Kohlrabi-Apple Salad with Cress and Pumpkin Seed Oil

This kohlrabi and apple salad with cress, pumpkin seed and linseed oil tastes wonderfully fresh and is very easy to prepare.

Portion size: We have determined the portion size as a main course for 2 people. If the salad is only intended as a side dish, it is sufficient for 4 people.

Nutrient profile: According to GDA guidelines, one portion covers far more than the average daily requirement of vitamin C. The essential alpha-linolenic acid (ALA, omega-3 fatty acid ) and vitamin K are also covered by over 100%. The ratio of omega-6 to omega-3 fatty acids is 2:1, well within the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.

Kohlrabi: Kohlrabi is one of the many cultivated forms of cabbage. There are basically two forms, which can be distinguished by color and growing time. These are the green-white and the blue-violet kohlrabi. The flesh of both varieties is greenish in color. There are no noticeable differences in taste.

Apples: The raw apple ( Malus domestica) is rich in health-promoting secondary plant substances, which are found not only in the flesh but also in the core and in up to five times higher concentrations in the peel. It consists of 85% water and has only about 60 kcal. Among other vitamins, it contains vitamin C, although the content depends greatly on the type of apple. More about apples can be found under: The daily apple.

Garden cress: In the kitchen, the main plant used is the cress seedlings, which can be harvested about a week after sowing.
Because garden cress contains a lot of vitamin C, iron, calcium, folic acid and vitamin B, it is a good food supplement, especially in winter.

Pumpkin seeds: The green, flat-oval pumpkin seeds are the seeds of the pumpkin and are available raw or roasted. They are rich in unsaturated fatty acids, vitamins and minerals, but contain a very poor ratio of omega-6 (LA) to omega-3 fatty acids (ALA) at 176:1.

Linseed oil: Fresh cold-pressed linseed oil has a slightly distinctive taste and a golden yellow color. It tastes slightly nutty and hay-like. With an LA:ALA ratio of 1:4, linseed oil has a very balanced composition, which helps to stay below the desired maximum value of 5:1. We recommend using healthy oils as a general rule.

Kohlrabi: When buying, make sure that the fresh bulb has no cracks. Kohlrabi can be stored in the vegetable compartment of the refrigerator for around a week.

Sow garden cress yourself: Garden cress can be grown all year round. The seeds required for this can usually be purchased in garden centers and larger supermarkets. Then simply sow the cress seeds in soil or even just on damp cotton wool and place them on the windowsill. It likes it warm and needs a lot of water.

Pumpkin seeds: Pumpkin seeds relieve the complications of an irritable bladder and can help with problems with urination caused by benign prostatic hyperplasia.

If you don't have any cress on hand, you can simply leave it out.

For a nice roasted aroma, you can also roast the pumpkin seeds beforehand.

Since the amount of sauce is very generous, you can also reduce its proportion a little and thus reduce the fat content.