Are you looking for a low-calorie yet nutritious vegetable to add to your diet? Look no further than celeriac! This root vegetable, weighing just 1 lb, packs a lot of punch with only 191 calories. Not only is it low in calories, but it's also high in fiber and packed with essential vitamins and minerals.

Celeriac, also known as celery root, has a unique flavor that can be described as a combination of celery and parsley. It's a popular ingredient in many European dishes, and is becoming more popular in North America due to its numerous health benefits and versatility in cooking.

In this article, we'll explore what celeriac is, its nutritional profile, health benefits, how to prepare and cook celeriac, and even provide some delicious recipes to try at home.

What is celeriac?

Celeriac is a root vegetable that is closely related to celery. It is grown for its bulbous root, which is the part of the plant that is eaten. The outer skin of celeriac is rough and often covered in knobby protrusions, but the flesh inside is creamy white and can be eaten raw or cooked. Celeriac has a mild, nutty flavor and can add a unique taste and texture to a wide range of dishes.

Celeriac calories and macronutrients

As mentioned earlier, 1 lb of celeriac contains just 191 calories. It is also low in fat and protein, but high in fiber. In one cup (156g) of raw celeriac, there are approximately 66 calories, 2 grams of protein, 0.3 grams of fat, and 3.1 grams of fiber. It also contains a variety of vitamins and minerals.

Celeriac vitamins and minerals

Celeriac is a rich source of vitamins and minerals, including vitamin C, potassium, and phosphorus. In one cup (156g) of raw celeriac, there are approximately 22% of the daily recommended value of vitamin C, 9% of potassium, and 6% of phosphorus. It also contains small amounts of other essential nutrients like calcium, iron, and vitamin B6.

Celeriac health benefits

There are numerous health benefits associated with consuming celeriac. Its high fiber content can aid in digestion and promote feelings of satiety, while its vitamin C content can boost immune function and promote skin health. Potassium in celeriac can help regulate blood pressure, while phosphorus is important for bone health. Additionally, celeriac has anti-inflammatory properties and may help reduce the risk of certain chronic diseases.

How to cook and enjoy celeriac

Celeriac can be enjoyed in a variety of ways. It can be eaten raw, grated into salads or slaws, or roasted or mashed like potatoes. It can also be used as a base for soups and stews. When preparing celeriac, first peel off the tough outer skin using a vegetable peeler, then cut into desired pieces. It's important to note that celeriac discolors quickly, so it's best to use it as soon as possible after cutting.

Celeriac recipes for a healthy diet

Here are a few healthy recipes to try incorporating celeriac into your diet: - Celeriac and Apple Slaw: Mix grated celeriac and apple with a dressing made of olive oil, apple cider vinegar, and Dijon mustard. - Roasted Celeriac and Carrots: Cut celeriac and carrots into wedges, toss with olive oil and herbs, and roast in the oven until tender and golden brown.

Celeriac vs. celery

While celeriac is related to celery, they are two different vegetables. Celery is typically eaten raw and is a popular snack food, while celeriac is usually cooked and used as an ingredient in meals. Additionally, celeriac has a stronger, more distinct flavor than celery and is higher in calories and nutrients.

Celeriac storage and shelf life

Celeriac should be stored in a cool, dry place away from direct sunlight. It can last up to 2-3 weeks when stored properly. If cut, celeriac should be stored in an airtight container in the refrigerator and used within a few days.

How to select and prepare celeriac

When selecting celeriac, look for firm bulbs that feel heavy for their size. Avoid any that feel soft or have areas of discoloration. To prepare celeriac, first cut off the top and bottom of the bulb. Then use a vegetable peeler to remove the rough outer skin. The remaining flesh can be chopped or sliced as desired.

Celeriac nutritional value comparison

Here is a comparison of the nutritional value of 1 cup (156g) of raw celeriac to other root vegetables: - Celeriac: 66 calories, 2g protein, 3.1g fiber, 22% DV vitamin C, 9% DV potassium, 6% DV phosphorus - Potato: 116 calories, 2.5g protein, 2.4g fiber, 30% DV vitamin C, 8% DV potassium, 6% DV phosphorus