August 31, 2011

Kohl Slaw

It’s officially day two of the kohlrabi fest and today, we’re mixing up something quick and simple: Kohl Slaw.

It’s raw, it’s juicy, it’s full of flavor, and no salt. And this would be a stellar dish to bring to any potluck or BBQ you plan to attend this weekend. You only need two bulbs of kohlrabi, two pears, an orange, and maybe a little spice to feed a whole army. Of eight or ten people.

So get this low-sodium kohl slaw marinating and chow on.


  • 2 kohlrabi bulbs, antenna and bottom rough spot removed
  • 2 pears
  • Juice from 1 orange
  • 1 to 2 tablespoons of apple cider vinegar (to taste)
  • Drizzle of honey
  • Freshly ground black pepper (to taste)
1. Because you cut the bottom of each kohlrabi bulb off, you now have a flat surface on which you can stand it upright. So sturdy! Carefully cut the kohlrabi into thin rounds, slicing the bulb and not your fingers. And then, cut the rounds into thin matchsticks. Place them in a large mixing bowl.
2. Cut the pears into similar sized matchsticks. Slice the pear into quarters–cutting around the pit and stem–and then cut those pieces into thin slices and matchsticks. But you may also have a secret pear cutting machine that does the trick. Either way, add your pears to the bowl with the kohlrabi.
3. Finally, when you are only a few hours from that picnic, add the orange juice, apple cider vinegar, honey, and black pepper to the bowl and mix until everything is combined. The acid from the juice and the vinegar will help soften the kohlrabi and turn all those matchsticks into a show-stopping slaw. Be sure to keep refrigerated until you serve.


waiwa August 31, 2011 at 2:59 pm

SG strikes again. How long did it take you to cut all those matchsticks??

sodium girl September 1, 2011 at 8:29 am

It was pretty quick. But I’m a ninja with a knife (not really).

Annie Hogsett August 31, 2011 at 6:30 pm

Yay! I’ve figured out how to comment. Duh. I have questions, thoughts, lots to add. So excited to find this community. But first Kohlrabi. A food with an antenna. Well, that’s new.

sodium girl September 1, 2011 at 8:28 am

It worked! Hooray, Annie. And yes, antenna. More like fronds. But I like thinking of them as aliens. Enjoy!

AnnieOH September 2, 2011 at 7:51 am

I’m a beginner. A month or so ago my doctor told me to cut sodium to 2000 mgs. a day. (Not sooo bad, it turns out. Not complaining. Anymore. Much.) After most of a month of “are you kidding me?” I’m on the trail. The BH&G article dropped at just the perfect moment and I’m so excited about this blog. I’ve been both delighted and dismayed by what I can and can’t eat. Many favorites are perfectly fine. I roasted beets for the first time ever. I can make my famous cucumber/onion crunchy/pickle-y dish without soaking them in salt. (No prob.) I’ve had at least one positive restaurant experience.

Soy sauce? So sad. Salt? Alas. But I can deal.

Two questions: 1) Have you found that with the many, many recipes that can be prepared exactly as written, right down to the 1/2 tsp of salt, you simply say to family and friends, “You add the salt to yours?” How does that work for something like oatmeal?

And 2) I’d like to do the early part of each day, i.e. breakfast and lunch, low carb, too. Are there great low sodium/low carb dishes that I could stockpile or prepare easily? I’m going through the blog recipes as fast I can, but there are bunches. Good thing!

Thanks so much. I’ll comment shorter next time!

P.S. It was something about my website address that kept me from posting before. For your IT Tweet friends. Thanks for asking on my behalf.

sodium girl September 12, 2011 at 1:10 pm

HI again!

1) Generally I think when you use fresh ingredients, they taste so good on their own (after a bit of time, your taste buds will actually start tasting food again!) that I don’t think they need much else. But, especially when you are just beginning, just removing the salt from a recipe tastes exactly like that: it’s missing something. So always try to replace it with something exciting, like some pepper, chili flakes, a dash of vinegar, honey, or when it comes to oatmeal fruit, nuts, even curry powder! Play with spice and texture and trust me, you won’t miss a thing.

2) For breakfast I like to eat soy or coconut yogurt (very low in sodium) and rice crackers topped with jam, salt-free nut butter, or even hummus I made the day before!

Leave a Comment

Previous post:

Next post: