What is Celery Root (Celeriac)?
Celery root, or celeriac, is a surprisingly versatile and nutritious root vegetable that is often overlooked due to its rough, unassuming exterior. Contrary to what its name might suggest, celeriac is not the root of the standard stalk celery you find in the grocery store. Instead, it is a different cultivar of the same plant species, specifically grown for its edible, bulbous root. Native to the Mediterranean region, celeriac is a popular winter vegetable in many parts of Europe and can be enjoyed both raw and cooked. Once peeled, its crisp, white flesh reveals a subtle, nutty, and slightly sweet flavor with a hint of celery.
Health Benefits of Celery Root
Celeriac is packed with important vitamins, minerals, and antioxidants that contribute to a number of impressive health benefits.
- Rich in Antioxidants and Anti-inflammatory Properties: Celeriac is a good source of antioxidants, including vitamin C and flavonoids like apigenin and kaempferol. These compounds combat harmful free radicals, reduce oxidative stress, and possess anti-inflammatory effects that may protect against various chronic conditions.
- Supports Heart Health: The vegetable is high in potassium, which helps regulate blood pressure by counteracting the negative effects of excess sodium. It also contains vitamin K, which helps prevent calcium buildup in blood vessels, reducing the risk of heart disease.
- Promotes Bone Strength: Celeriac is an excellent source of vitamin K and phosphorus, two nutrients vital for maintaining strong bones. Vitamin K promotes calcium absorption and reduces bone loss, while phosphorus is essential for bone mineralization.
- Aids Digestion: As a high-fiber food, celeriac supports healthy digestion and bowel movements. The fiber also acts as a prebiotic, nourishing the beneficial bacteria in your gut and promoting a balanced gut microbiome.
- Supports Weight Management: With its low-calorie and low-carb content, and high fiber volume, celeriac is a great option for those looking to manage their weight. It adds bulk and nutrients to meals without the high calorie and carb count of some other starchy root vegetables.
Culinary Uses for Celery Root
Despite its challenging appearance, celeriac is remarkably versatile in the kitchen. Here are just a few of the many ways it can be prepared:
Raw Applications:
- Celeriac Remoulade: A classic French dish featuring finely grated celeriac mixed with a creamy, tangy Dijon mustard and mayonnaise dressing.
- Slaws and Salads: Grate raw celeriac into salads or slaws for a crunchy texture and fresh, nutty flavor. It pairs particularly well with apples and walnuts.
Cooked Applications:
- Mashed: Boiled and mashed celeriac is a popular low-carb alternative to mashed potatoes. It can be made with butter, cream, and seasoning for a rich, flavorful side dish.
- Soups and Stews: Its subtle flavor makes celeriac an excellent addition to soups, stews, and purees. It can be blended for a creamy soup base or chopped and simmered for added depth of flavor.
- Roasted: Cubes or wedges of celeriac can be roasted with olive oil and herbs for a tender, sweet side dish.
- Fries: Cut celeriac into strips, toss with olive oil and spices, and bake until golden and crisp for a healthy alternative to French fries.
Celery Root vs. Potato: A Nutritional Comparison
For those seeking a healthier, lower-carb option, celeriac offers a compelling alternative to the ubiquitous potato. The following table highlights the key nutritional differences per 100g serving:
| Nutrient (per 100g) | Celery Root (Celeriac) | Potato | Notes |
|---|---|---|---|
| Calories | ~42 kcal | ~77 kcal | Celeriac has significantly fewer calories. |
| Carbohydrates | ~9.2g (raw) | ~17.5g (raw) | Celeriac is a much lower-carb option. |
| Dietary Fiber | ~1.8g (raw) | ~2.2g (raw) | Comparable fiber content, important for digestion. |
| Vitamin K | ~51% of DV (raw) | ~2% of DV (raw) | Celeriac is exceptionally high in Vitamin K. |
| Potassium | ~9% of DV (raw) | ~12% of DV (raw) | Both are good sources of potassium. |
How to Select and Store Celery Root
Choosing the right celeriac can make all the difference in your dish. Look for bulbs that feel heavy for their size and have a firm, solid feel. Avoid those with soft spots or significant blemishes. To store, keep the celeriac in the crisper drawer of your refrigerator, where it will stay fresh for up to two weeks.
Conclusion
While its appearance may be intimidating, the answer to "Is celery root good for anything?" is a resounding yes. This versatile vegetable, also known as celeriac, is a nutritional powerhouse, offering significant health benefits for your heart, bones, and digestive system. Its low-calorie and low-carb profile makes it a smart choice for those managing their weight or looking for a healthy substitute for potatoes. From creamy mashes and hearty soups to crunchy remoulades, the culinary possibilities are extensive. Embrace this humble, knobby root, and you'll discover a flavorful and healthy addition to your culinary repertoire.
Visit the BBC Food website for a list of inspiring celeriac recipes.
