Kohlrabi belongs to the group of cruciferous vegetables long touted for being a good source of vitamin C and fibre. For best flavour, choose small bulbs. They have a sweet-tasting and delicate flavour reminiscent of a cabbage crossed with an artichoke.
2 Tbsp (30 mL) rice vinegar
2 Tbsp (30 mL) freshly squeezed lemon or lime juice
1 Tbsp (15 mL) reduced-sodium soy sauce
1 tsp (5 mL) palm sugar
1/4 tsp (1 mL) chili flakes (optional)
2 kohlrabi, peeled and grated
1 large potato, peeled and grated
1/2 tsp (2 mL) sea salt
2 free-range eggs
3 Tbsp (45 mL) whole wheat or unbleached all-purpose flour
3 Tbsp (45 mL) chopped cilantro
1 Tbsp (15 mL) cornstarch
1 tsp (5 mL) grated fresh ginger
1/4 tsp (1 mL) cayenne (optional)
1/3 cup (80 mL) vegetable oil
Sea salt and ground black pepper, to taste (optional)
For sauce, stir vinegar with lemon juice, soy sauce, sugar, and chili flakes, if using.
For fritters, place kohlrabi and potato in colander and sprinkle with salt. Toss to mix, then set in sink and let stand for 15 minutes. This will help extract excess moisture. Wrap mixture in clean kitchen towels and gently wring out to absorb as much liquid as possible.
Place in large bowl. Add eggs, flour, cilantro, cornstarch, ginger, and cayenne (if using). Stir to mix evenly.
Heat oil in large frying pan set over medium heat. Working in batches, carefully drop mixture in large spoonfuls into oil. Flatten using fork. Don’t crowd pan. Fry until golden, 3 to 4 minutes per side. Remove to paper towel-lined plate. Season with salt and pepper, if using. Repeat with remaining mixture. Serve with dipping sauce.
Makes 12 fritters.
Each fritter contains: 62 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 9 g total carbohydrates (1 g sugars, 2 g fibre); 158 mg sodium
source: "White Vegetables", alive #372, October 2013
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.