Kohlrabi, often called a German turnip, is a unique vegetable known for its bulbous stem. But did you know that the leafy greens sprouting from the top are also edible and packed with nutrients? Many people discard them, unaware of their culinary potential and health benefits. This article delves into the world of kohlrabi greens, exploring their nutritional value, flavor profile, preparation methods, and why you should reconsider tossing them in the compost bin.
The Nutritional Riches of Kohlrabi Greens
Kohlrabi greens are a nutritional powerhouse, boasting an impressive array of vitamins, minerals, and antioxidants. They offer a wealth of benefits that rival and sometimes surpass even the kohlrabi bulb itself. Ignoring these greens is like throwing away a free dose of vital nutrients.
Vitamins Galore
Kohlrabi greens are especially rich in Vitamin C, an essential antioxidant that supports immune function, collagen production, and wound healing. They also contain Vitamin A, crucial for vision, skin health, and immune system support. Vitamin K, important for blood clotting and bone health, is another significant nutrient found in these leafy greens. B vitamins, like folate, also make an appearance, contributing to cell growth and energy production.
Mineral Marvels
Beyond vitamins, kohlrabi greens offer a generous supply of essential minerals. Calcium, vital for strong bones and teeth, is present in significant amounts. Potassium, an electrolyte important for maintaining healthy blood pressure and nerve function, is another key mineral. Iron, crucial for carrying oxygen throughout the body, and magnesium, involved in hundreds of enzymatic reactions, are also present. These minerals contribute to overall health and well-being.
Antioxidant Abundance
Antioxidants are crucial for protecting the body against damage from free radicals, unstable molecules that can contribute to chronic diseases. Kohlrabi greens are packed with antioxidants like glucosinolates, which are converted into beneficial compounds like isothiocyanates and indoles during digestion. These compounds have been linked to a reduced risk of certain cancers. Other antioxidants found in kohlrabi greens include carotenoids and flavonoids, contributing to their vibrant color and health-protective properties.
Flavor and Culinary Uses of Kohlrabi Greens
While their nutritional value is undeniable, the taste and versatility of kohlrabi greens are equally compelling. Their flavor is often described as similar to that of kale or collard greens, but slightly milder and sweeter, especially when young and tender.
A Versatile Ingredient
Kohlrabi greens can be used in a variety of culinary applications. They can be eaten raw, adding a slightly peppery bite to salads. However, they are more commonly cooked, which softens their texture and mellows their flavor. They can be sautéed, steamed, boiled, or added to soups and stews.
Preparation Tips
Before using kohlrabi greens, it’s important to wash them thoroughly to remove any dirt or debris. Trim off any tough stems or damaged leaves. For larger, more mature greens, you may want to remove the tough central rib, as it can be fibrous. Young, tender greens can be used whole.
Cooking Methods
Sautéing is a popular method for cooking kohlrabi greens. Simply heat some olive oil or other healthy fat in a pan, add the greens, and cook until wilted and tender, usually about 5-10 minutes. Adding garlic, onions, or other seasonings can enhance the flavor. Steaming is another healthy option, preserving more of the nutrients. Boiling is a less preferred method, as it can leach out some of the vitamins and minerals.
Recipes and Ideas
Consider adding kohlrabi greens to your favorite soup or stew recipe. They can also be used in stir-fries, quiches, or frittatas. They make a nutritious addition to smoothies. You can also blanch the greens and freeze them for later use.
Comparing Kohlrabi Greens to Other Leafy Greens
How do kohlrabi greens stack up against other popular leafy greens like spinach, kale, and collard greens? While all leafy greens are beneficial, kohlrabi greens offer a unique nutritional profile and flavor.
Nutrient Comparison
While each leafy green has its strengths, kohlrabi greens generally hold their own. For example, they may contain more Vitamin C than spinach but less Vitamin A than kale. The specific nutritional content can also vary depending on growing conditions and variety.
