Bulbous stem vegetable that looks like a flying saucer. Can be eaten raw or cooked. One cup raw provides 93% DV vitamin C (the highest vitamin C of any cruciferous vegetable), 5.2g fiber, 15% DV potassium, and glucosinolates → isothiocyanates (cancer-preventive). Very mild, slightly sweet flavor — accessible to those who find kale or Brussels sprouts too bitter.
Available at farmers markets and well-stocked grocery stores. Sometimes at Asian markets (common in Korean cooking). Affordable.
The vitamin C at 93% DV per cup of raw kohlrabi addresses the immune function deficit in communities with limited produce access. Vitamin C's role extends well beyond immune function: it is the required cofactor for collagen synthesis (every collagen strand requires vitamin C), iron absorption (vitamin C dramatically increases non-heme iron absorption from plant foods — up to 4x), and antioxidant recycling (vitamin C regenerates vitamin E after it neutralizes free radicals). The glucosinolate content adds cruciferous cancer protection through sulforaphane and indole-3-carbinol pathways. Kohlrabi's mild flavor makes it the most accessible entry point into daily cruciferous consumption for those who resist kale, Brussels sprouts, or broccoli rabe.
Raw: peel, slice into sticks or matchsticks. Eat raw as a crunchy snack, in slaws, or in salads. Roasted: 425°F cubed with olive oil until golden. Sautéed: slice thin and sauté in olive oil with garlic. The greens are edible — treat like kale.
Free, no account needed to ask.