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Local Foods Presentation
Transcript of Local Foods Presentation
November 19/2012 By Christy Tsang and Sandra Hu - This functional food can be grown in places of Asia, Europe, etc. -It is also easy to grow in your own garden Local Farms that grow Kohlrabi: Chilliwack : Forstbauer Family Natural Food Farm Langley : Garden Fresh Foods Surrey : Two EE's Farm Market Abbotsford : Wisbey Veggies
Yellow Barn Country Produce Kohlrabi is sold in most supermarkets Price Range: - Bunch, organic : $2.84/bunch - Loose, organic : $2.11/round - Kohlrabi is biennial, therefore, it would require an entire year's wait from being seeded for it to grow it's flowers - However, the desired edible product is the bulbous stem, which takes about 55 days to grow - This vegetable grows best in cool seasons - Plant the seed in early Spring for a Summer harvest and again in late Summer for a possible Fall harvest Cheryll Greenwood, Kinsley. "Kohlrabi." Plant Of the Month (n.d.): n. pag. Kohlrabi. WSU Whatcom County Extension. Web. 19 Nov. 2012. <http://whatcom.wsu.edu/ag/homehort/plant/kohlrabi.htm>. "Farms." Fraser Valley Farm Fresh Products and -. Fraser Valley Farm Direct Marketing Association, n.d. Web. 19 Nov. 2012. <http://www.bcfarmfresh.com/fraser-valley-farm-index.html>. "Kohlrabi Strives For Comeback." Vegparadise.com. Vegetarians In Paradise, n.d. Web. 19 Nov. 2012. <http://vegparadise.com/highestperch24.html>. "Produce Price List." Produce Price List : : Organic Food in Park Slope. Park Slop Food Coop, n.d. Web. 19 Nov. 2012. <http://foodcoop.com/go.php?id=90>. - The texture and taste of Kohlrabi is similar to a broccoli stem or cabbage heart with a slightly more mild and sweet taste - The texture is crisp, similar to a radish - Stalks should be slender and crisp - Bulbs have a crisp/crunchy texture when eaten raw - Kohlrabi has a fresh, clean "green" smell to it. - Kohlrabi is the German translation for "Cabbage Turnip". + = ? - However, kohlrabi isn't actually a vegetable formed by the other two. - It originated in the coastal areas of the Mediterranean Basin - Most varieties are harvested when bulbs are 4-5 cm in diameter to ensure the best texture - Used to be a favoured European vegetable More on Nutrition -The bulbs are a good source of vitamin C and potassium -The leaves are rich in calcium, potassium, iron, carotene and have the some anti-cancer properties - The creamy color flesh contains small amounts of vitamin A and carotenes. - The stem contains high levels of Vitamin C (ascorbic acid), which is a water-soluble vitamin and powerful anti-oxidant. It helps the body maintain healthy connective tissue, teeth, and gums. Its anti-oxidant property helps protect the body by scavenging harmful free radicals. - The stem also contains Potassium, which help control heart rate and blood pressure. - Kohlrabi leaves are abundant in carotenes, vitamin A, vitamin K, minerals, and B-complex group of vitamins. Cons: Pros: More pros: - Very low in Saturated Fat and Cholesterol.
- A large portion of the calories in this food come from sugars.