Flavor Profile
Kohlrabi greens offer a milder and slightly sweeter flavor compared to the more robust and sometimes bitter flavors of kale and collard greens. Spinach has a more delicate flavor. This makes kohlrabi greens a good option for those who find other leafy greens too strong.
Digestibility
Some people find that kale and collard greens can be difficult to digest, especially when eaten raw. Kohlrabi greens are generally easier to digest, especially when cooked. This makes them a good option for individuals with sensitive stomachs.
Sustainable Eating: Don’t Waste Those Greens!
Choosing to eat kohlrabi greens isn’t just good for your health; it’s also a sustainable choice. By utilizing the entire plant, you reduce food waste and maximize the benefits of your garden or grocery purchase.
Reducing Food Waste
Food waste is a significant environmental problem. By eating kohlrabi greens, you’re actively participating in reducing waste and making the most of the resources used to grow the vegetable.
Maximizing Resources
Growing food requires land, water, and energy. Using all parts of a plant, including the often-discarded greens, is a more efficient and sustainable way to utilize these resources.
Supporting Local Farmers
If you’re buying kohlrabi from a local farmer, asking for the greens and utilizing them supports their business and encourages them to grow a wider variety of crops.
Growing Your Own Kohlrabi and Harvesting the Greens
Growing your own kohlrabi is a rewarding experience, and it provides you with a fresh supply of both the bulb and the greens.
Planting and Care
Kohlrabi is a cool-season crop that thrives in well-drained soil and full sun. Plant seeds in early spring or late summer for a fall harvest. Keep the soil moist and weed regularly.
Harvesting the Greens
You can start harvesting kohlrabi greens when they are young and tender, usually about 4-6 weeks after planting. Cut the outer leaves, leaving the inner leaves to continue growing.
Storing Kohlrabi Greens
Kohlrabi greens are best used fresh, but they can be stored in the refrigerator for a few days. Wrap them in a damp paper towel and place them in a plastic bag.
Potential Concerns and Considerations
While kohlrabi greens are generally safe and healthy, there are a few potential concerns to keep in mind.
Goitrogens
Like other cruciferous vegetables, kohlrabi greens contain goitrogens, substances that can interfere with thyroid function. However, this is usually only a concern for individuals with pre-existing thyroid conditions. Cooking the greens can reduce the goitrogenic effect.
Pesticide Residue
If you’re not growing your own kohlrabi, it’s important to wash the greens thoroughly to remove any pesticide residue. Buying organic kohlrabi is another way to minimize your exposure to pesticides.
Allergies
Although rare, some people may be allergic to kohlrabi or other cruciferous vegetables. If you experience any allergic symptoms after eating kohlrabi greens, such as itching, swelling, or difficulty breathing, seek medical attention.
In conclusion, kohlrabi greens are a nutritional powerhouse often overlooked. They offer a wealth of vitamins, minerals, and antioxidants, contributing to overall health and well-being. Their mild flavor and versatility make them a welcome addition to a variety of dishes. By choosing to eat kohlrabi greens, you’re not only benefiting your health but also reducing food waste and supporting sustainable eating practices. So, next time you see kohlrabi, don’t discard those greens – embrace their culinary potential and reap the rewards of this often-forgotten vegetable treasure.
What exactly are kohlrabi greens, and are they different from the kohlrabi bulb?
Kohlrabi greens are the leafy tops that grow above the kohlrabi bulb, a vegetable also known as a German turnip or stem turnip. While the bulb is more commonly consumed, the greens are entirely edible and packed with nutrients. Think of them like other leafy greens such as kale or collard greens, but attached to the kohlrabi plant.
The main difference between the bulb and the greens is their texture and flavor profile. The bulb is crisp and slightly sweet, reminiscent of a mild turnip or radish, while the greens have a bolder, slightly peppery taste. Nutritionally, both are beneficial, but the greens often boast higher concentrations of certain vitamins and minerals compared to the bulb itself.
What are the key nutritional benefits of eating kohlrabi greens?
