kohlrabi Tag

New to the CSA shares this week is kohlrabi, a unique vegetable developed by crossing a cabbage and a turnip.  Back when my family began as members of Blooming Glen Farm CSA, we had never heard of kohlrabi.  It’s now one of my personal favorites- delicious, crisp and refreshing.  This week’s recipe showcases raw kohlrabi in a simple, yet healthy way.  This would make a great side dish or could be served over salad greens (we enjoyed it with a side of egg salad for a quick dinner on one of our busy nights on the go).

Kohlrabi and Apple Salad

Ingredients:
2 medium kohlrabi bulbs
1 large apple (*I used our favorite, honeycrisp, but you can use any crisp variety)
2 Tbsp chopped scallions
2 Tbsp olive or avocado oil
Juice of 1 lemon, about 2 Tbsp
2 tsp maple syrup
½ tsp sea salt
¼ tsp black pepper
½ tsp lemon zest
Chive blossoms (optional)

  • Clean the kohlrabi. Cut off the bottom.  You do not need to peel this young spring variety.  The skin is tender and edible.  Julienne both bulbs and place in large bowl.
  • Core apple and julienne. Add to large bowl with kohlrabi.

  • Add scallions to the bowl with kohlrabi and apple pieces. Mix to combine.
  • In small bowl, combine oil, lemon juice, maple syrup, salt, pepper, and lemon zest. Mix well.
  • Pour dressing over kohlrabi, apple, and scallion mixture. Toss to coat all pieces.
  • Allow to marinate for at least 15 minutes.
  • Optional: garnish with chive blossoms.
  • Enjoy!

**You can also make this into a slaw.  Simply shred the kohlrabi bulbs and apple instead of julienning.

Recipe and photos by Stephanie Borzio.  Stephanie is a mom of three active boys and is an autoimmune warrior.  After battling her own health for several years, Stephanie found healing through food and lifestyle changes, including joining Blooming Glen Farm CSA of which she is a long time member.  She is a Board Certified Integrative Nutrition Health Coach who is passionate about sharing healthy living tips and real food recipes.  Instagram and Facebook: Tru You Essentials; Website: www.truyouessentials.com

Although it is fun to create new and unique recipes, sometimes it is great to just let the produce shine on its own.  This week’s share was filled with so many amazing vegetables that can be eaten raw.  Pair them with a nice dip and you have an easy appetizer or snack.

Crudité Ingredients:
1 bunch kohlrabi bulbs
1 small head broccoli florets
1 bunch hakurei turnips
1 pint sugar snap peas

 Dip Ingredients:
8 ounces sour cream or yogurt
8 ounces mayonnaise
2 ½ Tbsp fresh dill, finely chopped
¾ tsp onion powder
1 tsp garlic powder
1 tsp fresh parsley, finely chopped
2 tsp paprika
¼ tsp sea salt
¼ tsp black pepper
2 tsp scallions, finely chopped (for garnish)

  • Clean and chop vegetables. I left the sugar snap peas whole, chopped the broccoli into bite size pieces, sliced the turnips into thin rounds, and sliced the kohlrabi into rounds and then cut in half.  I did not peel the turnips or the kohlrabi.
  • Combine all of the dip ingredients in a medium bowl. Mix well.  Garnish with scallions.  Chill until ready to serve.
  • Store any leftover dip and vegetables in airtight containers in the refrigerator.


Recipe and photos by Stephanie Borzio.  Stephanie is a mom of three active boys and is an autoimmune warrior.  After battling her own health for several years, Stephanie found healing through food and lifestyle changes, including joining Blooming Glen Farm CSA of which she is a long time member.  She is a Board Certified Integrative Nutrition Health Coach who is passionate about sharing healthy living tips and real food recipes.
Instagram and Facebook: Tru You Essentials; Website: www.truyouessentials.com

It feels wonderful to have the windows open and the fresh air flowing through the house.  The sunshine we have been having certainly helps as well.  With all of this beautiful weather comes amazing spring produce from our friends at Blooming Glen Farm.  This salad showcases the broccoli, kohlrabi, radishes, and scallions from this week’s share.  You can also add the mushrooms from Primordia Farm and can use some honey from Heirloom Acres.   It serves as a great side dish for a barbecue or picnic.