Brocoli, Cabbage, and Kohlrabi Coleslaw with Quinoa 875 mL mixed, peeled shredded broccoli stems, green cabbage and kohlrabi 125 mL cooked quinoa
30 mL chopped fresh dill
2 mL nigella seeds (optional)
45 mL fresh lemon juice
15 mL seasoned rice vinegar
10 mL Dijon mustard
30 mL grapeseed or canola oil
63 mL plain low-fat yogurt
125 mL low-fat cottage cheese (optional) 1. Toss the shredded vegetables with salt to taste and place in a strainer set over a bowl. Refrigerate and let sit for 45 minutes to an hour. Discard the water that accumulates in the bowl and squeeze the shredded vegetables to extract more water. (Note: If you are on a no-sodium diet, omit this step). Transfer to a bowl and toss with the quinoa, dill and nigella seeds. 2. In a small bowl or measuring cup, mix together the lemon juice, rice vinegar, salt, pepper, Dijon mustard, oil and yogurt. Toss with the shredded vegetables. Add the cottage cheese to the salad and toss, or serve with the cottage cheese spooned on top. Refrigerate in a bowl or in containers until ready to take to work. Kohlrabi Home Fries 675 - 900 mL kohlrabi
15 mL rice flour, chickpea flour or semolina
30 - 60 mL canola oil or grapeseed oil, as needed 1. Peel the kohlrabi and cut into thick sticks, about 1/3 to 1/2 inch wide and about 2 inches long. 2. Heat the oil over medium-high heat in a heavy skillet (cast iron is preferred). Meanwhile, place the flour in a large bowl, season with salt if desired and quickly toss the kohlrabi sticks in the flour so that they are lightly coated. 3. When the oil is rippling, carefully add the kohlrabi to the pan in batches so that the pan isn’t crowded. Cook on one side until browned, about 2 to 3 minutes. Then, using tongs, turn the pieces over to brown on the other side for another 2 to 3 minutes. The procedure should take only about 5 minutes if there is enough oil in the pan. Drain on paper towels, then sprinkle right away with the seasoning of your choice. Serve hot. Chili powder, ground cumin, curry powder or paprika and salt to taste 280 mL kohlrabi, peeled
1 mL lemon zest
15 mL lime juice
32 mL extra-virgin olive oil, divided
1 bunches kale, stems and center ribs discarded
3 garlic cloves, finely chopped
75 mL salted roasted pistachios, chopped
Sautéed Kale with Kohlrabi 1. Slice kohlrabi into thin 2in pieces 2. Whisk together lime zest and juice, 15 mL oil, and 1-2 mL each of salt and pepper in a large bowl. Toss kohlrabi with dressing. 3. Finely chop kale. Heat remaining oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Sauté garlic until pale golden, about 30 seconds. Add kale by the handful, turning and stirring with tongs and adding more kale as volume in skillet reduces. When all of kale is wilted, sauté with 2 mL salt until just tender, about 3 minutes. Transfer to a bowl and cool to room temperature. Toss kale with kohlrabi and pistachios. Kohlrabi Kalan Cook
2 bulbs kohlrabi (peeled and chopped into cubes)
2 mL black pepper corn (ground or cracked)
2 mL Turmeric
Salt to taste
500 mL sour curd, beaten
250 mL grated coconut
2-3 Green chillies (according to taste)
5 mL Cumin seeds
Grind the above 3 ingredients to a fine paste and keep aside
30 mL oil (preferably coconut oil)
5 mL mustard seeds
2 mL methi seeds
1 dried red chilies (broken)
Curry leaves 1. Cook the kohlrabi in 500 - 750 mL of water in a saucepan along with turmeric powder, black pepper and salt, cook till the vegetables are done and water is evaporated. Make sure the vegetables are not overcooked and mushy. It should be ‘fork tender’.
2. Stir in the sour curd to the cooked vegetables and let it simmer until very little yogurt remains as liquid. Now add the coconut-cumin-green chili paste to the above mixture and stir. Keep it on a low heat for 3-5 minutes. Do not let it boil or burn: remove it from the stove top. 3. Heat oil in a frying pan on medium heat, add red chilli, mustard seeds, methi seeds and curry leaves. Allow mustard seeds to sputter and remove from heat. Pour the seasoning over the curry. Creamy Mashed Kohlrabi 1 large bulb Kohlrabi
30 mL Butter
125 mL Milk
22 mL Sour Cream
2 Large Green Onions, minced
2 Cloves Garlic, chopped
Salt and Pepper to taste
Salt-Free Multi-Seasoning 1. Put a medium pot of water to boil.
2. Peel and cut Kohlrabi into small cubes. Add to pot of water. Lightly salt water and boil at least 15 minutes until Kohlrabi is fork tender.
3. While the Kohlrabi cooks. Mince the Green Onions and Garlic.
4. Add Garlic, Green Onions, Sour Cream, and Butter to the bowl of a food processor. Leave the milk ready on the side.
5. When the Kolhrabi is fork tender drain it. Add the well drained vegetable into the food processing bowl. Cover and process, adding milk as needed to achieve your desired consistancy.