Kohlrabi greens are a nutritional powerhouse, offering a wealth of vitamins and minerals. They are particularly rich in Vitamin C, an important antioxidant that supports immune function and skin health. Additionally, they provide a good source of Vitamin K, crucial for blood clotting and bone health, as well as Vitamin A, beneficial for vision and immune function.
Beyond vitamins, kohlrabi greens are a good source of dietary fiber, which aids in digestion and promotes feelings of fullness. They also contain essential minerals like potassium, important for maintaining healthy blood pressure, and calcium, essential for strong bones and teeth. The presence of these nutrients makes kohlrabi greens a valuable addition to a healthy diet.
How do kohlrabi greens compare to other popular leafy greens like spinach or kale?
Kohlrabi greens hold their own nutritionally when compared to other popular leafy greens. While the exact nutrient profiles can vary depending on factors like growing conditions and maturity, kohlrabi greens often offer a comparable, or even slightly superior, concentration of certain vitamins and minerals compared to spinach or kale. For instance, some studies suggest they can be higher in certain antioxidants.
Taste-wise, kohlrabi greens have a distinct peppery flavor that sets them apart from the milder taste of spinach or the slightly bitter taste of kale. This unique flavor can make them a welcome addition to your diet, offering a different flavor profile to your usual leafy green options. Ultimately, including a variety of greens, including kohlrabi greens, is beneficial for a well-rounded nutrient intake.
Are there any potential downsides or precautions to consider when eating kohlrabi greens?
While generally safe for consumption, there are a few potential downsides to consider when eating kohlrabi greens. Like other cruciferous vegetables, they contain compounds called glucosinolates, which can interfere with thyroid function in individuals with iodine deficiency or pre-existing thyroid conditions. If you have such concerns, it’s best to consume them in moderation and ensure adequate iodine intake.
Furthermore, individuals taking blood-thinning medications, such as warfarin, should be mindful of their Vitamin K intake from kohlrabi greens. Vitamin K plays a role in blood clotting, and drastically changing your intake could interfere with the effectiveness of the medication. As with any significant dietary change, consulting with a healthcare professional or registered dietitian is always recommended, especially if you have existing health conditions.
What are some delicious and easy ways to incorporate kohlrabi greens into my diet?
Incorporating kohlrabi greens into your diet is easier than you might think. They can be used in many of the same ways you would use other leafy greens. Try sautéing them with garlic and olive oil for a simple and flavorful side dish. You can also add them to soups, stews, and stir-fries for extra nutrients and flavor.
Another great option is to use kohlrabi greens in salads. If the leaves are young and tender, they can be enjoyed raw. For older, tougher leaves, blanching them briefly in boiling water can help to soften them. You can also blend them into smoothies for a nutrient boost, or use them as a filling in omelets and frittatas. Get creative and experiment with different recipes to find your favorite ways to enjoy them!
How should I properly store kohlrabi greens to maintain their freshness and nutritional value?
Proper storage is key to maintaining the freshness and nutritional value of kohlrabi greens. After harvesting or purchasing them, it’s best to wash them thoroughly to remove any dirt or debris. Then, dry them as much as possible using a salad spinner or by patting them dry with paper towels.
The best way to store kohlrabi greens is in a plastic bag or airtight container in the refrigerator. To help maintain humidity and prevent wilting, you can wrap them loosely in a damp paper towel before placing them in the bag or container. Stored properly, kohlrabi greens can last for several days in the refrigerator.
Can kohlrabi greens be used in juicing, and what are the benefits of juicing them?
Yes, kohlrabi greens can absolutely be used in juicing. They add a nutritious boost to any juice blend and offer a more concentrated dose of vitamins and minerals than eating them whole. The slightly peppery flavor can also add an interesting depth to your juice.
Juicing kohlrabi greens allows you to consume a larger quantity of their nutrients in a readily absorbable form. It’s a quick and efficient way to obtain vitamins, minerals, and antioxidants, which can support overall health and well-being. However, remember that juicing removes the fiber, which is also beneficial, so incorporating whole kohlrabi greens into your diet in other ways is still important.