Kohlrabi, What is it? outstanding health benefits, a winter warrior with some funky new Cooking tips, read on……..


Health Benefits of Kohlrabi

Kohlrabi is an interesting cross between a cabbage and a turnip and absolutely packed with nutritional goodies including vitamin A, B-complex vitamins such as pantothenic acid, thiamin and niacin, vitamin C, vitamin K, calcium, carotene’s, copper, fibre, iron, manganese, phosphorous, phytochemicals and potassium.


This tuberous vegetable has gained in popularity on the world health food scene due to its outstanding health benefits including but not limited to;

Anti-cancer properties Kohlrabi’s abundance of fibre helps keep the colon clean and combat colon cancer. Vitamin C destroys cell-damaging free radicals. Phytochemicals protect against both colon and prostate cancer.

Bone health Magnesium is essential for healthy bones.

Diabetes Numerous studies have shown that diets high in fibre may protect the onset of type 2 diabetes.

Digestive health Kohlrabi is a carbohydrate-rich food and carbs aid in healthy digestion. Eating a good amount of fibre, keeps you regular, eases constipation, promotes healthy bacteria in the intestines, and wards off gastro-esophageal re flux disease and ulcers.

Heart health Kohlrabi is very low in cholesterol and saturated fat, which is great news for the heart. Vitamin C deficiency has been found to be one of the leading causes of heart disease. Eating veggies like kohlrabi have a profound effect on warding of its onset and progression. Potassium assists in regulating the heart rate and maintaining normal blood pressure by countering the effects of sodium. B-complex vitamins and magnesium also normalise blood pressure.

Immune system health Rich in vitamin C (one cup has 140% of the RDA) kohlrabi is a fabulous immune system booster and protector, staving off numerous ailments ranging from the common cold to influenza to cardiovascular disease to certain types of cancer.

Muscles and nervous system health The high amount of potassium in kohlrabi is crucial to properly storing carbohydrates, which provide ample fuel for the body’s muscles and assist in successful nerve transmissions.


Anti-oxidant properties Vitamin C and manganese are powerful anti-oxidants and B-complex vitamins also play an important role in maintaining healthy, lustrous locks and smooth, supple skin.

Weight Management Kohlrabi has only 36 calories per cup and is fat-free.

Energy Vitamin C helps the body absorb iron, which boosts energy production. So have some kohlrabi before your daily workout to give you that extra push you may need. B-complex vitamins aid in increasing metabolic rates.

Fibre Kohlrabi has a good deal of fibre, which promotes regular bowel movements and aids in quicker weight loss.


This sweet and savoury veggie is at its most beneficial eaten raw, add finely sliced  with Brussels sprouts, finely sliced red radish and crisp apples for a super, sexy salad. However, you will still reap benefits if quick cooked alone or added to more complex dishes.

Kohlrabi roasted with some quality olive oil, minced garlic and a handful of Parmesan cheese, makes for a delicious stand-alone meal or side dish.

If you cut Kohlrabi into wedges, dredge them in healthy flour such as buckwheat, sprinkle them with sea salt & smoked paprika and pan-fry them in a little grape seed oil, delicious unique home fries.

You can even whip up a batch of  Kohlrabi  and chicken broth soup, finish with a dollop of Parmesan and mustard flavoured Greek style yogurt.

                               ” In German, kohlrabi means “cabbage turnip.”

Share this post!

Related articles

Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



You have Successfully Subscribed!

Pin It on Pinterest

Free E-book

Fast-nutrition recipes

Home-made pesto's with purpose i.e Beauty food pesto for fast nutrition