Kohlrabi is a member of the brassica family with cabbage, kale, Brussels sprouts, and turnips.  Its name is derived from German, meaning “cabbage-turnip.”  Its ancestor was a plant called “marrow cabbage”, a cold-tender plant with a thick stem.  Kohlrabi, however, is a cold-hardy plant.  Its flavor is similar to that of a turnip, but is milder and sweeter.  It has been a staple food in India, China, and Northern Africa since the 1600s.

Kohlrabi is described as having a neutral thermal property in Asian medicine, with a mix of sweet and bitter flavors.  It is used to stimulate qi (chi) circulation.  It reduces damp conditions and stagnated fluid and phlegm build-up.  Traditional uses for this vegetable include treating indigestion and blood sugar imbalances, alleviating excessive alcohol ingestion, and detoxifying the liver.  A juice made from the leaves is drunk for stopping nosebleeds. Kohlrabi also been used to ease asthmatic conditions and cough.

The whole of the cabbage family contains the cancer-protective compounds sulforaphanes, indoles, and isothiocyanates.  Indoles and isothiocyanates help to protect against hormonal-dependent cancers by preventing the growth-stimulating effects of estrogens and helping the body cleanse itself of environmental carcinogens.  Sulforaphanes stimulate the production of liver enzymes that bind to carcinogens and remove them from the body.

Key nutrients in kohlrabi are vitamin C, potassium and fiber.  Additionally, kohlrabi contains a balanced source of minerals and vital nutrients that are becoming scarce in the modern industrial diet.  B-complex vitamins have a wide array of important functions in the body, including the health of the blood and nervous system, and are present in a balanced state in kohlrabi and many other vegetables. The vitamin E in kohlrabi contributes to its benefits in heart health.

Kohlrabi is mostly found in green and purple varieties.  Both the leaves and stems are edible.  Kohlrabi can be sautéed, added to soups and stews, and eaten raw in salads and relish dishes.  The leaves can be juiced, and also prepared like kale, chard, and turnip leaves.

This wonderful winter vegetable is available for your table now at Santa Fe Farmers Market.  Enjoy the season’s bounty at its best!

Mary Sjoberg, R.Ph. (references available upon request).