Ingredients:
1 bunch broccoli (about 3 cups florets)
1 bunch kohlrabi (3 small)
½ bunch spring radishes (about 7-8)
1 pint cherry or grape tomatoes
2 large carrots
4 scallions, chopped
½ lb Maitake mushrooms, chopped
5 Tbsp red wine vinegar
¼ cup + 2 Tbsp olive oil
1 Tbsp fresh basil, finely chopped
1 tsp garlic powder
1 tsp sea salt
¼ tsp black pepper
1-2 tsp honey

  • Clean and chop broccoli. Lightly steam for 4 minutes.  Remove from heat, rinse with cold water, drain in colander, and let cool.
  • Peel kohlrabi and cut into matchsticks.
  • Thinly slice radishes.
  • Slice tomatoes in half.
  • Peel carrots and thinly slice or cut into matchsticks.
  • Place all produce in a large bowl.
  • Combine vinegar, oil, basil, garlic powder, salt, pepper, and honey in a small bowl. Whisk well to combine.
  • Pour dressing over vegetables, mix well, and allow to marinate for 1 hour.**
  • Serve as a side or on top of a bed of greens.

**You can serve this dish immediately, but it tastes best when it has time to set a little bit.

Recipe and photos by Stephanie Borzio.  Stephanie is a mom of three active boys and is an autoimmune warrior.  After battling her own health for several years, Stephanie found healing through food and lifestyle changes, including joining Blooming Glen Farm CSA of which she is a long time member.  She is a Board Certified Integrative Nutrition Health Coach who is passionate about sharing healthy living tips and real food recipes. 

Instagram and Facebook: Tru You Essentials

Website: www.truyouessentials.com

BeetsBeets are a staple veggie at the farm, making an appearance both at the beginning & end of the season each year. Like many root vegetables, beets have lots of vitamins & minerals, including those that help grow red blood cells (folate) & those that that help build sturdy & strong bones (manganese). Also like many root vegetables, much of the nutrition in beets lives in or near the skin, so skip the peeler & simply scrub them clean before eating.

Enjoy beets raw & cooked: Use slices of raw beets in a veggie dip or hummus, or dice them up small & add them to a green, grain or pasta salad. Use a grater to shred raw beets for slaws or to use in breads, muffins & even cookies! Of course, the sweetest way to eat beets is by roasting them. The simple recipe below combines beets with another CSA staple, kohlrabi. You can serve this dish as is, or use it as a base for a more hearty meal:

  • Serve chilled & topped with cooked quinoa & plain yogurt (pictured below)
  • Mix in chickpeas or black soy beans
  • Use as a pita filling with hummus
  • Top with plain yogurt or sour cream & minced chives
  • Serve on top of a chopped green salad
  • Combine with a cooked whole grain (brown rice, bulgur, farro, etc.)
  • Top with sunflower or sesame seeds

Roasted Beets & Kohlrabi with Fennel
BeetsIngredients
8 beets
8 kohlrabi
3 fennel
1-1/2 tablespoons grapeseed or other high-heat cooking oil
salt & pepper

Method

Preheat oven to 400-degrees. Trim tops off beets, scrub clean & dice. Trim, peel & dice kohlrabi. Slice fennel bulbs & stems, up to fronds. Toss beets, kohlrabi & fennel with a bit of grapeseed oil, salt & pepper.

Place vegetables in a baking dish, cover & bake for 25 minutes. Sprinkle with a little more salt & pepper, stir, recover & return to the oven. Bake until just tender, about 20 more minutes.

gfg_head shot mPost and photos by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

If you’re like a lot of our market customers and CSA members, you might find yourself puzzled as to what to do with that oddly shaped vegetable you picked up this week. On first glance it can be daunting to figure out how to even begin to use it. But kohlrabi, which comes from Eastern Europe and is the German name for ‘cabbage turnip’, is really just a strange looking sister to the cabbage family and can be used in many similar ways. You can eat the bulbs raw or cooked. Shred them into a salad with some lemon juice or substitute them for cabbage in your favorite coleslaw recipe. They are equally delicious cooked into a stir-fry or vegetable sauté.

