I’d like to introduce you to one of my family’s favorite vegetables. It’s called kohlrabi (“coal-rah-bee”). You may have seen this vegetable at your local grocery store, looking like a misshapen UFO. You have likely overlooked it, not knowing what it was or what to do with it. ​

Kohlrabi is a cruciferous vegetable, just like broccoli, cabbage, kale and Brussels sprouts. Like these other vegetables, it grows above ground where part of the stem of the plant swells into a ball close to the soil. Leaves sprout from this ball. Kohlrabi comes in three different colors: white, light green, and purple. The inner flesh is white in all varieties. ​

Smaller kohlrabi globes are sweet and juicy like apples. The larger ones are more fibrous and must be peeled before you can enjoy them. While a kohlrabi globe can be stored in the refrigerator for 2-3 weeks (in a container), you need to use the greens and stems (yes, they are edible) as soon as possible. Note: not all kohlrabi is sold with their greens. ​

Kohlrabi is a nutrient-packed vegetable that has only 48 calories in one cup (sliced and cooked). It is low in sodium and is a good source of dietary fiber, vitamin B6, potassium, copper, manganese, and is an excellent source of vitamin C (1). Studies show that cruciferous vegetables play a key role in cancer-fighting (2), among other health claims. ​

Even though kohlrabi can usually be found year-round, you might not find it in your local grocery store. Request it in the produce section of your grocery store to see if they will order it for you. You can often find it in a natural food market or at an Asian grocery store. It is also more likely to be found in the winter and spring. It is very easy to grow and can be grown even during the winter months in the Pacific NW. ​

Directions:

1. If the kohlrabi still has its greens, cut them off at the bulb and finely chop them, stems included (use only if the leaves look fresh, otherwise, buy fresh greens. See Note).
2. If the kohlrabi is larger than 3 inches around, peel it with a knife before using.
3. Cut the globe to a size that will to fit into the hopper of a food processor that has the shredder attachment installed. Shred kohlrabi. If you do not have a food processor, use the larger holes of a cheese grater.
4. Heat a 6-quart pot over medium heat. Add the oil to the hot pot.
5. Add onion to the oil. Cook for 3-5 minutes, stirring occasionally.
6. Add the kohlrabi and red pepper and stir to combine.
7. Continue stirring until the kohlrabi turns from firm to soft and slightly browned. Add more oil as needed to prevent the kohlrabi from burning.
8. Add the greens, stirring until they are wilted, about 5 minutes.
9. Add either salt to taste or your favorite spice mix (start with about 2 teaspoons mix and add more to taste). Stir well to distribute.​

Note: If the kohlrabi does not have greens, buy about five ounces of greens (spinach, kale, Swiss chard, etc.) This dish freezes well.
​

Directions:

1. Grind all spices together so that all herbs are a similar size. Store in a jar with a tight lid in a dark place.
2. Shake before using.
3. Delicious in above recipe and on meats and in other vegetable dishes.

You can find this root vegetable in most grocery stores from September through May (and some have it year-round). It ranges in size from the size of a baseball to much larger. Look for smaller ones, which are less fibrous. The flavor is different from celery, though similar. The texture is also different from that of celery. 
​

Makes 4 Servings
Recipe adapted from http://www.bbcgoodfood.com/recipes/5136/celeriac-coleslaw and the Joy of Cooking
​​
Ingredients:

• 1/2 pound celeriac
• 1 Granny Smith apple
• 1 small red pepper

Dressing:

• 1/8 teaspoon salt
• Pinch pepper
• 1 Tablespoon vinegar
• 1/8 teaspoon mustard
• 3 Tablespoons olive oil
• 1/4 cup fresh parsley, chopped

Directions:

1. Place the chopped celeriac in a large saucepan. Add enough water to cover, plus one tablespoon lemon juice and salt.
2. Cover pan and bring to a slow boil. Cook for 15 minutes.
3. While the celeriac cooks, peel and core the pears, and cut into 1/2-inch chunks.
4. When 15 minutes has passed, stir the pears into the celeriac and cook until both are very tender, about 10 minutes more (check after five minutes).
5. Drain the celeriac mixture in a colander and add to a food processor or blender. Purée until smooth.
6. Return the purée to the pan. Stir in thyme and butter (or oil). Season with lemon juice, salt and pepper, to taste. Serve hot.

​Note: Can be prepared ahead and stored, covered, in the refrigerator for no longer than two  days. Use the leftover juices in other dishes, such as adding it to a soup.
​

Happy Fall, everyone! Over the past few weeks, have you noticed that the produce section of the grocery store has exploded with new seasonal favorites? The bins, once filled with peaches and nectarines, are now heaping with different apple varieties and pears. And among the veggies – spaghetti, butternut and acorn squash! Just thinking about warm spiced fruit and savory seasoned squash calls for a big "YUM"! 

While many people may be comfortable baking an apple pie or preparing spiced pears, the task of cooking winter squash might seem a bit more challenging. If preparing a two-pound funny-shaped gourd isn’t one of your specialties, I hope you’ll consider giving it a shot! If cutting through the tough outer rind scares you, you can microwave the squash a little first to make it easier to work with. Just remember to poke a few holes with a fork first to allow steam to release while cooking.

Winter squash varieties can be cooked up into warm tasty dishes that beat the chill in the air. They will also fill you up quite well. Winter squash is a great source of complex carbs and fiber. This means you will digest it more slowly and stay full longer, even though it is fairly low in calories (on average, 1 cup = 80 calories). Another star quality of these versatile gourds is their high vitamin A content. Those rich deep orange and yellow hues means the squash is packed with vitamin A, which helps keep eyes and skin healthy. 

So give winter squash a shot this Fall! And don’t forget about the seeds inside. They bake up just as tasty as pumpkin seeds with a little olive oil and salt.
​
Wishing you happy, healthy eating! ~ Holly, RDN

Sources:
University of Illinois Extension: http://extension.illinois.edu/veggies/wsquash.cfm
​Cooking Light – Guide to Winter Squash: http://www.cookinglight.com/food/in-season/in-season-winter-squash