This typically lesser-known root veggie isn’t solely scrumptious however filled with vitamins that assist our greatest well being. This will simply be why celeriac has such a deeply rooted (no pun supposed) historical past as each a meals staple and medicinal plant. Study all about what precisely celeriac is, the way it can profit our well being, and methods you can begin experimenting with it within the kitchen, right here!
“Celeriac, also referred to as celery root, is carefully associated to celery however isn’t the basis of the celery wherein you’re in all probability acquainted,” explains Bianca Tamburello, RDN at FRESH Communications. Celeriac is a separate species of root vegetable that can be a relative of parsnips, carrots, and parsley. “It may be known as celery root, knob celery, or turnip-rooted celery as effectively,” she shares.
Celeriac is additionally identified by its scientific title, Apium graveolens L. var. rapaceum, and has a signature bulbous look about it, harking back to an irregularly-shaped turnip. This gentle beige, softball-sized root is roofed in little rootlets, giving it a bumpy texture. Inside you’ll discover a white inside that appears identical to a potato. And whereas there are leafy, celery-like stalks springing from it above floor, these are usually not the celery you’re used to dipping in hummus or turning into juice. Most individuals discard these stalks, however they’re really good for home made veggie inventory.
The bulb itself could be loved both uncooked, providing a brilliant satisfying crunchy texture, or cooked to deliver out its delicate nutty sweetness, much like different root veggies. Its style is similar to that of celery leaves, parsley, and turnips, however with an injection of earthiness. Like many different root veggies, the harvest season for celeriac is usually September via April, although you possibly can typically discover it in lots of grocery shops year-round. “Search for celeriac close to the opposite root veggies within the produce aisle,” says Tamburello.
When it comes to historical past, whereas this grapefruit-sized root was first cultivated in Europe, celeriac has been used for 1000’s of years throughout the globe. In truth, it was utilized in Roman, Egyptian, and Greek cultures for each medicinal and non secular functions. Within the historic Indian wellness observe of Ayurvedic medication, it’s typically used as a detoxifier and diuretic to assist decrease blood stress, as it’s in conventional Chinese language medication for comparable functions.
6 spectacular well being advantages of celeriac
However what does the proof really inform us concerning the well being advantages related to celeriac? Due to its spectacular vitamin profile, there are fairly a number of – listed below are the highlights:
1. Celeriac helps immune well being
On this root veggie, you’ll discover notable quantities of immune-boosting nutritional vitamins C and E, in addition to an entire host of plant compounds together with phthalides, terpenes, polyphenols, and pigments chlorophyll and carotenoids. All of those micronutrients qualify as antioxidants, which assist to scale back irritation all through the physique and goal free radicals. Free radicals are unstable molecules which might be the culprits for minor inconveniences like wrinkles all the way in which to persistent ailments like most cancers and neurodegenerative issues.
2. Celeriac boosts coronary heart well being
The vitamin C present in celeriac isn’t solely helpful for our immune system, however it additionally encourages optimum coronary heart well being, alongside the potassium, fiber, and vitamin Okay this root incorporates. Vitamin C, also referred to as ascorbic acid, has been linked with decreased danger for hypertension, or hypertension—a key part to coronary heart illness. In the meantime, vitamin Okay performs an important position in blood clotting, one other essential factor of coronary heart well being. The soluble fiber on this veggie additionally binds to ldl cholesterol within the small gut, serving to to rid the physique of it as a substitute of permitting it to be absorbed and probably contributing to plaque build-up in our arteries. And eventually, potassium is an electrolyte that helps coronary heart rhythm in addition to retains blood stress ranges in examine.
3. Celeriac champions intestine well being
The fiber present in celeriac advantages intestine well being, too. The combo of soluble and insoluble fiber it affords treats and prevents each constipation and diarrhea whereas additionally serving to to keep away from the bloating and cramping related to low fiber consumption (a quite common downside within the U.S.). Plus, the soluble fiber it incorporates acts as a prebiotic, or meals for our wholesome micro organism discovered within the intestine microbiome, serving to it to thrive. The intestine microbiome helps wholesome digestion, in addition to general wellness all through the physique, so this profit is to not be taken frivolously.
4. Celeriac helps keep robust bones
Due to the calcium, phosphorus, and manganese in celeriac, this unusual root vegetable additionally aids in bone well being! All three of those minerals play an integral half within the formation and upkeep of bone well being and density. These advantages assist to forestall bone ailments like osteoporosis and osteopenia.
5. Celeriac aids in metabolic well being
Celeriac could be a helpful addition for these with metabolic issues or who need to stop them as effectively. That is partly as a result of fiber it incorporates, as one of these carbohydrate slows digestion, serving to to boring the blood-sugar response. So, after having fun with this veggie, you’ll expertise much less intense spikes and crashes in blood sugars—and likewise power ranges. Nonetheless, this profit could also be most important for these with metabolic issues like kind 2 diabetes because it makes their blood sugar administration loads simpler. Additionally, in contrast to lots of celeriac’s different root veggie family, it’s comparatively low in whole carbohydrates, doubling its blood sugar administration advantages.
6. Celeriac is wealthy in B nutritional vitamins
Lastly, our beloved celeriac additionally affords an entire host of B nutritional vitamins, particularly vitamin B6. “Celeriac’s B nutritional vitamins assist common physique capabilities and the immune system, mind, and nervous system,” says Tamburello. Vitamin B6, also referred to as pyridoxine, affords all of those advantages in addition to serving to to deal with and forestall anemia.
Whereas all this details about celeriac sounds alluring, how precisely do you have to go about utilizing it within the kitchen?
When selecting celeriac on the market, go for a medium-sized bulb (someplace between three and 4 inches throughout) over an particularly giant one, as they’re normally the most effective tasting. It’s additionally a good suggestion to keep away from choices which might be overly discolored, cracked, or hole. You may take a look at for hollowness by giving it a bit of knock and the bulb ought to really feel agency and heavy.
Upon getting it dwelling, celeriac is greatest saved within the veggie drawer of your fridge the place it ought to keep recent for the better a part of a month, if not two. Alternatively, you possibly can additionally retailer it in a cool dry place, much like potatoes however your shelf life may very well be a number of weeks shorter, relying on humidity ranges.
To arrange this bulbous root veggie, be sure that to present it scrub with cool water to take away any lingering filth. Then, use both a paring knife or vegetable peeler to take away the powerful outer pores and skin. Now you’re prepared to cut or slice the flesh for an entire host of recipes! You’ll want to prep it proper earlier than you intend to make use of it or it can discolor—except you soak it in a water tub with a number of drops of both lemon or vinegar.
From right here, if you’re choosing uncooked preparations, celeriac provides an fascinating taste to salads or slaws; nonetheless, you should definitely thinly slice it or grate it for simple consuming, as it’s critically crunchy although “not stringy like celery,” says Tamburello. In any other case, the cooked choices for this veggie are practically infinite, pairing completely in soups, stews, savory pies, sauces, casseroles, and even riffs off of latkes.
“Much like different root greens, celeriac is commonly roasted, boiled, and pureed into soups, or boiled and mashed like potatoes,” Tamburello additionally affords. You may even spiralize them for a low-carb pasta different. Nonetheless, possibly probably the most well-known dish that includes celeriac is the French celeri remoulade, a vibrant salad that includes recent celeriac in a tangy mayonnaise-based dressing.
There are such a lot of causes to like celeriac, from its style to its spectacular well being advantages. Experimenting within the kitchen is at all times a worthy trigger in our e book, so give celeriac a do this fall harvest season!