Kohlrabi offers great health support

Have you ever tried kohlrabi? This is a versatile, cool season vegetable in the cabbage family that we grow here in South Texas. And, just as with other members of this family, kohlrabi produces sulforaphane, the compound that helps fight several types of cancer.

Kohlrabi, however, offers a lot more in the way of supporting our health. It is high in fiber, very low in calories, and is high in potassium and vitamin C which supports our immunity. It is also high in beta carotene, which converts to vitamin A, improving our vision and protecting our eyes from dry eye.

This adds up to a lot of support for a healthy weight, excellent support for our digestive health, and it helps to manage blood pressure. One cup of kohlrabi provides more potassium than a medium banana, helping to control blood pressure and support heart health. Kohlrabi lowers the tension of blood vessels and arteries, supporting heart health and brain health.

And, in addition, it is very low in carbohydrates. Low carbs and high fiber means kohlrabi is a great choice for a low carb diet. Be careful, high fiber means “don’t over do a good thing” or you may cause digestive issues.

Kohlrabi is easy to grow in a garden. This old fashioned vegetable can be started inside about 5 to 6 weeks before setting out transplants. The bulb is an above ground, enlarged stem, not a root vegetable. Set transplants out in the garden in November or very early December. You will harvest in about 2 to 2 1/2 months when the bulb reaches about 3 inches in diameter. Louisiana State University (LSU) has information on planting kohlrabi.

Kohlrabi tastes like a very mild turnip and can be eaten fresh or cooked. You can add it to a pot roast, steam, or roast the vegetable with olive oil. Kohlrabi is excellent paired with an apple in a salad or roasted in the oven with potatoes. Kohlrabi comes in two different colors, green and purple varieties.

This week, you will find locally grown kohlrabi at the Farmers Market at McAllen’s Firemen’s Park at 201 N. 1st St. They will also have copies of kohlrabi recipes to give you several options to try, including a fresh salad recipe. Kohlrabi is a good choice to slice and use with dip, just as you might slice radishes.

This farmers market is open, year round, from 9 a.m. to noon, under the large park canopy, next to Town Lake. It is the oldest farmers market in Hidalgo County offering locally produced herbs, plants, fruits and vegetables, microgreens, mushrooms and quality baked goods. You will find Master Gardeners at the Welcome Desk ready to answer questions about gardening and provide educational materials.

For more information, call (956) 330-6410.

Barbara Storz is a local horticulturist writing about plants that do well under south Texas climate conditions. You can find her on Facebook.

The post Kohlrabi offers great health support appeared first on MyRGV.com.