The Benefits of Celeriac and a Healthy Celeriac Recipe from Mediterranean Cuisine

Celeriac, a member of the carrot family that grows underground and whose root and stalks can be eaten fresh or cooked, is a healthy, nutritious vegetable with many uses. In this article, we have compiled information about its nutritional value, health benefits and use in recipes.

Celeriac grows in Mediterranean and Northern European countries. Ancient Egyptians, Greeks and Italians are known to have used it for medicinal and religious purposes. According to historical records, it was first used as food in the 1600s and remains a popular food in many parts of the world today, particularly Europe.

Celeriac Recipe

You can use celeriac sliced or grated in dishes, appetizers and salads. It is a versatile vegetable that can be eaten raw or cooked. Both raw stalks and roots are delicious and very healthy when used in salads.

Celeriac with Olive Oil and Orange (Serves 4)

Ingredients:

• 5 medium celeriac roots
• 2 medium carrots
• 1 large onion
• 1 medium potato
• Freshly squeezed juice of 1/2 lemon
• 6 tablespoons of extra virgin olive oil
• Freshly squeezed juice of 4 medium oranges
• 1 glass of water

Preparation:

1. Peel the celeriac. Cut into large cubes and soak in water with a little lemon juice to prevent discoloration.
2. Peel the potato and cut it into pieces the same size as the celeriac. Cut the carrots into rounds, finely chop the celeriac leaves, and chop the onion for cooking.
3. Lightly sauté the onions until softened (cook them in a little water if you want to reduce calories). Add the carrot slices and continue sautéing.
4. Add the celeriac and potato pieces and stir gently. Add the finely chopped celeriac leaves and stalks at this stage.
5. Mix the freshly squeezed orange juice and water in a separate container. Pour over the vegetables in the pot, cover and bring to a boil. Then cook until the celeriac is tender, checking occasionally to prevent overcooking.
6. Add the orange-water mixture. Once it begins to boil, continue cooking over low heat for about 20-25 minutes. Garnish the orange celeriac dish with parsley or celeriac leaves, drizzle some of the olive oil over it fresh, and share your healthy, delicious meal with your loved ones.

The Benefits of Celeriac

• It has good diuretic properties.
• Because celeriac is rich in vitamin C, it may reduce the risk of high blood pressure.
• Being rich in vitamin K, it may benefit bone health. One study found that people who consumed adequate amounts of foods containing vitamin K had a 22 percent lower risk of fractures due to osteoporosis.
• Celeriac is a way to increase root vegetable intake and reduces the risk of type-2 diabetes. Diabetes, which affects the health of millions worldwide, can be controlled with a healthy diet. A large European study examined the relationship between root vegetables and type 2 diabetes risk. People who ate root vegetables were found to have a % 13 lower risk of developing diabetes than those who consumed small amounts.
• Being low in calories and rich in fiber, it supports weight control and is an important vegetable we recommend including in a healthy diet needed for cancer prevention.

- Related Topic: Can people with diabetes eat fruit? Useful information about fruit and diabetes

What Nutrients Does Celeriac Contain?

• Vitamin C
• Vitamin K
• Vitamin B6
• Potassium
• Phosphorus
• Fiber

What Is the Nutritional Content of Celeriac?

A small bowl of celeriac provides:

• 66 calories
• 2.3 grams of protein
• 0.47 gr fat
• 14.3 gr carbohydrates
• 2.8 gr fiber

Celeriac is a nutrient-dense source. A small bowl provides the following percentages of daily requirements:

• fiber: % 11
• potassium: % 13
• vitamin B6: % 13
• phosphorus: % 18.