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jakehglover · 6 years

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How to Grow Kohlrabi

By Dr. Mercola

Kohlrabi (Brassica oleracea) looks like a pale green or purple turnip with multiple stalks of green leaves. Although the plant looks like a turnip, it's actually related to cabbage and broccoli.1 The bulb grows above ground and is not a root vegetable.

Also known as a "space cabbage" from its appearance, this down-to-earth vegetable offers some of the same health benefits as others in the family, including broccoli, cauliflower, kale and mustard.

But, unlike its relatives, the plant is easier to grow, matures quickly and is ideal for fall or early spring planting. With a swollen, bulb-like stem sprouting waxy leaf stalks, the plant has an out-of-the-world appearance and may take the crown for the most unusual looking vegetable.2

Kohlrabi thrives in your garden or in containers. Most find it easy to grow and less prone to pests and disease than some of the relatives. You'll want to consider planting it in your garden this fall or next spring to enjoy some of the pleasing flavor and health benefits.

History of the Cabbage Turnip

The name kohlrabi comes from the German word "kohl" meaning cabbage and "rabi" meaning turnip, an apt description of the plant. The origins of kohlrabi are unclear, but the plant was first mentioned by Roman author and naturalist Pliny the Elder, in the first century.3

The vegetable was well-known to the Roman Empire and likely grew in many parts. By 800 A.D., Emperor Charlemagne ordered kohlrabi to be grown in his Imperial Gardens. By the 1600s it had spread to India where it became a staple crop. It wasn't until the late 20th century that it was grown in many other parts of the world and recipes were developed for cooking the root and the leaves.

Kohlrabi was first grown in the U.S. in 1806, but while available in America, it is not commonly found outside of the southern states. What the plant lacks in appearance it makes up for in flavor. It is described as having a "sweet flavor that is somewhere between a turnip and a water chestnut, with a crisp, crunchy texture."4

The plant is versatile and offers health benefits and nutrition from both bulb and leaves. It can be cooked, eaten raw in salads, grilled, roasted or added to vegetable pies. The leaves are often enjoyed as you would spinach, beet greens or collard greens, and taste like kale and collards.

Growing Conditions in Your Garden or Pots

Kohlrabi grows well in your garden or containers. The plants appreciate full sun but will adapt to dappled shade.5 They grow best in cooler temperatures, between 40 and 75 degrees Fahrenheit (F). In warmer climates, consider planting in late fall for a winter harvest.

Allow 45 to 60 days for plants sown from seed to reach maturity. Stephen Reiners, professor of horticulture and chair of Cornell's School of Integrative Plant Science, advises:6

"You can grow kohlrabi in almost any region if you grow it in the spring or fall. Good timing is key. You want to avoid having the bulbs form in hot weather, which can make them woody."

Use well-draining soil in a raised bed, container or garden, steering clear of clay. The plants are not heavy feeders, so working a generous layer of compost — about 1 inch — into the soil before planting, with a little extra added on the side of the plant as the bulb begins to swell, is often enough.7

The plant does best in alkaline soil, at least a pH of 6.0 or higher. If your garden soil tests more acidic, it is wise to add lime to the area several weeks before planting. If you're growing in containers, composted soil is appreciated. Plant seeds one-fourth to one-half inch deep and once sprouted, thin the seedlings 2 to 5 inches apart.8

Water after sowing to thoroughly wet the ground. Although they cope with heat, when you allow the soil to dry, the plant becomes tough and woody. Stress affects the growth of the bulb, so even temperatures and consistent soil moisture is key. The best way is to ensure these soil conditions is to provide plenty of organic matter, such as compost or grass clippings from an untreated lawn.9

Adding a layer of organic mulch helps moderate soil temperature, moisture and nutrients as well. However, when planting an early spring crop, take care to only add mulch after the soil has warmed or you risk stunting plant growth by keeping the soil cool.

Harvest Time Controls the Size of Your Plant

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This short video demonstrates how to harvest the plant once it reaches maturity. The plant is fast growing, and tastes best when 2 to 4 inches in diameter.10 Once planted, you'll see stems begin to swell and form globes within weeks. When you harvest depends on your climate and whether it's a spring or fall crop.

In the spring months, the bulb is most tender and mild flavored when it is no more than 3 inches in diameter. Fall crops may stay tender slightly longer and the plant can tolerate temperatures to a light frost, giving you more time to harvest and eat.11

Once the bulb gets to the size of a tennis ball, it becomes more fibrous and woody, losing much of the tender cabbage flavor. However, the leaves continue to be flavorful and useful when steamed or added to salads.12

If you've planted a large crop in the fall and can't eat them immediately, consider trimming the leaves, wrapping the bulbs in plastic and storing in your refrigerator or a cool, dry area like a root cellar. The bulbs will stay fresh for several months.13

When planting a fall crop you may thin the seedlings closer together, leaving 7 to 8 inches between the rows.14 A late crop may be planted at least four weeks prior to expecting the first frost. The cooler weather slows the growth near harvest, giving you more time to pick fresh from the garden.

