March/April Recipe of the Month — Crunchy Kohlrabi Salad

Photo by Marusa Jonas, Nutrition Education Program
Photo by Marusa Jonas, Nutrition Education Program

By Emily Gratopp, MS, ACSM-CPT, Extension Educator in Lancaster County

March is National Nutrition Month. This recipe calls for a unique combination of a lesser-known vegetable — kohlrabi — along with apples and dried cranberries. I recommend pairing with grilled chicken sliders!

(Yield: 6 servings)

• 2-3 kohlrabi (2 cups), scrubbed with clean vegetable brush under running water, peeled and cut into matchsticks
• 1 apple, gently rubbed under running water, cored and cut into matchsticks
• 1/4 cup dried cranberries or raisins
• 1/4 cup sunflower seeds
• 1 Tablespoon balsamic vinegar
• 1 Tablespoon vegetable oil
• 1 Tablespoon maple syrup
• 1 teaspoon mustard (Dijon or other)
• Salt and pepper to taste (optional)

1. Wash hands with soap and water.
2. Wash and prepare kohlrabi and apple.
3. In a large bowl, combine kohlrabi, apple, dried cranberries and sunflower seeds.
4. To make the dressing, combine vinegar, vegetable oil, maple syrup, mustard, salt and pepper (if desired) in a small bowl until well combined.
5. Add dressing to salad and toss.
6. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information: Serving Size (1/2 cup): Calories 110; Total Fat 5g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 60mg; Total Carbohydrates 15g; Fiber 3g; Total Sugars 11g, includes 5g Added Sugars; Protein 2g; Vitamin D 0%; Calcium 2%; Iron 0%; Potassium 6%.