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Kohlrabi Pan with Ham
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Kohlrabi Pan with Ham

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Kohlrabi Ham Pan
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
45 min
Number of portions
2
Cena (Walmart)
$2.36
Cost of one portion
$1.18
Number of ingredients needed for preparation
10
Total calories
991
Calories per 1 portion
495 kcal
Amount of protein per portion
16g
Amount of fat per portion
44g
Amount of carbohydrates per portion
7g
Amount of fiber per portion
3g
Glycemic Index (GI)
IG 20
Glycemic Load (GL)
GL 0.9
Prices calculated for Walmart
$1.18 / serving
$2.36 (Number of portions: 2)
Kohlrabi Pan with Ham
Specialist Verified
Kcal
495 kcal
Protein 24%
16.3 g
Fat 65%
44.5 g
Carbohydrates 11%
7.5 g
fiber: 3.2 g IG: 20

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Ingredients

Ingredients

Calculate for portions:
Kohlrabi

Kohlrabi

#Kohlrabi #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Piece (0.5 Piece (0.5 g)) • 0 kcal • $0.15
Cabbage Mustard
B: 0g
T: 0g
W: 0.1g
0 kcal
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable #Vegan #Vegetarian #Gluten-free
25 Gram (25 Gram) • 3 kcal • $0.05
Celery Sulphites Mustard Yeast
B: 0.5g
T: 0g
W: 0.3g
3 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
100 Gram (100 Gram) • 20 kcal • $0.28
Tomato Salicylates Histamine
B: 0.9g
T: 0.2g
W: 3.6g
20 kcal
Crème Fraîche

Crème Fraîche

#Cream
100 Gram (100 Gram) • 290 kcal • $0.42
Milk
B: 2.5g
T: 30g
W: 2.4g
290 kcal
Cooked Pork Ham

Cooked Pork Ham

#Pork #Ham
75 Gram (75 Gram) • 176 kcal • $0.21
Pork Sodium nitrite
B: 12.3g
T: 13.8g
W: 0.8g
176 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 5 kcal • $0.07
Olive
B: 0g
T: 0.5g
W: 0g
5 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet #Vegan #Vegetarian #Gluten-free
0.5 Teaspoon (0.5 Teaspoon (0.5 g)) • 0 kcal • $0.01
Paprika
B: 0g
T: 0g
W: 0.1g
0 kcal
Hot Paprika (Ground)

Hot Paprika (Ground)

#Paprika
0.5 Teaspoon (0.5 Teaspoon (0.5 g)) • 0 kcal • $0.01
Paprika Chili peppers Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.1g
0 kcal
White Salt

White Salt

#White Salt
0.5 Pinch (0.5 Pinch (0.5 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
0.5 Pinch (0.5 Pinch (0.5 g)) • 1 kcal
Black Pepper
B: 0.1g
T: 0g
W: 0.3g
1 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Kohlrabi Pan with Ham

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,07 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,07 €
100 kcal 0,22 €
20 g protein 1,31 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,07 € 1,07 € 2,14 € 4,28 €
Lidl +2%
1,09 € 1,09 € 2,18 € 4,36 €
Tesco +10%
1,18 € 1,18 € 2,36 € 4,72 €
Carrefour +14%
1,22 € 1,22 € 2,44 € 4,88 €
SPAR +17%
1,25 € 1,25 € 2,50 € 5,00 €

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Peel the kohlrabi and cut into sticks.


Heat some oil/ghee/butter in the pan and fry the kohlrabi sticks in it.


Deglaze with the vegetable stock.


Stir in the paprika powder and tomato paste.

Recipe preparation steps

1
Peel the kohlrabi and cut it into sticks. Cut the cooked ham into strips, and wash and halve the cherry tomatoes.
2
Heat the olive oil in a pan and sauté the kohlrabi sticks for a few minutes.
3
Deglaze the kohlrabi with the vegetable broth, stir in the sweet and hot ground paprika, and simmer briefly until tender-crisp.
4
Add the ham strips and halved cherry tomatoes to the pan, stir in the crème fraîche, and season to taste with salt and black pepper.
Contains allergens 17
Cabbage Mustard Celery Sulphites Yeast Tomato Salicylates Histamine Milk Pork Sodium nitrite Olive Paprika Chili peppers Vitamin C (Ascorbic acid) Iodine Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
495 kcal
Protein 16.3g (13% kcal)
Fat 44.5g (81% kcal)
Carbs 7.5g (6% kcal)
Protein
16.3g
Fat
44.5g
Carbs
7.5g
Fiber
3.2g
Kohlrabi Pan with Ham
Bio-Analysis Recipe

Kohlrabi Pan with Ham

495 kcal B: 16.3g T: 44.5g W: 7.5g 3.2g fib.
Glycemic Load
IG 20 ŁG 1
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 95 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (0.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 8 µU/mL 10 µU/mL 10 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 0.9) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
0.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
20
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (16.3 g), fat (44.5 g), and dietary fiber (3.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 4.3 g
Simple sugars: 6 g Slowing fiber: 3.2 g
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