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Increase sulforaphane bioavailability of your cruciferous veggies by eating them with… mustard!
A quick science lesson before we dive into the recipes:
In cruciferous veggies (like kohlrabi), the enzyme myrosinase is required to activate sulforaphane. The problem is, when you cook your crucifers, myrosinase becomes inactivated and prevents sulforaphane formation.
What else contains myrosinase??? Mustard! (daikon radish, rocket and horseradish do as well) Read more here: PMID: 29806738.
So… eat your cruciferous veggies with some mustard to enhance their anti-inflammatory goodness!
Kohlrabi Slaw with Mustard Tahini Dressing
For the Slaw
- 1 medium kohlrabi peeled and shredded
- 1/2 medium carrot peeled and shredded
- 1 cup shredded red cabbage (~1 generous handful)
For the Dressing
- 1/4 cup tahini
- 2 Tbsp olive oil extra virgin
- 2 Tbsp lemon juice
- 1 tsp dijon mustard
- 1 Tbsp wholegrain mustard
- 1 clove garlic minced
- 1/4 tsp black pepper
- 1/8 tsp salt
- 3-4 Tbsp boiled water, still warm (depending on how thick you want it - start with 3T and add more if desired)
- For the slaw: just mix it all together, and you're done!
- For the dressing: shake everything together vigorously in a jar until combined, taste, and add more seasoning if you like.