Feel Fabulous!
with food that makes you feel good!
Looking somewhat like a turnip, the entire kohlrabi plant is edible - raw or cooked – with the smaller, younger kohlrabi considered more superior in flavor and texture. Stylist/ Photographer: Laura Kurella
Kohl Slaw
A nice salad that goes well with fish
2 small kohlrabis
1 cup radishes
1 tablespoon white wine vinegar
1 teaspoon sugar
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
Peel two small kohlrabis. Shred the kohlrabi and radishes. You may use a food processor for this. I hand grate using a cheese grater. Mix 1 tablespoon vinegar, 1 teaspoon sugar and 2 tablespoons fresh chopped parsley in a glass bowl. Whisk in 2 tablespoons olive oil. Add shredded veggies and toss.
Chill for 30 minutes or more.
Servings per recipe: 4. Per serving: Calories 100; Fat 7g; Carbohydrates 9g; Fiber 2g; Sugar 5g; Protein 1g
1 medium kohlrabi, chopped into 3/4 " cubes
4 large carrots cut into 3/4 " cubes
1/4 teaspoon nutmeg
1 tablespoon butter
Salt and pepper, to taste
Cover kohlrabi and carrots with lightly salted water and boil until quite tender, about 15 minutes. Drain then slightly mash, leaving a lot of chunks.
Add nutmeg and butter and serve.
Servings per recipe: 4. Per serving: Calories 66; Fat 3g; Carbohydrates 9g; Fiber 3g; Sugar 4g; Protein 1g
Crisp Kohlrabi
1 kohlrabi
1/4 cup lemon juice
Salt, to taste
Cut kohlrabi into thin slices and fan across a platter. Squeeze fresh lemon juice over slices and then sprinkle with salt, if desired. Allow to marinate 30 minutes at room temperature before serving.
Servings per recipe: 1. Per serving: Calories 31; Fat 0.2g; Carbohydrate 7g; Fiber 2.g; Sugar 3.5g; Protein 0.7g
Cheesy Kohlrabi
4 kohlrabi globes
Water
Salt
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup milk
1/4 cup grated American cheese
1 tablespoon chopped fresh parsley
1/8 teaspoon freshly ground nutmeg
Cut tops off and pare thick stems of kohlrabi. Slice stems and place in salted water to cover. Boil for about 20 minutes, or until just tender. Drain well. Boil tender leaves separately until tender; drain.
Chop leaves finely and combine with cooked stems. Melt butter in small saucepan over low heat. Add flour and stir well until smooth and blended. Gradually add milk and cheese, stirring constantly, until cheese is melted and sauce is thick. Add cooked kohlrabi and cook until hot. Garnish with parsley and nutmeg.
Servings per recipe: 1. Per serving: Calories 31; Fat 0.2g; Carbohydrate 7g; Fiber 2.g; Sugar 3.5g; Protein 0.7g
A stir-fry is not only quick, delicious and visually beautiful, but it also masterfully incorporates the Taoist principles of yin and yang – using opposites in balance to create harmony at the table and in the tummy. Styling & Photography: Laura Kurella
Wok off Hunger!
By Laura Kurella
Though we live in a world of uber modern convenience, our lives seem to have gotten even busier, leaving us less time for primitive things, like cooking.
The best way to stay the course of a decent diet is to plan ahead, making sure to have sufficient ingredients on hand. It’s also wise to have a back up plan for days when time is short. For those days, have a short and simple cuisine in mind, like Chinese.
This cooking style is not only quick, healthy, delicious and beautiful, but it also masterfully incorporates the Taoist principles of yin and yang – using opposites in balance to create harmony for both the body and the table.
The Chinese believe harmony is essential and that if balance is not achieved the body will become vulnerable to illness.
Chinese cooking techniques are classified as either yin or yang.
Steaming, poaching and boiling are considered yin methods, while deep fat frying, stir-frying, pan-frying and roasting are yang methods.
Balance is created in a meal by combining both methods.
For example, steamed rice -yin, compliments a stir-fry - yang.
The process of stir-frying itself appears to have its own yin and yang. The slow, relaxed and almost meditative cutting of the ingredients into bite-size pieces is yin-like and the fast, frenetic tossing of ingredients into a scintillating sizzle is most certainly yang-like.
