Kohlrabi, the new Super Food?

We’ve had Kale, Chia Seeds and Quinoa headlining our meals for the past couple of years but there’s a new health trend heading our way and we’re here to tell you why Kohlrabi should be on your shopping list!

What is it?

The Kohlrabi is a bulbous vegetable related to cabbage and broccoli and looks similar to a turnip. Long stems and large edible leaves sprout out from the bulb and these can be eaten too. The Kohlrabi comes in a white variety and a purple variety, which is more difficult to find but has greater health benefits. The taste is sweet and mild, similar to a Turnip.

What are the benefits?

Kohlrabi is a nutrient dense food, full of antioxidants. It contains Potassium, Fiber, Folate and even more Vitamin C than oranges. However eat it raw If you want to utilize the full benefits of the Vitamin C. Kohlrabi is also Anti Inflammatory and Anti Viral. For those watching their weight, Kohlrabi is an excellent choice as 30 grams of it equals about 8 calories and it contains practically no fat, so it’s awesome to snack on!

How do you prepare it?

First of all, select a Kohlrabi that is heavy and firm. If the skin feels particularly thick, you can peel it with a sharp knife. You can then dice, slice and grate depending on what you’re making. Add it to soups and salads, or use as a snack with dips. You can have it raw or cooked and some cooking methods that suit the Kohlrabi is to steam, bake, roast, sauté and blanch. When preparing your Kohlrabi, don’t throw away the stems and the leaves, they can be cooked to and are super tasty. Cook the leaves as you would Kale or Spinach and sauté with some garlic and olive.


So now you know what this great new Super Food is, what the myriad of health benefits it offers and how to cook it, why not try SMT’s new favourite Fritter recipe?


Kohlrabi Fritters with Avocado, Coriander and Lime


  • 3 medium sized Kohlrabi – stems removed, leaves set aside and bulb peeled and grated
  • 2 small eggs
  • ½ teaspoon of sea salt flakes
  • A pinch of Cayenne pepper
  • ½ cup Olive oil
  • ½ ripe avocado
  • Juice of ½ lime
  • 1 tablespoon of finely diced coriander
  • 1 clove garlic - crushed


  1. In a bowl, whisk the eggs with half of the salt and all of the cayenne pepper.
  2. Squeeze out excess moisture from the Kohlrabi and add to eggs and combine well.
  3. Make it to small palm size patties.
  4. In a frying pan heat up the olive and cook the patties over medium heat and flip when browned on one side.
  5. When cooked, place on paper towel to soak up the extra oil.
  6. Meanwhile, pour some of the olive oil out of the pan, reduce the heat and sauté the garlic for 1 minute then add the Kohlrabi leaves until wilted.
  7. Quickly mash the avocado with the lime juice, coriander and the rest of the salt.
  8. To serve, place the Kohlrabi leaves on two plates and add two fritters on each plate then finish with a dollop of masked avocado.

Did you know that our Programs contain 150+ healthy recipes? 


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