Celery is not only low in calories but it is also a good source of vitamin K and can help you to reach your daily intake of folate, potassium and fibre. Unlike some vegetables, it retains most of its nutrients when steamed and has been recognised for its anti-inflammatory properties.
Celery is a difficult vegetable to define - some may say that it’s peppery, and others would describe it as a bit bland, but we can agree that it adds another dimension to a dish which is missed when left out. Cooked celery can have a sweeter and milder flavour than when eaten raw.
Celery is available all year ‘round. The best time to grow celery is in the months of February, March and April.
How to choose?
When choosing celery, be sure to choose firm, tightly packed stalks with medium-thick ribs that are crisp enough to break apart easily. The leaves should resemble a bright green colour.
How to prepare?
Cut off the base and leaves, wash the leaves and stalks under running water and cut the stalks into pieces of your desired length.
• Celery is often used as a garnish as it blends well with other vegetables. It’s a great crunchy addition to salads and stews.
• It’s also a popular appetizer that tastes delicious with low-fat cream cheese and a sprinkle of paprika. The leaves can be used in soup, stuffing and other cooked dishes.
• Celery makes for a tasty salsa when chopped with garlic, tomato and onion.
• Use celery in your next vegetable stir-fry. Heat a little olive oil and sauté chopped celery, carrots, broccoli florets, onions and bell peppers. Serve over brown rice or in a whole wheat pita.
• Boiling: Simmer for five to 10 minutes
• Steaming: approx. five minutes
• Stir-frying: approx. three minutes
How to store?
Remove any discoloured leaves. Celery may be kept in the vegetable storage bin of a refrigerator for seven to 10 days. Be sure to keep it away from cold spots in the fridge as celery freezes easily and will turn limp and soggy.
If celery has wilted, sprinkle it with a little water and place it in the refrigerator for several hours where it will regain its crispness.
Serving size: One Medium Stalk
• Calcium 0.8 g
• Fibre 1 g
• Potassium 104 mg
• Sodium 32 mg
• Fat 0 g
If you’re looking for more information on healthy seasonal ingredients that can be added to your healthy eating plan, be sure to take a look at Flora’s list of seasonal ingredients