August 18th will be the debut of the delicious kohlrabi to the Farmers Market! The Yellowknife Farmers Market is partnering with Hay River’s Indian Summer Market Gardens to bring hundreds of this slightly odd looking, but delicious vegetable to our Tuesday market. Lucky us – the kohlrabi loves our northern summers and Hay River has a bumper crop of them this year!
The kohlrabi will be sold for $1, $2 or $3 depending on size. You can also pre-order large quantities at $4/kilo and pick up your order at next Tuesday’s market. Just send an email by Monday, August 17th.
Don’t know what to do with this funny looking with vegetable? We can help! Leading up to the Kohlrabi Kraze we will be posting lots recipes, but first, let’s get to know the kohlrabi…
What is Kohlrabi?
Kohlrabi looks like a giant turnip and tastes like a cross between cabbage and broccoli. It can be eaten raw or cooked. It’s one of the healthiest vegetables around because it provides so many nutrients.
Here are a few nutrition bits you should know.
- Kohlrabi is high in dietary fiber (which most of us do not get enough of) 1 cup raw kohlrabi has 5 grams of dietary fiber, so it’s a fantastic choice for good digestion (by contrast, 1 cup corn (also considered a high fiber vegetable) provides 4 grams (and 1 medium sized carrot provides 1.7 grams).
- Low in calories - only 36 calories (by comparison, 1 cup of cooked rice is 204 calories); 83% of kohlrabi’s calories come from carbohydrates; 15% from protein and the rest of the calories comes from fats.
- Of all the vitamins in kohlrabi, vitamin C is the most abundant: 1 cup provided 84 mg of vitamin C (or 140% of the amount of Vitamin C you need each day). Again by comparison, 1 up of orange slices contains 160% of the Vitamin C you need a day).
- Kohlrabi also contains B vitamins (B6, thiamin, riboflavin, niacin, pantothenic acid and folate) – B vitamins play a role in healthy metabolism as well as healthy skin and hair.
- Minerals found in kohlrabi include potassium (14% of our daily needs (helps us metabolize protein and sugars); copper and manganese. Magnesium, phosphorus, calcium, iron and selenium are in there too but in small amounts.
- Kohlrabi is a member of the brassica vegetable family – these vegetables have been studied for their protective and preventative effects for some types of cancers.