Have you tried Kohlrabi?
My cousin Rocio recently shared her recipe for a delicious summer coleslaw with the items from her CSA (Community Supported Agriculture) box – one of which was Kohlrabi. It was so good, we just had to share!
- 2 ½ cups of Kohlrabi, peeled and shredded (with the protective larger skin removed in medium to large size bulbs, small kohlrabi bulbs generally do not need to be peeled)
- ½ cup of shredded Turnips
- ½ cup of shredded Carrots
- ½ head of Cabbage
- 2 tablespoons of Olive Oil Mayo
- Salt and Pepper to taste
Use a cheese grater or food processor to shred the peeled kholrabi, turnips and carrots. You can do it the old fashioned way, with a simple knife, but the grater and food processor will save you a lot of time. A mandolin slicer was used to shred the cabbage.
Combine all the shredded veggies in a large bowl.
The veggies release enough water to make the mayo combination nice and creamy. You can add mayo, salt and pepper to taste.
Why do we love this simple recipe? The ingredients are good for you!
Carrots – are high in Vitamin A and beta carotene, fiber, calcium, potassium and other trace minerals.
Kholrabi – are high in vitamins A and C and minerals potassium and calcium.
Turnips – are good source for vitamin C, potassium and calcium.
What is Kohlrabi?
These tasty green or purple colored turnips can be eaten raw or cooked and are similar in taste to broccolli stems. The folks over at Green Earth Institute give this unusual looking veggie a big thumbs up.
“With only 36 calories, one cup of raw kohlrabi has nearly 5 grams of fiber and is an excellent source of Vitamin C and a good source of Potassium. Kohlrabi contains important phytochemicals such as indoles, sulforaphane and isothiocynates. Indoles are believed to be potentially significant anti-cancer compounds and are found in other cruciferous vegetables, including broccoli, Brussels sprouts, cabbage and cauliflower. These plant compounds are not destroyed in cooking, and the bioactivity of indoles may actually be increased by cooking.”
To learn more about this fun veggie and try in some recipes, visit:
- 1 Tblsp canola oil
- 1 medium onion, diced
- 1 medium zucchini, grated
- 1 19-ounce can black beans, rinsed
- 1 14-ounce can diced tomatoes, drained
- 1 1/2 cups corn, frozen (thawed) or fresh
- 1 tsp ground cumin
- 1/2 tsp salt
- 12 corn tortillas, quartered
- 1 19-ounce can mild red or green enchilada sauce
- 1 1/4 cups shredded reduced-fat Cheddar cheese
- Preheat oven to 400°F.
- Lightly coat a 9-by-13-inch baking pan with cooking spray.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
- Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil. Bake the casserole for 15 minutes.
- Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
Nutritional Information: Per serving: 243 calories; 10 g fat (5 g sat, 4 g mono); 23 mg cholesterol; 30 g carbohydrates; 9 g protein; 5 g fiber; 338 mg sodium; 267 mg potassium.
- 1 large onion – chopped
- 2 carrots – grated
- 2 stalks of celery – chopped
- 1 clove of garlic – minced
- 2-3 cups fat free/low sodium chicken broth
- 2 cups frozen corn – thawed
- 2 cups cooked chicken breast – chopped (You can pick up a roasted chicken from the store and save time)
- 1 – 4 oz can diced green chilies ½ tsp black pepper
- ½ Tblsp cornstarch
- 1 ½ cup fat free half and half
- Spray saucepan with non-stick cooking spray. Add onion, carrot, celery, and garlic – sauté over med-high heat.
- Add some chicken broth (a little at a time to prevent burning) to the pan. Cook veggies until tender – about 8 to 10 minutes.
- Add remaining broth, corn, green chilies, chicken and pepper to the pan. Bring to a full boil and cook for another 2-3 minutes.
- Dissolve cornstarch in cold half and half. Stir that into the soup. Bring to another boil and serve.
NOTES: Great with a whole wheat crusty bread or a salad. Nice for winter!
- 2 cups plum tomatoes – seeded and diced
- 1 ½ cups mangos – peeled and diced
- ½ cups red onion – diced
- ½ cups cilantro – chopped
- 2 Tblsp limejuice
- 1 Tblsp cider vinegar
- 1 tsp sugar
- 1 tsp kosher salt – divided
- 1 tsp black pepper – divided
- 2 cloves garlic – minced
- 4 – 6 oz. Halibut filets
- 1 Tblsp olive oil
Heat grill to med-high. Combine first 7 ingredients. Stir in 12 TSP salt, ½ TSP pepper and the garlic. Set aside
Rub Halibut with olive oil and sprinkle with remaining salt and pepper.
Place fish on the grill and grill for about 3 minutes per side – or until fish flakes easily when testes with a fork. Time will vary depending on the thickness of the fish.
Serve the fish with the mango salsa pile don top.
NOTES: Put canned low sodium black beans spiced with a little cumin on a plate as a “bed” and place the halibut on top of that with the mango salsa on the fish. Also really good with wild rice!
