Kohlrabi is appearing in local gardens and is a delicious and versatile addition to the menu. It’s low in calories, rich in fiber and contains potential cancer-preventing components. This root vegetable is related to the turnip but tastes more like slightly sweet broccoli stems. Harvest of the Month is a Jackson County initiative that highlights a different produce item every month. June features kohlrabi cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh kohlrabi sautéed with herbs is the featured recipe. Following are the dates and details:
· WEAU-TV-13 Wed. June 20, 4 p.m. Newscast. “Kohlrabi” live cooking demo with Black River Memorial Hospital Registered Dietitian, Ruth Lahmayer Chipps, MS, RDN,CD. WATCH IT HERE
· BRMH Hospital - Harvest of the Month Kohlrabi Event – Wed. June 21, 11:30 am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
“It’s best to peel kohlrabi and enjoy it raw or cooked and the fresh green tops can even be used in salads,” explained Ruth Lahmayer Chipps, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Kohlrabi comes in several different colors--purple has a slightly spicier taste than the white or light green variety, which is sweeter.” Kohlrabi Nutrition: A half-cup of cooked kohlrabi contains only 24 Calories, 1g of dietary fiber and 44mg. of Vitamin C. The featured recipe this month uses fresh kohlrabi sautéed with onions, garlic and a hint of butter. The dish is finished with fresh garden herbs.
Featured Harvest of Month June Recipe: Sauteed Kohlrabi with herbs
Makes 10 Servings (2/3 c. each)
- 2 lbs. kohlrabi, peeled and trimmed of leaves, chopped into 1/2 in. cubes (about 5 cups)
- 2 tablespoons of butter
- 1 medium onion, diced
- 1 clove garlic/ minced
- 2 Tbsp. water
- 1/2 teaspoon salt
- 2 tablespoons chopped fresh basil, parsley or thyme (or 1 teaspoon dry)
- ¼ c. chopped nuts (almonds, walnuts, pistachios or another)
Prepare the kohlrabi with a sharp knife by cutting off each end first then carving down the side to remove the thick skin. Cut into ½ in. cubes.
Dice the onions; Melt butter in a sauté pan. Brown onions for a few minutes and add garlic for a few minutes.
Stir in kohlrabi and cook 2-3 minutes. Turn the heat down to low, add the water, cover and simmer for 10 minutes. Uncover and turn heat up to medium temp. Cook another 2 minutes until fork-tender. Add fresh or dried herbs, sprinkle with nuts and serve. Makes 10 Servings. Nutrition info. per serving
(See kohlrabi recipe video and other videos www.brmh.net/recipes).
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. www.JacksonInAction.org