To some, stir-frying is just a matter of tossing a bunch of ingredients into a wok - any which way, but if you’re looking to create that amazing aroma that is so evident in great Asian restaurants, it will take a little extra knowledge on the subject.
The most important aspect to a stir-fry is heat, which needs to be hot enough so that water drops don't just dance across the surface of a pan, but actually vaporize. Oil, when added, should smoke the moment it hits the heat, which will give your dish a nuanced, smoky rich flavor the Chinese call “The breath of the Dragon.”
Heating oil to the smoking point can create carcinogenic compounds, particularly when using unsaturated fats. Using saturated fats with a higher smoking point, like peanut or grape seed oil and only in limited amounts will reduce exposure to these harmful agents.
Stir-frying is a speedy process, leaving no time to peel and chop once you start so be sure to have all ingredients prepped and ready so they can be added with ease.
All ingredients should be cut into uniform-sized pieces to promote even cooking. It is also important to keep portions in alignment with the size of the pan being used because overcrowding will reduce the temperature of both the pan and the ingredients, resulting in food becoming soggy instead of crunchy.
Now that you know the basics, you’re ready to wok on the wild side.
Here are some scintillating stir-fry selections that are sure to make a supper that sizzles.
Benefits of Stir-fry Dishes
Time Factor- The stir-fry method of cooking is fast.
Health Benefits- Because vegetables are cooked quickly, they retain much of their vitamin and mineral content and because the pan is so hot, you can stir-fry using very little fat.
Low Cost- While tender or expensive cuts of meat or seafood are used, only a small amount is needed as they are paired with large quantities of inexpensive rice, pasta and vegetables.
Fast Clean-up- Clean-up is easy as oftentimes you only use one or two dishes to cook the whole meal.
Variety- Stir-fry is an almost foolproof cooking method for incorporating many different flavors and textures.
Beefy Broccoli Stir-fry
3 tablespoons cornstarch, divided use
1/2 cup water, plus
2 tablespoons water, divided use
1/2 teaspoon garlic powder
1 pound boneless round or chuck steaks, cut into thin 3-inch strips
2 tablespoons peanut oil, divided use
4 cups broccoli florets
1 small onion, cut into wedges
1/3 cup soy sauce, low sodium
2 tablespoons dark brown sugar
1 teaspoon ground ginger
Hot cooked rice
In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth. Add beef and toss. In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until beef reaches desired doneness; remove and keep warm. Stir-fry broccoli and onion in remaining oil for 4-5 minutes. Return beef to pan. Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan. Cook and stir for 2 minutes. Serve over rice.
Approximate servings per recipe: 4. Per serving:* Calories 358; Fat 18g; Sodium 419mg; Carbohydrate 19g; Fiber 1g; Sugars 8g; Protein 29g.
*= Will vary according to ingredients used
Quickie-Chicky Stir-Fry
4 boneless skinless chicken breast halves
3 tablespoons cornstarch
2 tablespoons soy sauce, low sodium
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
3 tablespoons peanut oil, divided use
2 cups broccoli florets
1 cup sliced celery
1 cup thinly sliced carrots
1 small onion, cut into wedges
1 cup water
1 teaspoon chicken bouillon granules
Cut chicken into 1/2 inch strips, place in a reseal able plastic bag. Add cornstarch and toss to coat. Combine soy sauce, ginger, and garlic powder. Add to bag and shake well. Refrigerate for 30 minutes. In a large skillet or wok, heat 2 tablespoons oil then stir-fry chicken until no longer pink, about 3-5 minutes. Remove and keep warm. Add remaining oil, stir-fry broccoli, celery, carrots, and onion for 4-5 minutes or until crisp-tender. Add water and bouillon. Return chicken to pan. Cook and stir until thickened and bubbly.
Approximate servings per recipe: 4. Per serving:* Calories 283; Fat 12g; Sodium 423 mg; Carbohydrate 13g; Fiber 2g; Sugars 3g; Protein 30g.
*= Will vary according to ingredients used
Sizzlin’ Sesame Pork Stir-fry
2 tablespoons sesame seeds, toasted
1 tablespoon sesame oil
1 pound pork loin, cut into thin strips
2 tablespoons honey
3 tablespoons soy sauce, low sodium
1/2 teaspoon ground ginger
1/3 pound snow peas
Add oil to a skillet. Brown the pork over high heat, lower heat then add seeds, honey, soy and ginger. Mix well. Add snow peas cook for 2 minutes, stirring. Serve with rice or noodles.
