C. - **Gut health & satiety:** Fiber aids digestion and fullness. - **Heart-friendly minerals:** Potassium supports healthy blood pressure. - **Cruciferous phytonutrients:** Glucosinolates provide antioxidant activity.

- **Goitrogens:** Very large raw amounts may affect thyroid in sensitive people—light cooking helps. - **Gas for some:** Like other crucifers, can cause bloating; try smaller portions or cook. - **Tough peel:** The outer skin can be fibrous—**peel thickly**.

- **Raw:** Matchsticks for slaws, salads and crudités. - **Roast or sauté:** Caramelizes to a sweet, nutty flavor. - **Mash or soup:** Steam and puree like potatoes. - **Leaves:** Sauté like kale or add to soups. - Pair with apple, dill, lemon, mustard, yogurt and toasted nuts.

Choose **small to medium bulbs** (sweeter, less fibrous). Peel off the thick outer layer; for extra crunch in slaw, **salt 10–15 min**, squeeze, then dress.