- 3 cups shredded zucchini (about 3 medium)
- 1 2/3 cups sugar (for moisture, you can put the sugar to 1 C sugar and 2/3 c brown sugar)
- 2/3 cup canola oil
- 2 tsp vanilla
- 4 large eggs (you can use the equiv. of egg substitute to reduce your fat if you want)
- 3 cups AP flour
- 2 tsp bkg soda
- 1 tsp salt
- 1 tsp ground cinnamon
- 1/2 tsp ground cloves
- 1/2 tsp bkg. powder
- 1/2 cup chopped walnuts (optional - it adds fat)
- Preheat oven to 350. Spray bottoms of 2 loaf pans with non stick cooking spray.
- Mix by hand first 5 ingredients in one bowl.
- In another bowl, sift together, flour through bkg. powder (next 6 ingredients).
- Add the dry ingredients to the wet ingredients till combined.
- Pour batter into pans and bake 50-60 minutes, test and bake at 5-10 minute increments until a toothpick comes out clean. Don't overcook cause it will dry out.
- Cool out of the pan on wire racks.
NOTES: to freeze, wrap in plastic wrap and place in a one gallon freezer bag. To use a few pieces, take a serrated knife, cut off what you want, and let that thaw on a plate until ready to eat. Enjoy!
- 2 cups Oats
- 4 cups flour
- 2 teaspoons of baking soda
- 1 tsp salt
- 2 tsp ground cinnamon
- 2 cups brown sugar
- 1 egg
- 1 tsp vanilla extract
- 2 cups pumpkin purée
- 1.5 cups butter (softened)
- 1 cup sugar
- PREHEAT oven to 350.
- Sift flour, baking soda, salt and cinnamon to combine. Add oats and stir to combine.
- In another bowl cream butter till light and fluffy.
- Add sugars gradually till combine.
- Add egg and vanilla.
- Alternate adding dry ingredients and pumpkin to the sugar/butter mix until all ingredients are combined.
- Spray cookie sheets with nonstick spray and drop cookies by the tablespoon.
- Cook 15 minutes and see where the cookies are at. You may have to cook them more or less depending on the oven. They are a soft cookie, but they should be firm.
NOTE: If you aren't going to eat them relatively quickly, put them in a ziplock and store in the fridge.
- 1.5 pounds of Salmon (makes about 8 large patties)
Ask for the salmon without the bones, tail pieces, usually.
Salmon bought at the seafood counter is the best - the fresh fish really makes a difference. Have them take the skin off the salmon and cut it into 1 to 2 inch wide filets. Or if you buy the salmon in a pack, make sure you buy the tail pieces.
- 2 Tblsp chopped cilantro
- 1 ½ cups of Panko bread crumbs
- ½ tsp Salt ½ tsp Fresh ground pepper
- 2 Tblsp Hoisen sauce (in the Asian/Thai food section of the store)
- 1 Tblsp Garlic paste
- 1 Tblsp Ginger paste (found in the Asian/Thai section of the store)
- 1 pack of whole grain burger buns
- 1/2 cup mayo
- 1 Tblsp lemon juice
- 1 Tblsp ginger paste
- 1 Tblsp hoisen sauce (I add more to sweeten the sauce)
In a food processor combine the salmon, cilantro, panko, salt, pepper, hoisen, garlic paste and ginger paste. Chop until the mix can form a patty, add a little more panko if it’s not forming a patty with some ease. Once processed make the patties and either put them on the grill for about 5-8 minutes or in the oven at broiler temp for 5 minutes. For the sauce, just mix all ingredients well together in a small bowl/container.
Serve with coleslaw and add large lettuce spears and tomatoes to the burgers, with the sauce….
- ¼ cup fresh orange juice
- Zest from 1 orange
- 1 Tblsp lime juice
- 1 Tblsp honey
- 1 Tblsp olive oil
- 1 Tblsp water
- ½ tsp sea salt
- ¼ tsp cayenne pepper
- 16 oz. canned crab meat or fresh, separated into chunks
- 2 large mangos, peeled and diced
- 1 small avocado, halved, pitted and sliced thin
- ½ small red onion, sliced think
- 1 small head of Boston lettuce, torn in bite size pieces
Whisk all ingredients in a small bowl. Refrigerate until ready to serve salad.
Place all ingredients in large bowl. Toss with dressing.
Calories per serving: 320
* Recipe from the California Wellbeing Institute, Four Seasons
Recipes de Mi Mamá
We have taken our mamás’ y abuelitas’ traditional Hispanic recipes and made them fit our healthier lifestyles.
Some basic Tips to remember are:
1. Look for alternatives to lard and butter. Try olive or sesame seed oil and use about half of what the recipe calls for, you can always add a little water to the oil if you need to.
2. Try to boil, grill and bake rather than fry.
3. Replace your white rice with brown rice and your grains with whole grains make sure to use corn tortillas rather than flower.
4. Double your fruits and vegetables in every recipe.
5. Substitute your steak and ground beef for leaner proteins such as chicken or ground turkey.
6. You can still have dessert but make sure that fruit is a major ingredient.
7. Make sure that your plate has ¼ lean protein, ¼ whole grains, and ½ fruits/vegetables.
8. Food Pyramid: www.mypyramid.gov