Crispy, crunchy celery has a number of health benefits and only 10 calories per stalk.
Antioxidants protect cells, blood vessels, and organs from oxidative damage. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. Celery is also a source of phytonutrients, which have been shown to reduce inflammation in the digestive tract, cells, blood vessels, and organs.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery offers special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies.
Celery is mostly water (95%) and has generous amounts of soluble and insoluble fiber. One cup of celery sticks has 5 grams of dietary fiber.
Vitamins A, K, and C, plus minerals like potassium and folate are in celery and it is low in sodium. Celery is low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods.
How to Buy
Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.
How to Store
Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
- Wrap the celery tightly in aluminum foil. Celery often goes bad fast because it releases ethylene, a ripening hormone.
- Re-wrap your celery after each use. After using celery for a meal, be sure to re-wrap it in aluminum foil.
- Store the celery in your refrigerator.
How to Cook
Chop celery just before cooking or serving to maintain nutrients.
Celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.
From Bon Appétite
- 1 medium celery root
- 10 celery stalks, thinly sliced
- 1/2 cup celery leaves
- 1 shallot, thinly sliced into rings
- 1 tbsp lemon zest
- 1 tbsp prepared horseradish
- 1/2 cup olive oil
- 3 tbsp fresh lemon juice
- 1 cup flat-leaf parsley, packed
- fresh ground black pepper
Peel and halve celery root, then use a mandolin to thinly slice one half. Cut the other half into matchsticks. Combine celery root with celery stalks, shallot, lemon zest, and horseradish.
Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes. Meanwhile, whisk oil and lemon juice. Season with salt and pepper.
Drizzle over vegetables, then top with celery leaves and parley, tossing to combine.
Ants on a Log
- Celery sticks
- Nut or seed butter
- Raisins or dried currants
Fill the hollow side of the celery with nut or seed butter and sprinkle with raisins.