If you're looking for a healthy and delicious vegetable, celeriac might just fit the bill. One pound of celeriac (with salt, drained, cooked, and boiled) contains just 122 calories, making it a great low-calorie option. But celeriac is more than just a diet-friendly veggie. It's packed with fiber, vitamins, and minerals, making it a nutritious addition to any diet.
In addition to its low-calorie content, celeriac is a great source of vitamins C and K, potassium, phosphorus, and fiber, making it a well-rounded addition to any meal. It's also low in carbs and fat, making it a great choice for those following a low-carb or low-fat diet.
In this article, we'll explore the nutritional benefits of celeriac, how to cook it, and some delicious recipes to try. We'll also take a look at how celeriac is used in different cuisines around the world and how it compares to celery.
What is Celeriac?
Celeriac is a member of the celery family and is grown for its bulbous root, which is about the same size as a potato. The outside of the root is usually bumpy and gnarled, while the inside is creamy-white and has a slightly sweet, nutty flavor. Celeriac is used in a wide variety of cuisines and can be cooked in a variety of ways. Although it's not as well-known as some other vegetables, celeriac is packed with nutrients and is a great addition to any diet.
Nutritional Facts of Celeriac
One cup of sliced celeriac (about 120 grams) contains just 42 calories but packs in 3.1 grams of fiber, 8.4 milligrams of vitamin C, and 115 micrograms of vitamin K. It also contains potassium, phosphorus, and small amounts of other vitamins and minerals. Celeriac is also low in carbs and fat, making it a great option for those watching their macros. Its high fiber content can help regulate digestion and keep you feeling full for longer.
Health Benefits of Celeriac
Thanks to its high fiber content, celeriac can help regulate digestion and prevent constipation. It's also a great source of vitamins and minerals, which can help boost your immune system and improve your overall health. Celeriac also contains antioxidants and anti-inflammatory compounds, which can help reduce inflammation and improve cardiovascular health. Some studies have even suggested that celeriac may help reduce the risk of certain types of cancer.
How to Cook Celeriac
Before cooking celeriac, you'll need to peel it and remove any rough patches. From there, you can cut it into cubes, slices, or any other shape you prefer. Here are a few ways to cook celeriac:
- Boiling: Boil celeriac in salted water for 20-30 minutes, or until it's tender. Drain and serve as a side dish.
- Roasting: Toss cubed celeriac with olive oil, salt, and pepper, then roast in the oven at 400 degrees Fahrenheit for 25-30 minutes, or until it's golden and tender.
- Mashing: Boil celeriac until it's tender, then drain and mash with butter, milk, and salt and pepper to taste.
Celeriac in Different Cuisines
In French cuisine, celeriac is often used in soups and stews, such as the classic dish celeriac remoulade. In Indian cuisine, celeriac is sometimes used in curries or as a substitute for potatoes in samosas. In American cuisine, celeriac is often roasted or mashed and served as a side dish. Because of its versatility and slightly sweet, nutty flavor, celeriac can be used in a wide variety of dishes and pairs well with a number of other flavors.
Celeriac vs Celery: What's the Difference?
While celery is known for its long green stalks, celeriac looks more like a bulbous root vegetable. Celery is also much milder in flavor than celeriac, which has a slightly sweet, nutty taste. Additionally, celery is often eaten raw, while celeriac is more commonly cooked. Despite these differences, both celery and celeriac are packed with nutrients and make great additions to any dish.
Celeriac Recipes to Try
- Celeriac Remoulade: A classic French dish that pairs thinly sliced celeriac with a tangy sauce made from mayonnaise, mustard, and capers.
- Celeriac Soup: A creamy and comforting soup that combines celeriac with leeks, potatoes, and chicken broth.
- Celeriac Fries: A healthier alternative to traditional french fries, celeriac fries are seasoned with garlic and herbs and baked in the oven until crispy.
Storage and Selection of Celeriac
Once you've purchased celeriac, store it in the crisper drawer of your refrigerator for up to 2 weeks. If you've already peeled and diced the celeriac, store it in an airtight container for up to 3 days.
Celeriac as a Low-Calorie Option
One cup of sliced celeriac contains just 42 calories, making it a great option for those following a low-calorie diet. Its high fiber content can also help regulate digestion and keep you feeling full for longer.
Celeriac's Impact on Digestive Health
Fiber is an important nutrient for digestive health, as it helps keep things moving through your digestive system. Celeriac is a great source of fiber, with one cup of sliced celeriac containing 3.1 grams of fiber. This can help regulate digestion and prevent constipation.
Celeriac is a versatile and nutritious vegetable that can be used in a wide variety of dishes.
Frequently Asked Questions about Celeriac
1. What is celeriac?
Celeriac, also known as celery root, is a root vegetable that looks like a slightly larger, gnarlier cousin of celery. It is often used in soups, stews, and as a flavorful addition to mashed potatoes.
2. Is celeriac high in calories?
One pound of cooked, boiled celeriac has 122 calories. While this is not considered high in calories, celeriac is not typically eaten in large quantities on its own. It is usually used as a flavoring agent in dishes.
3. What are the health benefits of celeriac?
Celeriac is a good source of fiber, vitamin C, phosphorus, and potassium. It also contains some B vitamins and antioxidants. Some research suggests that celeriac may have anti-inflammatory properties and may help lower blood pressure.
4. Can celeriac be eaten raw?
Celeriac can be eaten raw, but it is often cooked before using in dishes. Raw celeriac has a crunchy texture and a mild celery-like flavor. It can be grated and used in salads, sliced thin and eaten as a snack, or sliced and served with dips.
5. How should celeriac be stored?
Celeriac should be stored in a cool, dry place, such as a root cellar or a refrigerator. It can last for a few weeks to a couple of months in storage, depending on the temperature and humidity. Before storing, remove any stalks or leaves and wrap the root in paper or a cloth to help keep it dry.