6. Return puree to warm pan and heat through as needed. Knauer, Ian. "Sauteed Kale with Kohlrabi." Epicurious. Epicurious, Sept. 2009. Web. 20 Nov. 2012. <http://www.epicurious.com/recipes/food/views/Sauteed-Kale-with-Kohlrabi-354974>. Shulman, Martha Rose. "RECIPES FOR HEALTH; Kohlrabi Home Fries." The New York Times. The New York Times, 07 Mar. 2012. Web. 20 Nov. 2012. <http://www.nytimes.com/2012/03/07/health/research/kohlrabi-home-fries-recipes-for-health.html?_r=0>. Shulman, Martha Rose. "RECIPES FOR HEALTH; Broccoli, Cabbage and Kohlrabi Coleslaw With Quinoa." The New York Times. The New York Times, 27 Jan. 2012. Web. 20 Nov. 2012. <http://www.nytimes.com/2012/01/27/health/nutrition/broccoli-cabbage-and-kohlrabi-coleslaw-with-quinoa-recipes-for-health.html>. Spudas, Ilona. "Kohlrabi." Culinarium: Toronto Based Gourmet Food Shop Featuring Local Foods of Ontario. Culinarium Blog, 18 June 2012. Web. 20 Nov. 2012. <http://www.culinarium.ca/blog/2012/06/kohlrabi/>. "Kohlrabi Nutrition Facts and Health Benefits." Kohlrabi Nutrition Facts and Health Benefits. Www.nutrition-and-you.com, n.d. Web. 20 Nov. 2012. <http://www.nutrition-and-you.com/kohlrabi.html>. "Nutrition Facts." And Analysis for Kohlrabi, Raw. Condé Nast, n.d. Web. 20 Nov. 2012. <http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2466/2>. Apple, Heather. "Grow Cool-weather Kohlrabi." Canadian Gardening. TC Media, n.d. Web. 19 Nov. 2012. <http://www.canadiangardening.com/gardens/fruit-and-vegetable-gardening/grow-cool-weather-kohlrabi/a/1414>. "Creamy Mashed Kohlrabi." SparkRecipes. SparkRecipes, n.d. Web. 20 Nov. 2012. <http://recipes.sparkpeople.com/recipe-detail.asp?recipe=670276>. Shivapriya. "My Cookbook." My Cookbook. N.p., n.d. Web. 20 Nov. 2012. <http://veggiecookbook.wordpress.com/2007/05/04/noolkol-kohlrabi-kalan/>. - I've seen it around occasionally in grocery stores, but have never known what it was
- I have never eaten it, but now I'd like to try
- I didn't expect it to be so nutritious because it looked so plain and bland appearance-wise
- When I first heard of kohlrabi, my initial response was that it would be a very foreign vegetable I would never have seen
- I like how there are so many different kinds of foods this vegetable could be cooked into, and my assumption is that it is because it has been consumed all over the world with many ethnic recipes
- I dislike how most recipes for Kohlrabi incorporate a lot of spices and flavouring because it makes it seem like it is very bland and requires much flavouring
- I like that it is very nutritious because it is an easy way to keep a balanced diet
- I also like that many recipes online were vegetarian recipes because it there are usually fewer vegetarian options
- At the same time, however, I was disappointed to see that not many people have heard of this vegetable because there were very few recipes incorporating meat Before I was assigned this project, I had never heard of Kohlrabi before. I didn't know what it was or what it looked like. If I wasn't assigned this project, I probably would have gone my whole life without knowing what this vegetable was. I don't think I would ever randomly think to try this vegetable. However, I typed into google “Kohlrabi” and a few pictures popped up. My first impression was “Wow it looks like a fat, stump stick man.” I started to dig into the research I was required to do and found that Kohlrabi is filled with a lot of beneficial nutrients. It doesn't look very appealing nor does it look very appetizing. Thank goodness the recipes make them look much, much more tasty. I like that this vegetable can be used in different techniques to create different kinds of foods. For example, it could be used in curry but it can also be made into fries. The recipe we have provided for the fries sounds delicious; I hope we make it in class! I don't think there is anything I dislike about this vegetable. I don't think I can really say I dislike anything about this vegetable because I haven't had the chance to taste it or feel the texture of it. Overall, I think it would be a great idea to make it in class to experience the taste of a local grown vegetable. The end !