Pests and Disease — Prevention and Treatment

Kohlrabi doesn't have many difficult pest or disease problems. One of the more common is the cabbage aphid,15 a gray green insect that forms a dense colony on the plant. Aphids damage the plants by contaminating the harvest, excreting honeydew, which causes the leaves to turn black.

If the infestation is limited to a few leaves or shoots, they may be pruned to provide control. Sturdy plants can be sprayed with a strong jet of water to knock the insects from the plant.

The cabbage looper 16 insect overwinters in crop debris in the soil. They leave large or small holes in the leaves and often cause extensive damage. The caterpillars are pale green with white lines running down both sides of the body. They are usually held in check by their natural enemies, but if they become a problem, the larvae can be hand-picked from the plants.

Fungal diseases may occur after a heavy rainfall and warm temperatures or when the soil does not drain well. Provide adequate air circulation between the leaves and plants, rotate crops in your garden, keep them free of plant debris and look for fungal resistant plant varieties.17

Nutrition and Health Benefits

Kohlrabi has been popular among Europeans for centuries, but is often bypassed in North America, where broccoli and cauliflower are preferred. However, this tender cousin is quickly becoming popular, as it is a good source of fiber, low in calories and high in flavor.

The plant also provides sulfur-containing glucosinolates, also found in broccoli, Brussels sprouts, cauliflower and cabbage.18 These compounds enhance your body's antioxidant function and may also help to reduce your risk of cancer. Kantha Shelke, a food scientist at the food and science research firm, Corvus Blue LLC, and spokesperson for the Institute of Food Technologists, told Time:19

"Kohlrabi's chemopreventive effects makes it particularly healthy. Kohlrabi contains isothiocyanates which are effective against cancer.

The chemopreventive compounds are more bioavailable from fresh — about three times as much as from cooked — kohlrabi; the higher bioavailability is associated with a higher chemopreventive activity, which might be the reason why raw kohlrabi is preferentially consumed by health-conscious people."

Just as kohlrabi offers a variety of culinary uses, there are a wide array of benefits to your body as well. With only 36 calories for every 135-gram serving, the vegetable delivers vitamin A, calcium, vitamin C, iron and 4 grams of fiber.20

Interestingly, the plant is exceptionally high in vitamin C, vital for maintaining healthy connective tissues, teeth and gums as well as supporting your immune health.21 The phytochemical antioxidants may help lower your risk of diabetes, heart disease, stroke and Alzheimer's disease.

The plant also contains copper, manganese, iron and potassium, and is rich in phytochemicals and carotenes. Some of the ways kohlrabi may benefit your health include:22

Promotes healthy digestion

Helps with weight management

Keeps nerves and muscle functioning optimally

Maintains healthy blood pressure levels

Maintains healthy metabolism

Boosts bone strength

Promotes vision health

Consider Adding These Recipes to Your Menu

Kohlrabi is one of the most versatile vegetables you can add to your menu. The bulb may be eaten raw, mashed, sautéed, grilled or roasted. It may be added to salads, soups, stews or eaten as a side dish. Different cultures around the world also have different ways of cooking kohlrabi, making use of this crop in a variety of creative ways.

Shelke says in countries near the equator, kohlrabi is often grated and transformed into kohlrabi fritters, pancakes or flat breads. In India, pickled kohlrabi mixed with turmeric powder, salt, dry mustard powder, oil and vinegar is a well-loved treat, and is served with yogurt and bread. This is also how kohlrabi is enjoyed in Tibet, Nepal and northern China.23 If you want to try kohlrabi, here are two recipes, one cold and one roasted:

Carrot and Kohlrabi Slaw (Recipe adapted from The Kitchn)24

Ingredients

1 large kohlrabi, peeled, stems trimmed off, grated

1/4 head purple cabbage, shredded

2 medium carrots, peeled and grated

1/2 red onion, grated

4 tablespoons chopped cilantro

1/4 cup golden raisins (optional)

1/4 cup mayonnaise

1 tablespoon cider vinegar

1 tablespoon raw honey

1 teaspoon salt

Procedure

In a large bowl, mix the kohlrabi, carrots, cabbage, onion, cilantro and raisins (if using).

In a smaller bowl, whisk together the cider vinegar, mayonnaise, salt and honey.