Approximate servings per recipe: 4. Per serving:* Calories 351; Fat 21g; Sodium 404 mg; Carbohydrate 13g; Fiber 2g; Sugars 10g; Protein 26g.
*= Will vary according to ingredients used
Simple Stir-fry Sauce
Use on all your favorite stir-fry ingredients
2/3 cup soy sauce, low sodium
1/2 cup chicken broth, low sodium
1/3 cup rice wine
3 1/2 tablespoons sugar
1 tablespoon sesame oil
1/4 teaspoon white pepper
2 tablespoons peanut oil
1 tablespoon minced garlic
1 tablespoon minced ginger
2 tablespoons cornstarch
1/4 cup water
In a bowl, combine soy sauce, broth, rice wine, sugar, sesame oil and white pepper. Dissolve cornstarch in water. Heat a pan over high heat, add peanut oil, swirling to coat, then add garlic and ginger and cook, stirring until fragrant, about 15 seconds. Add soy sauce mixture, bring to a boil, reduce heat to medium and cook for 1 minute. Add cornstarch mixture and cook, stirring until the sauce boils and thickens.
Approximate servings per recipe: 4. Per serving:* Calories 215; Fat 10g; Sodium 779 mg; Carbohydrate 20g; Fiber 1g; Sugars 12g; Protein 6g.
*= Will vary according to ingredients used
Super Simple Stir-fry Sauce
4 teaspoons cornstarch
2/3 cup water (or chicken or beef broth, low sodium)
3 tablespoons soy sauce, low sodium
1 tablespoon vinegar
2 teaspoons sugar
Whisk all ingredients together until smooth. Add to stir-fry just at the end, stirring well into the dish and let sauce come to a bubble. Let simmer until sauce has thickened, then serve.
Approximate servings per recipe: 4. Per serving*: Calories 27; Fat 0g; Sodium 455 mg; Carbohydrate 5g; Fiber 1g; Sugars 3g; Protein 1g.
*= Will vary according to ingredients used
Wok this way
By Laura Kurella
The first thing a stir-fryer-in-training needs to do is find a good pan. However, some cooks, like Christopher Kimball, the host of
Still, many other cooks swear by woks and feel - ironically - that a wok's unique shape is what makes it more fuel efficient and making investing in a good one well worth it.
Heat is concentrated in a wok’s deep sides and moves quickly into the bottom, which makes it possible to cook foods fast and evenly and therefore retain flavor and when used for stir-frying, the wok's high sides allow you to work vigorously without food spilling out over the edges. When a wok is used for frying, its intense heat means that you do not need to use as much oil – a healthy bonus.
There are two types of woks: Cantonese and
You will also need to decide if you need one with a flat or rounded bottom.
A flat bottom wok is suggested when cooking on an electric stove as it allows the wok to maintain close contact with the heat source and you won't need to work on top of a wok ring.
If you have a gas stove, especially one that throws a lot of heat, use a round-bottomed wok with a wok-ring underneath to stabilize the pan.
With woks, size does matter and wok masters say it is better to make a small batch of food in a large wok than a big batch in a small one.
A good-sized wok is roughly 14 inches in diameter, which will be able to handle just about anything you toss into it.
The final thing to look for in a wok is the material it’s made out of. Look for woks made from heavy-gauge stainless or carbon steel. Flimsier aluminum woks conduct heat poorly and cook like a cheap frying pan. Also, be sure to avoid woks with non-stick coatings. These hold in oil flavors that can give food a rancid taste and don’t maintain high heat as well as a conventional wok.
How to Season a Wok
The first thing you will need to do after you buy your wok is to season it:
1. Scrub it with hot water and a gentle cleanser to remove machine oil applied at the factory.
2. Place wok over low heat and rub 3 tablespoons of vegetable oil into the surface of the wok using a clean paper towel. Keep wok over low heat for 10 minutes.
3. Wipe wok with a paper towel to remove black soot.
4. Discard towel and repeat the process of coating, heating and wiping three or four times. You'll know you’re done when the paper towel doesn't blacken.
5. Once the wok is seasoned, proper cooking techniques will keep it clean and stick-free.
Basic maintenance: Get wok very hot before applying oil for stir-frying and use only very hot water to clean it. Dry wok well before storing. If it rusts, clean and re-season it again.
