Low in calories, high in antioxidants, and super rich in soluble and insoluble fiber, we all wait for a variety of root vegetables that arrive at the onset of winter. Amongst many of them replete with an array of vitamins, minerals, and several other nutrients is celeriac, a root veggie closely related to celery, parsley, and parsnips. Scientifically called 'Apium graveolens var rapaceum', it also goes by a few other names like turnip-rooted celery, knob celery, or celery root. The article deals with health benefits, culinary uses, and delicious recipes that you can make from this rugged root tuber. Rich in antioxidants and nutrients, it offers impressive health benefits, such as improved digestion, managing blood sugar, upkeep of bone and heart, and anticancer effects.
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This knobbly root vegetable is often overlooked at the supermarket, because of it being so alien-looking with no so pleasing appearance. Abrown mass with all the weird little roots sticking out, celeriac though neither appears easy to work with nor enjoyable to taste, but the tuber is pretty special. Raw, celeriac has fantastic crunch and a super nutty that makes it perfect for salads and slaws. Celeriac is worth cooking and you can treat it like any root veggie. Feel free to boil or roast it like potatoes or mash it with other root vegetables. When cooked, the sweetness it has works well and adds up to celeriac being an extraordinarily versatile vegetable. There is no doubt this tuber is worth adding to your winter meal plan.
Top Health Benefits Of Celeriac
Here is what it brings on board when it comes to health incentives:
- It is a plentiful source of Vitamin C which can help support skin and heart health.
- People who are looking to achieve or maintain a healthy body weight can choose celeriac as a low-carb alternative to potato
- Like celery root, celeriac is an excellent source of vitamin K providing 50% of the daily value in every 100g of its root. This vitamin helps to clot blood easily and decrease the risk of bone fractures
- The presence of antioxidants in this vegetable can help to fight free radicals and prevent the body from many mild to chronic diseases
- Increasing dietary fiber can prevent constipation and benefit gut health.
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A Pro Tip
Use a good knife to cut celeriac top parts and then continue around the celeriac slicing off the rest of the skin. Feel free to cut chunks, slices, or strips depending on how you are making it. Be aware that celeriac discolours very quickly so once sliced you will have to immerse the celeriac pieces into a bowl of water with a squeeze of lemon juice. Even a splash of white vinegar will do wonders. Here is a super easy way to cook celeriac and get a dose of incredible flavor and immense nutrition.
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Celeriac Bhaji
Ingredients:
- 500 grams large celeriac cleaned and chopped
- 2 tbsp oil
- Half tsp cumin seeds
- Half tsp fennel seeds
- ½ tsp black mustard seeds
- 1 tsp coriander seeds
- ¼ tsp fenugreek seeds
- Salt and pepper to taste
- 1 medium onion
- Few garlic clove
- 1-inch ginger
- 3 whole green chilies
- ¼ tsp turmeric
- A bunch of cilantro leaves for garnish
- Lemon juice to squeeze
Method:
- Clean, peel, and cut the celeriac
- With a sharp knife, chop off small finer roots at the base of the celeriac
- With a peeler remove to soft brown skin
- Heat oil in a large fry pan
- Add the chunks of celeriac
- Salt well as it will help to draw the moisture out
- Fry celeriac until golden brown for about twenty minutes stirring occasionally until it turns crispy golden brown
- Keep aside
- Add salt and pepper
- Fry onions, garlic, and ginger in another pan
- Add the spices and chillies
- Garnish with cilantro and serve
- Drizzle with fresh lemon juice
Nutrition:
A low-carb potato veggie replacement, this easy-to-make ‘sabzi’ has all the ingredients that provide ample nutrition. Celeriac has ample fiber that augments gut health and aids digestion. The presence of antioxidants helps to fight oxidative stress and keeps the body free of harmful free radicals. The presence of minerals helps to keep the bones in good health and prevents bone loss and bone-related ailments at bay.
Additional Skin Benefits
Celeriac also offers several skin benefits. Here are the top skin benefits of celeriac:
Hydrates the Skin
Due to its high water content, celeriac keeps the skin hydrated, plump, and supple thus reducing dryness and flakiness.
Promotes Skin Repair
Rich in Vitamin C, celeriac boosts collagen production, aiding in skin repair and maintaining elasticity for a youthful appearance.
Protects Against Skin Damage
Celeriac contains antioxidants like ferulic acid and apigenin. It helps of fight free radicals, reducing oxidative stress and preventing premature aging.
Detoxifies The Skin
High in dietary fiber and potassium, celeriac tuber supports detoxification, flushing out toxins that may cause acne or dull skin.
Improves Skin Tone
Packed with Vitamin K and essential minerals like phosphorus and magnesium, this winter tuber enhances blood circulation and reduces dark spots, giving the skin an even tone and natural glow.
(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)
Author Profile: Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
Effect of Celeriac Pulp Maceration by Rhizopus sp. Pectinase on Juice Quality
Grażyna Jaworska , Natalia Szarek
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736636/
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/celeriac