Pour the dressing over the slaw, and mix until all the ingredients are fully coated. Chill for several hours before serving.

Roasted Kohlrabi (Recipe adapted from All Recipes)25

Ingredients

4 kohlrabi bulbs, peeled

1 tablespoon olive oil

1 clove garlic, minced

Salt and pepper to taste

1/3 cup Parmesan cheese, grated

Procedure

Heat your oven to 450 degrees F.

Cut the kohlrabi bulbs into 1/4-inch slices and then cut the slices in half.

Combine the olive oil, garlic, salt and pepper in a large bowl. Toss the slices in the olive oil mixture to coat the slices.

Spread the kohlrabi in a single layer on a baking sheet, baking in the preheated oven and stirring occasionally so the vegetables brown evenly, approximately 15 to 20 minutes.

Remove and sprinkle with grated Parmesan cheese. Return to the oven to allow the cheese to brown and serve immediately.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/09/14/growing-kohlrabi.aspx

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marketerarena-blog · 6 years

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11 Cauliflower Recipes So Good You’ll Forget You’re Eating Veggies

Noticed a lot of cauliflower recipes popping up in your social media feeds lately? It’s no wonder: In June, Time magazine declared that cauliflower is the new “It” vegetable. That’s quite a step up for a vegetable that, for decades, has been broccoli’s boring cousin.

Turns out, cauliflower is extraordinarily versatile, which is why cauliflower recipes are all the rage these days. You can mash it like mashed potatoes; rice it like, well, rice; turn it into pizza crust, sandwich bread, faux buffalo wings, “tater” tots, mashed “potatoes,” even grilled “steak.” Suddenly, its mild flavor and interesting texture—crunchy when raw, soft when cooked—has made it the go-to replacement for higher-calorie, high refined-carb foods.

Like broccoli and cabbage, cauliflower is a cruciferous vegetable. One cup of raw cauliflower has only 25 calories and a filling 2.5 grams of fiber. One serving also supplies 77 percent of the recommended daily value of vitamin C and it’s a good source of folate, a B-vitamin that helps your body produced healthy new cells.

Cruciferous vegetables such as cauliflower also contain large amounts of antioxidant chemicals that, studies suggest, may help you prevent chronic diseases such as heart disease, diabetes and cancer. For example, one study done in China found that women who ate the most cruciferous vegetables had 50 percent of the risk for breast cancer as women who ate the least amount.

Combine them with their cousins, which include Brussels sprouts and kale, and you boost their antioxidant power.

You can find some delicious ways to serve cauliflower on The Leaf, Nutrisystem’s website that provides hundreds of recipes (and lots of inspiration). Start with our guide to using cauliflower to make rice, pizza crust and more (Available here >).

All you need is a food processor or a grater to turn raw cauliflower florets into rice-like morsels that you can use just like rice or, mixed with egg, goat cheese and herbs and spices, into a delicious pizza crust. You can also use your cauliflower rice to sub for bulgur wheat in Tabbouleh Salad and for potatoes in tots and chowder.

But the options don’t end there.

Here are 11 other cauliflower recipes you need to try ASAP:

1. Cauliflower Fried Rice >

Imagine your favorite wok dish with way fewer calories. This authentic cauliflower recipe calls for mixed veggies—like carrots, snow peas, bell pepper, water chestnuts and soy beans—in a soy sauce-ginger mix with garlic, scrambled eggs and shrimp. It’s only 278 calories per serving and counts as two PowerFuels, one Vegetable and one Extra.

2. Spinach, Mushroom, Cauliflower Risotto >

Creamy risotto at 143 calories—and without the tedious stirring? You’ve got it in this recipe that substitutes riced cauliflower for rice. Two full cups of mushrooms, three cups of spinach, onion, garlic and a low-fat three-cheese blend make this dish extra flavorful and healthy. Counts as one PowerFuel, one Vegetable and one Extra.

3. Slow Cooker Garlic Herb Mashed Faux-tatoes >

One head of cauliflower, mixed with vegetable broth, garlic and herbs like sage, rosemary, thyme and parsley, will fill the house with delicious fragrances while it cooks in your slow cooker. It can turn even leftover holiday meats into a special dinner. One-sixth of this recipe counts as one Vegetable and two extras.

4. Cauliflower Mac and Cheese >

Mac and cheese at 114 calories? Sounds impossible, but not when you substitute cauliflower for the usual macaroni. Cut one head into small florets and mix with a creamy, cheesy sauce containing cheddar, cream cheese and almond milk. This makes a tasty side dish or a fabulous lunch or dinner that counts as one PowerFuel, one Vegetable and one Extra.