I’m new to kohlrabi myself. But, I’ve already found my favorite way to use it… in fritters! Mostly composed of ingredients you’ll already have in your cupboard or refrigerator, they are really simple to whip up and take very little time. You can use them as a side dish or for a lighter meal, pair them with a spring salad mix. However you use them, one thing is for sure, you’ll definitely remember them the next time kohlrabi season comes around!

Start by combining the following ingredients for yogurt dip and refrigerate 30 minutes before serving: 1/3 cup yogurt, 3 Tablespoons chopped fresh dill, 1 teaspoon lemon juice and salt to taste. *For a different sauce, you can replace the dill with cilantro and the lemon with lime juice, and add a bit of honey. Or try mint!

Meanwhile, peel and shred the 4 kohlrabi bulbs into a colander and sqeeze out excess moisture. In a separate bowl combine 2 beaten eggs, 3 Tablespoons dried bread crumbs, 1/4 cup chopped spring onion (you can add in some green garlic too if you have it), 1 teaspoon of salt, 1/4 teaspoon crushed red pepper and black pepper to taste. Add kohlrabi by the spoonful and mix until egg is coating the entire mixture. Heat 4 Tablespoons of olive oil in skillet until small bubbles appear. Form fritter mixture into two-inch balls and drop into skillet. Press gently with spatula to flatten. Cook for 5-7 minutes on each side, or until golden brown. Serves 4-6

Recipe adapted from: From Asparagus to Zucchini, A Guide to Cooking Farm Fresh Produce (3rd ed.). Photos and text by Blooming Glen Farm apprentice Rebecca Metcalf.

Kohlrabi before & afterKohrabi is a member of the Brassica oleracea, or cabbage, family.  Hugely popular centuries ago, kohlrabi has made a resurgence over the past several years, increasing in availability, thanks to its easy-to-grow nature.  As with most veggies, kohlrabi is low in calories, fat, and cholesterol, is high in fiber, and is super versatile. It’s a good source of thiamin, folate, magnesium, and phosphorus, and a very good source of vitamins C and B6, potassium, copper and manganese.

Kohlrabi can be eaten raw or cooked.  Its mild taste (much more modest than it’s broccoli and cabbage family members) makes it a great ingredient for slaw and salad recipes.  It’s also a very popular ingredient in Indian cooking, where it becomes tender and takes on the many exotic flavors of Indian spices.  You can click here for a raw Kohlrabi and Turnip Slaw recipe from Blooming Glen, and read below for a cooked Kohlrabi Dal with Aromatic Rice recipe.

Want to know more about kohlrabi? Here are some recommended links:

Kohlrabi Dal & Aromatic Rice

Kohlrabi Dal with Aromatic Rice

Ingredients
1 cup brown basmati or brown jasmine rice

1 kohlrabi (about 2 cups), plus greens, diced or chopped
2 cups red lentils
2 tsp tumeric, divided

1 modest splash grapeseed oil
2 cloves garlic, minced
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 large onion (about 2 cups), chopped
1 large tomato (about 2 cups), diced

1/2 teaspoon chili powder
1 teaspoon cumin powder
1 teaspoon coriander powder
1 teaspoon garam masala powder
1 teaspoon salt

chopped cilantro, optional
shredded coconut, optional

Method
Prepare rice as directed on package.

Combine kohlrabi, lentils, and half the turmeric with 3 cups of water in a pot. Bring to a boil and reduce heat to low. Simmer until the lentils (dal) is tender, about 20 to 25 minutes. Salt to taste and set aside.

While the kohlrabi and dal are cooking, heat oil in a deep skillet. Add garlic, mustard seeds and cumin seeds. When the seeds begin to pop, add the onion and remaining turmeric and sauté until onions start to soften, about 2-3 minutes (add a little water, if needed).  Add the tomato, mix well, and cook until tender. Stir in the kohrabi-dal mixture, chili powder, cumin powder, coriander powder, and garam masala powder, and cook until flavors mix, about 5-10 minutes. Add salt, stir well, and adjust to taste.

Divide kohlrabi dal and rice into 6 servings, top with chopped cilantro leaves and/or shredded coconut.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!