Celeriac, also known as celery root, is a unique and versatile vegetable that’s often overlooked in favor of its leafy counterpart. However, this knobby root packs a nutritional punch and offers numerous health benefits, making it a fantastic addition to any diet.
From its detoxifying properties to its culinary versatility, here’s what you need to know about celeriac.
Health benefits of celeriac
1. Rich in nutrients
Celeriac is an excellent source of vitamin C, vitamin K, phosphorus, and potassium. It also contains dietary fiber, which supports overall health and well-being.
2. Supports detoxification
Celeriac acts as a natural diuretic, helping to flush toxins from the body. Its high water content aids kidney function and promotes healthy urine flow.
3. Aids in weight management
Low in calories and high in fiber, celeriac is a great option for those looking to manage or lose weight. Its fiber content keeps you feeling full longer, reducing overall calorie intake.
4. Boosts digestive health
The fiber in celeriac not only supports weight management but also promotes healthy digestion by preventing constipation and maintaining a balanced gut microbiome.
5. Supports heart health
Celeriac is rich in potassium, which helps regulate blood pressure by counteracting the effects of sodium. Additionally, its fiber content can help lower cholesterol levels, reducing the risk of cardiovascular disease.
6. Enhances bone health
The vitamin K and phosphorus in celeriac contribute to maintaining strong and healthy bones, reducing the risk of fractures and osteoporosis.
7. Boosts immune system
With its high vitamin C content, celeriac supports a healthy immune system by promoting the production of white blood cells and protecting against infections.
8. Low glycemic index
Celeriac has a low glycemic index, making it a suitable choice for individuals managing blood sugar levels or living with diabetes.
9. Rich in antioxidants
Celeriac contains antioxidants that help combat oxidative stress, reduce inflammation, and protect the body from chronic diseases.
10. Improves skin health
The combination of vitamin C and antioxidants in celeriac helps promote collagen production and protects the skin from damage caused by environmental factors.
How to use celeriac in your diet
1. Mashed celeriac
Swap out traditional mashed potatoes for mashed celeriac. Simply boil the root, mash it with some butter or olive oil, and season with salt and pepper for a creamy, low-carb side dish.
2. Celeriac soup
Blend cooked celeriac with onions, garlic, and vegetable stock for a smooth and velvety soup. Add a splash of cream or coconut milk for extra richness.
3. Roasted celeriac
Cut celeriac into cubes, toss with olive oil, and roast in the oven until golden and tender. This makes for a delicious and healthy alternative to roasted potatoes.
4. Celeriac fries
Slice celeriac into thin strips, season with your favorite spices, and bake or air-fry for a crispy and nutritious snack.
5. Raw in salads
Shred raw celeriac and mix it with a light vinaigrette for a refreshing and crunchy salad. Pair it with apples or carrots for added sweetness.
6. Celeriac purée
Blend cooked celeriac with garlic, cream, and a pinch of nutmeg for a luxurious purée that pairs perfectly with roasted meats or fish.
7. Pickled celeriac
Thinly slice celeriac and pickle it with vinegar, sugar, and spices for a tangy addition to sandwiches or charcuterie boards.
8. Celeriac gratin
Layer thinly sliced celeriac with cream, cheese, and herbs, then bake until bubbly and golden for a comforting dish.
9. Juiced or smoothies
Add celeriac to your favorite juice or smoothie recipes for a nutrient boost and a subtle, earthy flavor.
10. As a pasta substitute
Slice celeriac into thin strips or use a spiralizer to create low-carb “pasta” noodles. Toss them with your favorite sauce for a healthy twist on classic pasta dishes.
Celeriac is a nutritional powerhouse that’s both delicious and versatile. Whether you’re looking for a healthy snack, a detox ally, or a unique ingredient to elevate your meals, celeriac has something to offer.
Incorporate this underrated vegetable into your diet and enjoy its numerous health benefits and culinary possibilities!