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Winter Vegetables - Part 2

Kohlrabi which comes in a few different colours on the outside but the flesh color is similar. Can be bought with the top leaves on or off, the leaves can be used in cooking, in the same way that you would normally use other green leafy vegetables (lightly saute’d or cut up and added toward the end of the meal like casseroles and stews).

How to use kohlrabi varies depending on where you are, my grandfather (comes from Europe) remembers eating this one raw, when I took one around to his house he got out a knife, started peeling it and eating it straight away! More commonly used through stews/casseroles and also roasted. I’ve heard of kohlrabi being used as a juice for stomach ulcers. You could also grate kohlrabi and have it lightly steamed or added to salads. With the taste similar to broccoli stems, however tends to be a little softer making it much more palatable.

The magnificent digestive benefits come from what is referred to as Vitamin U (S-adenlymethoione). This is commonly found in the cabbage family vegetables, it is this nutrient that helps to soothe the gastro-intestinal lining and therefore assist the healing process within the gut. This combined with the fiber component of kohlrabi makes it an ideal vegetable for digestive health.

There are a few things in foods that make us feel as though we have had enough to eat (satiety). The three main ones that I see are good fats, protein and fiber. When in the discussion around weight loss the main issue people have is that they just feel hungry all the time. Which is not great if you are trying to eat less. Not all foods were created equal and some offer our body many, many times more nutrition than others. The combination of the above three things will allow your body to feel satisfied and get you moving toward the body that you imagine for yourself.


Kohlrabi fritta’s

Kolhrabi Carrot Fritters with Avocado Sauce

Serves: 8 fritters

What You Need

  • Kohlrabi

  • Carrot

  • Fennel

  • 1 egg

  • ¼ teaspoon Himalayan salt

  • ¼ teaspoon cayenne

  • Enough ghee to lightly cover the bottom of the skillet

  • ½ avocado

  • ½ lemon

  • ¼ teaspoon Himalayan salt

What to do

  1. Cut the leaves off the kohlrabi and peel the bulb. Peel 1 carrot. Finely slice the fennel. Shred the vegetables in a food processor, or by hand using a grater. Squeeze the shredded vegetables in a tea cloth (or with your hands) to remove moisture, then add to a medium bowl with 1 egg, ¼ teaspoon salt, and ¼ teaspoon cayenne. Mix to combine.

  2. Place ghee in skillet and heat the over medium high heat. Place small patties of the fritter mixture into the ghee. Fry on one side until browned, then fry on the other side. Remove and place on a plate lined with a paper towel to drain excess oil.

  3. In a small bowl, mix ½ avocado, juice from ½ lemon, and ¼ teaspoon salt to make the avocado cream (or blend the ingredients together in a food processor).

  4. Serve fritters with avocado sauce


These fritters are best eaten warm the day of making; they don't save well. Like anything made with avocado, the avocado cream sauce will become brown after exposure to air. Make sure to cover the surface with plastic wrap when storing.


Swede can be referred to as many different names, rutabaga is one and also yellow turnip. For our purposes here we will refer to it as swede. Swede has been used in many different cultures over the years. The leaves can be used in a way that you would normally prepare green leafy vegetables (chard, spinach etc), or the bottom portion tends to used more like a potato when cooking casseroles and stews.

Swede is a good source of the mineral Zinc. Zinc has many function and is essential for over 250 enzymatic reactions. Zinc has a role to play in a range from digestive processes, immune health, energy production, thyroid health through to skin health.

Swede is somewhat unique in the sense that it contains almost a complete nutritional amino acid profile. This becomes important if you are following a more vegetarian style eating as amino acids sometimes missing. Proteins play an important role in growth and repair in your body while we are sleeping at night, and are not so essential after exercise in relation to muscle growth.

The brassica family has been under the microscope of more over the last few years, there is a group of compound referred to as glucosinolates, which are thought to be responsible for the distinct flavor and taste of the brassica family. These compounds have shown to be very useful as maintaining healthy cells (not cancerous). These compounds are important when it comes to liver and bowel health as well.


Swede mash


· 1 swede, peeled and diced

· 1 tsp salt

· 50 grams ghee

· salt and freshly ground black pepper

Preparation method

1. Place the swede in a pan of cold water and sprinkle in 1 tsp of salt.

2. Bring to the boil and reduce the heat to a slow simmer.

3. Cook for 10 to 15 minutes or until tender. Drain the swede and return to the pan.

4. Mash with a potato masher, stir in the butter, salt and freshly ground black pepper, to taste, and serve.


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