THERE’S one vegetable with a truly unique taste and crunchy texture that I can’t get enough of.
Can you guess what it is? It’s the humble celery! It’s one of those vegetables that is nice to have on hand because it is so versatile to be used fresh or cooked in Asian or Western dishes. So it’s no wonder that it’s a must-have on my weekly grocery list when I shop for food.
Apparently, I’m not the only one who loves celery. Food historians have documented that celery was used for medicinal purposes in ancient civilisations in China, Rome and Egypt. It was apparently used for treating arthritis and indigestion.
LOW CALORIES
This regal-looking vegetable that stands tall in the vegetable aisle of your grocery store is surprisingly very low in calories. According to the United States Department of Agriculture (USDA) Food Composition Database, 100 grammes serving of raw celery has only 17 calories, and provides a large percentage of our daily Vitamin K requirement. Vitamin K is important for us as it plays a role in blood clotting, regulating calcium levels in our blood and in the metabolism of our bones. Apart from that, celery also provides us with an impressive amount of potassium, folate, Vitamins A and C to support our overall good health for the young and the old in the family.
The natural plant compounds in celery include phenolic acids, flavones and flavonols – which have antioxidant and anti-inflammatory properties. Celery contains a good amount of cellulose, which is a type of indigestible fibre that is essential for the functioning of our large intestines. A diet that is high in indigestible fibre bulks up and softens our stool to help prevent constipation.
I notice many people who don’t get enough fibre in their diet end up being overly dependent on laxatives. You can stop this bad habit when you add more indigestible fibre to your diet. Besides this, celery provides lutein and zeaxanthin, which have antioxidant benefits to prevent age-related macular degeneration in our eyes.
LEAVES AND SEEDS
Most of us commonly use the stalk of the celery when we cook, but don’t be so quick to discard the rest of it. If you love to cook, you’d be intrigued to note that culinary experts rave about the celery leaves, as they are much stronger and more robust in flavour than the stalk.
Hence, they can be used in your cooking as you would with parsley or cilantro.
You may also notice celery seeds in the dry spice section of your grocery store. That’s how the seeds are usually sold, as a dry spice. Celery seeds are commonly used in recipes for pickles or as a marinade ingredient.
When buying celery, do make sure that its stalks are firm to touch and crisp. Celery wilts very easily in our hot weather, so store it in the refrigerator as soon as you purchase it.
Keep in mind that when you buy any fruit and vegetables, the Vitamin C, Vitamin B6 and carotenoids are nutrients that are susceptible to heat. Hence, keeping them refrigerated helps to slow down the nutrient loss. Celery is one of those vegetables that can last well – up to a week in the refrigerator. Store it in a plastic bag or put them into an airtight container.
Here are some ways to add celery into your daily diet:
l Add chopped celery into your tuna or chicken salad that can double up as a sandwich filling as well (see my recipe idea below).
l Cut celery into long strips to eat with your favourite dip.
l Celery is a delicious ingredient in both Asian broths and Western style cream soups. Do look up simple recipes you can try.
l I like putting cottage cheese on the celery stalks, with a sprinkle of crush black pepper and munching on them when I need a light snack in between meals.
l The next time you make an assortment vegetable stir-fry, do add sliced celery to jazz up the flavour.
l Celery has a high water content, so it is perfect to add to your favourite juice recipes to give it a refreshing taste.
* Indra Balaratnam is a consultant dietitian who believes in simple, practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com