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  • Amy Lippert, NTP

Kohlrabi Apple Slaw

Updated: May 9

Crisp and earthy kohlrabi with sweet apples in a tangy fresh vinaigrette is one of my favorite dishes right now. I cannot get over how lovely all the flavors are together and that this simple Paleo and Whole30 friendly slaw is to make. If you're looking for a recipe to jazz up your next dinner or barbecue, try this amazing kohlrabi and apple slaw, you will love it!



Simple Paleo Kohlrabi Apple Slaw Recipe

In my line of work, I am always encouraging my clients to "eat the rainbow" and add as many fresh vegetables and fruits to their diets, and that includes lots of variety! The nutritional content of each item differs from the next, red bell peppers have a different nutrient profile than green bell peppers, so adding some new or different foods to your diet is always a win! If you like broccoli, you will love kohlrabi and will probably want to find more tasty ways to add it to your diet.



 

What is Kohlrabi and Why is it So Good For You?


Kohlrabi, also known as a German turnip, is one of my FA-VOR-ITE veggies when it comes into season in the fall and winter. This awesome cruciferous veggie is part of the Brassica family along with broccoli, cauliflower, and arugula, and is just amazing roasted or in a fresh slaw like this one!


Vitamins

  • Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [1].

  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].

  • Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].

Minerals

  • Potassium: Plays a role in your body's hydration and cellular fluid balance, with sodium being the counter balance.

  • Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.

  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [6].

Fiber


Kohlrabi is full of insoluble and soluble fiber that supports the digestive system as well as overall health.

  • Insoluble fiber: bulking fiber that keeps things moving along through the digestive system promoting healthy detoxification and waste removal.

  • Soluble fiber: absorbs water and gels in the digestive tract slowing the absorption of carbohydrates therefor supporting blood sugar regulation and feeds the beneficial bacteria in the microbiome.

So grab some beautiful kohlrabi and let's get cooking!


 

Kohlrabi Apple Slaw Ingredients

Makes 4-6 servings


1 Kohlrabi, peeled and julienned

1 Apple, cut into matchsticks

1/4 Head of Red cabbage, shredded

1/4 cup Cilantro, minced

1/4 cup Fresh Lime juice

1/4 cup EVOO

1 tsp Whole grain mustard

1 tsp Pure Maple syrup

1/2 tsp Sea salt

1/4 tsp Black pepper


How to Make Kohlrabi Apple Slaw


1. Wash all the produce and peel the kohlrabi.


2. Julienne the apple and kohlrabi and add them to a large bowl.


3. Using a mandolin or sharp knife, shred the cabbage and add it to the bowl with the apple and kohlrabi.


4. In a small bowl whisk together the lime juice, EVOO, mustard, maple syrup, salt and pepper.


5. Pour the vinaigrette over the prepared kohlrabi slaw and gently toss to coat.


Enjoy!


FAQs


Q: Can I make kohlrabi slaw ahead of time?

A: Yes, kohlrabi is very hearty and will hold up really well if you made this a few hours in advance.


Q: How long will kohlrabi slaw keep?

A: I would keep it stored in an airtight container in the refrigerator and enjoy within 1-2 days.


Q: What does kohlrabi taste like?

A: Kohlrabi is very crisp and crunchy in texture and has a mild flavor that resembles a broccoli stem.


If you like this recipe, check these out!


Chicken Shawarma Kebabs: Smoky tangy marinated tender chunks of chicken that go perfectly with this crisp and tasty kohlrabi slaw!


Poppyseed Apple Kale Slaw: You will love this fresh, crisp and summery poppyseed apple kale slaw! It is beautifully balanced with a creamy and tangy dressing, sweet-tart green apples, and earthy kale!


Chioggia Raw Beet Slaw: Sweet and mild Chioggia beets with lots of sweet apple and carrots in a beautiful fresh slaw for all your summer meals.


I hope you enjoy this as much as my family does. - Amy


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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