After 45 years as an off-and-on vegetarian (20 of them strictly vegetarian) including 7 years of owning and operating a vegetarian cafe, I decided four years ago to explore an entirely plant-based diet. This makes Farmer Bob’s CSA “Meal Boxes” (as I like to call them) perfect as the source of my meals, but what about the rest of my family?
For my nutritional advice, I follow drfuhrman.com. Dr. Fuhrman is a “board-certified family physician with over 25 years experience
in nutritional medicine…and an internationally recognized expert on nutrition and natural healing…” I like his nutrition recommendations between they are common sense and easy to understand and follow, graphically presented and based on wide-ranging reviews of medical literature.
Dr. Fuhrman is the originator of the Nutritarian Diet, based on Nutrient Density, the maximum nutrition for the calories. His ANDI (Aggregate Nutrient Density Index) scores put greens right at the top of the list as the most nutrient dense food we can eat. His Food Pyramid recommends whole plant foods for 90% of our daily diet. Based on these recommendations, I am confident that Farmer Bob’s Meal Boxes with the addition of some dried beans, grains, nuts and seeds, satisfy the bulk of my family’s nutritional needs.
As I eagerly wait for our first box, I’m thinking of what I want to make for my family during that week. The box will surely contain lots of beautiful young greens, including butterhead lettuce, kale, spinach, chard and bok choi. I’ll bet we also receive some radishes, which I enjoyed in salads and many a stir fry last year. Be sure to see my article in our last newsletter for information on managing and using those greens and a recipe for a Bok Choi and Radish Stir Fry.
This week I’ll share a few ideas for Kohlrabi, which we’ll see in our Meal Boxes in the early weeks of the season.
KOHLRABI SLICES FOR DIPPING
Last year we were invited to a local get-together at the peak of kohlrabi season. I made this hummus dipping tray with kohlrabi slices instead of pita, which worked very nicely. I regularly make several Middle Eastern style “salads” or dips, which I’ll share in this series as time goes on, including Hummus, Muhammara (walnuts, pomegranate molasses and red bell peppers) and Babaganoush (eggplant) and Matboukha (a Moroccan “salsa”).
Remove the stems from 3-4 kohlrabi and fully peel away the tough outer layers of them. Set aside the greens.
Using a coring tool, insert into the center of the peeled kohlrabi, but do not pierce through to the base. You will probably not be able to remove the plug. Insert again, slightly out more toward the edge, again careful not to pierce the base. Continue this process, circling around the original central plug. Then, using a small serrated knife, remove the plugs and scrape a little to make the central cavity fairly smooth. Reserve what you remove from the kohlrabi.
Oil and salt the kohlrabi inside and out. Add a bit of extra virgin olive oil to the bottom of a Dutch oven, place the kohlrabi cavity side down and saute until slightly browned. Turn the kohlrabi over onto its base, turn down the heat, add a little water (2-4 TB), put the lid on the Dutch oven, turn down the flame, and cook until the kohlrabi is as tender as possible (it remains fairly firm), checking the water occasionally. Set aside until ready to assemble.
- Kohlrabi – inside pulp of 3-4 kohlrabi
- Bok choy – stems, petite diced; greens, chopped 1/4″ pieces
- Brown Basmati rice, 1 cup dried
- Salt, 1/2 tsp.
- Oregano, 1-1/2 tsp.
- Lemon Juice, 1/2 squeezed
- Cook the rice until done.
- Chop the kohlrabi pulp, and add to a pan with a little extra virgin olive oil, and saute.
- Add the Bok Chop stems, petite diced, and saute briefly.
- Add the rice to a food processor, then the sauteed ingredients and seasonings.
- Pulse several times until the mixture is evenly mixed and chopped and looks like coarse grains.
- Add seasoning to taste (salt, a little hot paprika if desired)
- Use this mixture to fill the reserved kohlrabi.
- Add marinara to a dish, and place the stuffed kohlrabi on top of it. Add a little more marinara to the top, and a few garlic scapes for garnish.
Last year, a friend of mine told me he loved the kohlrabi salad he grew up with, much like potato salad. I used my regular dill potato salad recipe (with lots of fresh dill) and substituted kohlrabi for the petite diced potatoes, and it was good! You can use your own favorite potato salad recipe and substitute kohlrabi — and I’d love to hear how it comes out. Or check out this Lebanese version, replacing the potatoes with kohlrabi:
- 2 lb. kohlrabi, peeled, diced and simmered with turmeric until done)
- 1 tsp. salt
- 1-2 tsp. turmeric (added to the kohlrabi cooking water)
- 1/4 tsp. hot paprika
- 2-4 TB chopped dill
- 1-2 green onions chopped
- 1 large dill pickle, chopped (I prefer Middle Eastern dills or cucumbers in brine, available through Garden Fresh Market in Buffalo Grove or Amazon, but Claussen dills work pretty well)
- 1-2 TB lemon juice, to taste
- 2-3 TB extra virgin olive oil
Oh, and those kohlrabi greens? Add them to your greens for the week and use in stir fries, smoothies, wraps and more! And the little stems you cut away when you peel the kohlrabi – save them as well. You can cut them up to saute whenever you use onion. It adds texture and flavor.
For more, visit my blog, vegetatingwithleslie.org, “Like” me on FaceBook/Vegetating with Leslie or follow me on Twitter, @vegwithleslie.