5. Cheezy Cauliflower Soup >

Save yourself the excess calories of cheese with this recipe for a creamy soup that gets its cheese flavor from nutritional yeast. Yes, yeast. Trust us, it’s delectable. Add sliced leeks, garlic and low-sodium chicken broth to finish off this light flex lunch (add some lean meat for a full, filling meal). Counts as one SmartCarb and one Vegetable.

6. Cauliflower Sweet Potato Soup >

Like cauliflower, sweet potatoes contain antioxidant chemicals that may help you fight chronic and killer diseases such as diabetes, cancer and heart disease, so you’re getting a double dose of healthy in this satisfyingly sweet soup spiced with coriander, paprika, cumin and ginger. And all for only 127 calories a serving. Not bad… just like all of our cauliflower recipes! Counts as one SmartCarb, one Vegetable and one Extra.

7. Cauliflower Buffalo Bites >

We have to admit… this is our favorite of the cauliflower recipes. If you’re missing your buffalo wings, you won’t be for long when you taste these. The secret of great buffalo wings—which are high in fat and calories—is the sauce. And you can get that same satisfying taste by substituting cauliflower florets for meat. Really! (You can even find buffalo cauliflower in the frozen food section!) Serve spicy buffalo sauce over florets that you’ve baked in the oven for 20 minutes and you won’t miss the chicken. One cup counts as one Vegetable and two Extras.

8. Asian Salmon Cauliflower Rice >

Wean yourself off of expensive and high-fat Asian takeout with this easy-peasy recipe that substitutes nutrient rich cauliflower rice for real rice. The easiest-peasiest part? You can buy already riced cauliflower in the frozen vegetable section of your supermarket. Your job is limited to baking the salmon and sautéing the rice with bean spouts then topping with a wasabi-soy-vinegar sauce and matchstick carrots, English cucumber slices, Nori and sesame seeds. One serving counts as two PowerFuels, two Vegetables and one Extra.

9. Twice Baked Cauliflower Casserole >

Two kinds of creamy melty cheese, tangy Greek yogurt and mashed cooked cauliflower, and you have a twice-baked casserole that will make you think you’re eating cheesy mashed potatoes—the ultimate in comfort food. Heavenly! This delicious dish counts as one PowerFuel and one Vegetable

10. Cilantro Lime Cauliflower Rice >

You won’t believe how tangy and tasty this recipe is. And so simple: Just cauliflower rice, lime juice, lime zest and cilantro. It’s the perfect side dish for Nutrisystem’s microwavable Southwest Fiesta Melt. Best of all, all of that flavor counts as just one Vegetable on the Nutrisystem program.

11. Cauliflower Crust Breadsticks >

Every bit as flavorful as your favorite pre-meal indulgence, these tasty breadsticks leave the fat, sodium and excess calories behind.

The post 11 Cauliflower Recipes So Good You’ll Forget You’re Eating Veggies appeared first on The Leaf.

https://askfitness.today/11-cauliflower-recipes-so-good-youll-forget-youre-eating-veggies/

#fitnessgymfatlossweightloss #dietplan

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nonstopstrategy · 6 years

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So winterish and delicious at the same time. My new addition to this beautiful vegetable – Chestnutty Brussels Sprouts. Bacon, chestnuts, Brussels sprouts and creamy sauce. Nothing more, nothing less. This humble and luxurious dish is a perfect fix for any easy lunch or as a side dish to grilled and roasted meats. Awesome with baked potatoes and a glass of dry white wine. Cheers to winter!

Total Time: 20 minutes

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Shopping List

500g of Brussels sprouts, cleaned, washed Sea salt A splash of olive oil 2 handfuls of good quality bacon, sliced 150g of edible baked or cooked chestnuts A pinch of cayenne pepper 1 cup of sour cream or crème fraîche

Baked bread or potatoes to serve with

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Instructions

Cook the Brussels sprouts in a medium deep pan filled with salted hot boiling water until al dente, for about 10 minutes.

Next, take them out and put under cold water. Drain and halve some of them if they are bigger. Set aside.

Heat up a splash of olive oil in a medium frying pan and add bacon on high heat.

Chestnuts in. Sprinkle with cayenne pepper and sauté for about 2 minutes.

Stir in the sprouts and continue until all gets beautiful golden and smelly, for 1 more minute.

Lower the heat to medium and pour in the cream. Reduce and simmer until the mixture gets nicely sticky. Taste.

Serve warm with a glass of white.

Makes 4 serves.

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Chestnutty Brussels Sprouts So winterish and delicious at the same time. My new addition to this beautiful vegetable - Chestnutty Brussels Sprouts.

#bacon #Brussels sprouts #chestnuts #creamy #easy #salad #Winter Meals

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