Kohlra-what? Try it, it's good!

Though relatively undiscovered in this country, kohlrabi has been hugely popular in Europe and Asia for centuries. It has a delicate, mildly sweet flavor and a crunchy texture reminiscent of a cabbage core or broccoli stalks. Kohlrabi is frequently mistaken for a root vegetable - the bulbous "root" is actually a swollen stem.

Kohlrabi is a great source of vitamin C, B6, calcium, phosphorus, potassium, magnesium, copper, manganese and fiber. It is highly alkaline and has been used in traditional Chinese medicine to treat colds. Currently, it is enjoying a reputation as a healer of colon and rectal cancer.

Choose the smaller bulbs and peel the kolrhabi before you cook it. It does not store well, so use it as soon as you can. You can eat it raw in salads, or sliced and with a bit of sea salt. If you give it to the kids, cut it as you would French fries, steam it for a few minutes with salt, and serve with a drizzle of honey and a pat of butter. If the leaves are fresh, they can be steamed and eaten like any dark greens. They are great tossed with sauteed garlic and olive oil. Really, you can do anything you can think of with kohlrabi, so experiment.

Here are a few links to recipes to get you going:

Kohlrabi Slivers and Pea Shoots with Sesame Dressing

Kohlrabi Puree

German-Style Stuffed Kohlrabi


For more information and a selection of recipes take a look at this flier.

Rethinking radishes...

It is the rare kid who enjoys the pungent, spicy snap of a radish. Adults, however, should be eating plenty of them throughout the growing season. Although it is usually buried in salads or cooked into an early death, it's time to celebrate the radish.

Radishes have been around for thousands of years and have been revered by all the great ancient civilizations. They are closely related to mustard, broccoli and watercress. You can eat them raw, cooked or pickled, and you can also eat the radish tops, which are highly nutritious and make for a great soup.

Radishes contain as much potassium as bananas. They're a great source of vitamin C, folate, calcium, phosphorus, sulphur, iron and iodine and have tons of fiber. They contain high amounts of antioxidants, which help prevent cancer. They are especially helpful in aiding digestion and improving liver and gallbladder function. Radishes regulate metabolism, improve blood circulation, and are a good treatment for acidity, constipation, nausea, gastric problems, gallbladder stones, and dyspepsia.

It is important to note that traditionally, radishes are not eaten at night or with milk. Why is this important? I am a huge believer in traditional nutrition, and I trust the wisdom of those who came before me to guide me in the right direction. Ayurvedic and traditional Chinese medicine are especially important to me, and the aforementioned advice above comes from Ayurvedic medicine.

I prefer my radishes raw, with all the nutrients and enzymes intact. If you find them too sharp, removing the skin will take the edge off.

My favorite felon, Martha, has a fantastic radish and feta spread recipe.

Mariquita Farm has a list of great radish recipes - here are some of my favorites:

Spring Radish Salad
adapted from Verdura Vegetables Italian Style by Viana La Place

1 bunch fresh radishes
2-3 very sweet carrots
2 bunches arugula
salt and pepper to taste
E.V. olive oil
2 Tablespoons freshly grated Parmesan cheese
Lemon wedges

Trim the radishes and slice them thinly. Peel the carrots and cut them on the diagonal into very thin slices. Snap the tough stems from the arugula. Gather the arugula into a bunch and cut it crosswise into strips.

Arrange the arugula on a platter. Scatter the sliced radishes and carrots over the arugula. Season with salt and pepper to taste. Drizzle with enough olive oil to lightly moisten the vegetables. Sprinkle the Parmesan over the top. Serve with lemon wedges to squeeze over the salad.

Beijing Radish Salad
This can be made with watermelon radishes or other types.

1 bunch watermelon radishes or one medium daikon radish
2 tablespoons rice or balsamic vinegar (or a combination)
1 tablespoon soy sauce
1 teaspoon sugar
2 teaspoons sesame oil
2 garlic cloves, finely chopped

Wash and julienne radishes. They can be peeled (or not) as you like. I often use a mandoline to do the julienne-ing, or you can grate them. Mix together the rest of the ingredients and dress the radishes with the dressing.

Do cows need milk for healthy bones?

I didn’t make it to the market this weekend. Instead, I sat in class and listened to Annemarie Colbin - the founder of the Natural Gourmet Institute and the author of numerous health-related books - lecture on bone health, women’s reproductive issues and osteoarthritis. Okay, so maybe it doesn’t sound like the most exciting way to spend a sunny weekend, but I was riveted. Dr. Colbin really understands the role whole foods play in our health.

We all want strong bones, but the fact is that the rate of osteoporosis is rising, right along with diabetes and heart disease. The future looks uncertain.

So what makes bones strong? Calcium, right? Well, not so fast. Healthy bones have equal amounts of calcium and collagen matrix. Ever heard of collagen matrix? It’s what makes your bones flexible. Fragility fractures do not occur if your bones are flexible, even if they are porous.

I want strong bones, so the first thing I should think of is milk - or is it? The Nurses Health Study at Harvard showed that women who drank more than two glasses of milk per day had double the incidence of bone fractures than women who drank less than one glass a week. Hmmm.

So how do you make your bones strong and flexible? You’ve come to the right place! This is what I do for a living – help my clients dig through all this stuff and find the real answers. No, I’m not going to give you health advice and yes, you always need to talk to your doctor, but here are a few ideas.

- eat more vegetables
- eat even more vegetables
- eat tons of dark, leafy greens, lightly cooked
- eat beans
- eat whole grains – not whole grain bread, but the actual grains. You know, quinoa, brown rice, millet, buckwheat.
- eat lots of nuts and seeds
- eat quality fats
- cook with bone broths
- eat edible bones – sardines, canned salmon (and its bone), etc.

Notice how the dairy products are missing?

There’s much more, like exercise and other stuff you may want to do, but you would have to hire me to really get into this. Meanwhile, learn more about whole foods and how they can help preserve your health.