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    Growing Vegetables: Knolkhol, Lettuce and Zucchini
    Growing Vegetables: Knolkhol, Lettuce and Zucchini
    Growing Vegetables: Knolkhol, Lettuce and Zucchini
    Ebook99 pages52 minutes

    Growing Vegetables: Knolkhol, Lettuce and Zucchini

    By Roby Jose Ciju

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    About this ebook

    This small book explains in detail growing practices, health benefits, food preparations, and nutrient information of three nutrient-rich vegetables namely, knolkhol or kohlrabi, lettuce, and zucchini. Kohlrabi is a brassica vegetable, lettuce is a salad leafy vegetable, and zucchini is a summer squash vegetable.

    LanguageEnglish
    Publisheragrihortico
    Release dateMay 17, 2019
    ISBN9780463535684
    Growing Vegetables: Knolkhol, Lettuce and Zucchini

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      Book preview

      Growing Vegetables - Roby Jose Ciju

      Growing Vegetables:

      Knolkhol, Lettuce and Zucchini

      Roby Jose Ciju

      Copyright © 2019 AGRIHORTICO

      All rights reserved.

      https://www.agrihortico.com

      Knolkhol, Lettuce, Zucchini: 3 Nutrient-Rich Vegetables

      Kohlrabi or KnolKhol, Lettuce and Zucchini are three important vegetables because of their high nutritional value. Among these, KnolKhol is a cruciferous vegetable. As we all know, cruciferous vegetables are considered as the highest nutrient-dense foods available among plant-based foods. Lettuce is a popular salad vegetable and also very high in nutrient value. Similarly, zucchini is also a nutritious vegetable. Zucchini belongs to ‘gourds and melons’ group of vegetables.

      Culinary Uses: These vegetables can be used in foods in several ways. However, not all parts are used for culinary purposes. A list of the edible portions of these vegetables is given below:

      Lettuce-Lactuca sativa (Asteraceae).jpg

      Figure 1: Lettuce Vegetable

      Knolkhol or Kohlrabi

      KnolKhol is an exotic, temperate, stem-vegetable belonging to Brassica family, i.e. family of cabbage and cauliflower. Scientific name of KnolKhol is Brassica oleracea var. gongylodes. KnolKhol is also known as Kohlrabi or German Turnip or Cabbage Turnip. KnolKhol is mainly grown for its edible, succulent globular-shaped modified stem and associated leaves which are turnip-flavoured.

      Origin and Distribution: KnolKhol is considered to be a native of north-western Europe. It is commercially produced in European countries, some parts of Asian continent (India, China and northern Vietnam), North America and East Africa.

      kohlrabi-1509596_960_720.jpg

      Figure 2: Kohlrabi Garden

      Food Uses: Buy only good quality fresh knobs from the market. While preparing for them for food uses, remove all the attached leaves and then cut off both the ends of the tuber. Peel off the skin before cleaning it. Clean peeled tubers well in running water and then soak them in saline water for about half an hour before cutting them into cubes or small pieces. Use these KnolKhol cubes for various food preparations. KnolKhol cubes can be used in various potato preparations. Cubes can also be added in meat preparations and soups. KnolKhol knobs have similar flavour and taste as that of broccoli, cabbage and similar other Brassica vegetables. KnolKhol cubes are also consumed as raw vegetable in salads. Cubes can be processed into deep-frozen preserved products for long term use. Brassica vegetables are not advised for individuals with thyroid dysfunction

      Health benefits of KnolKhol: KnolKhol knobs are rich in dietary fiber with fat and cholesterol content is almost zero. Knobs are also rich source of Vitamin C (ascorbic acid) which is a powerful antioxidant. Antioxidants have anti-ageing properties and also protect human body from malignant diseases such as cancers. Antioxidants are biological scavengers that scavenge on harmful free radicals that are accumulated in the human bodies which are the major triggers of malignant diseases such as cancers. KnolKhol tubers also contain phytochemicals, especially isothiocyanates, sulforaphane and indole-3-carbinol. These phytochemicals are health-promoting by protecting the human body from prostate and colon cancers. KnolKhol tubers also contain vitamin A and carotenes in traces and therefore are helpful to prevent Vitamin-A deficiencies if tubers are consumed regularly. Knol-khol tubers are rich in Vitamin B-complex (a group of vitamins containing niacin, pyridoxine, thiamin, and Pantothenic acid) and therefore are helpful to prevent Vitamin-B deficiencies if tubers are consumed regularly. Knol-khol is also a good source of minerals; copper, calcium, potassium, manganese, iron, and phosphorus.

      Nutrition in Raw (Fresh) Kohlrabi

      Nutrition in Cooked (boiled without salt and drained) Kohlrabi

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