The Nutritarian

Healthy Eating Insight

Kohlrabi – Love at First Bite

Written By: The Nutritarian - Oct• 29•22

Although the outdoor farmers markets have ended, I’m inspired to share some kitchen creativity that came to me this season when I discovered my love of Kohlrabi at first bite, no joke.  I too imagined it would be a man, but not too surprising it’s a veggie.  Here’s the fast, raw recipe I created and a few food facts too.

Fresh Fall Kohlrabi & Apple Dish (breakfast, snack, or lunch)

Yield: Serves 2 to 4

Raw Preparation:

2 fresh, small to medium kohlrabi 

2 fresh, small to medium apples (select a crisp variety)

¼ cup raw, whole or old fashioned oats (local & organic recommended, we use either Severson Farms or Bob’s Redmill).

Flavor Sauce 

2 Tbsp water

¾ tsp cinnamon

3 Tbsp nut or seed butter

2 pinches salt


1. Wash and chop the apples into cubes.

2. Wash the kohlrabi, cut off the “alien” arms, then slice the top and root off.  The peel is edible and nutritious, so only brown spots need to be sliced or peeled off.

3. Chop into cubes, like the apples.

4. Mix/whisk the dressing ingredients in a large bowl.

5. Combine the kohlrabi and apple cubes with the dressing.

6. Add the raw oats and toss everything together adjusting seasoning to taste if needed.

7. Serve and devour.

According to, Kohlrabi is said to have been first grown in Ireland around 1734 and later in England in 1837. Originally cultivated from wild cabbage, Kohlrabi is of the broccoli, cauliflower, Brussels sprouts and collard green family.  The name is a combination of the German words for cabbage (kohl) and turnip (rabi).

Now that we’re kohlrabi experts, I’d like to note, they are best eaten when firm, and taste delightfully fresh with a crunch somewhere between and apple and jicama with a light, fresh flavor that may be interpreted as slightly sweet.

While it may appear to be exotic, once the “alien” arms are removed, ends are chopped off, and any bruised or overly thick parts of the skin are sliced away, kohlrabi is easy to work with and delicious eaten raw (I can attest to this), or cooked (from what I hear).

Kohlrabi is rich in vitamin C and B6, which are best absorbed from food rather than supplements.  Both B6 and C help support immune health and vitalize cells for proper functioning.  Vitamin C can also help absorb iron.  Kohlrabi also offers the benefit of potassium for electrolyte balance.  According to, these vitamins and minerals can protect the body from free radical damage and play a role in wound healing, collagen synthesis, iron absorption, and immune and heart health.  If there aren’t enough reasons to try kohlrabi, that’s okay, it’s a bit late in the season to find them anyway, but you may notice the “alien” arms if you look at the next farmers market.

Note: According to The University of Illinois at Champaign’s Campaign College of Agricultural, Consumer & Environmental Sciences, Kohlrabi is a hardier crop unaffected by frost or moderate freezes.  Farmers and gardeners can even have a second fall crop with it, depending on the region and time of year.

Enjoy the rest of this beautiful fall season and perhaps I’ll see you at Third Space Artisan Market Sat. & Sun. Nov. 12th-13th, noon-4pm each day.  Connect with me and tell me how you like that raw, super fast recipe too!  The next email will come out at some point next month, ideally with news on more indoor, #SupportSuperLocal markets. 🙂

The has an extensive list of what is available seasonally for late October including apples, bell peppers, cabbage, cauliflower, corn, cucumbers, eggplant, grapes, greens, herbs, horseradish, lambs quarters, lettuce, okra, onions, paw paw, peas, plums, purslane, potatoes, pumpkin, radishes, rhubarb, spinach, squash, sweet potatoes, tomatoes, turnips, quince and more.

Laine DeLeo is a self-proclaimed health goddess, foodie, and founder of a vegan food company creating hit-the-spot healthy® & tasty snacks that are better for people and the planet.  She is a 13 + year Chicago resident and loves yoga, music, art, outdoor activities, and supporting exceptional local, independent businesses.  Please follow her on Instagram: Fastlanetohealth and Twitter: is her nonprofit blog advocating for wellness. <3

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