What is Celeriac?

Pronounce: Sell-air-ee-ak

Celeriac (celery root) is rising in popularity and apart from looking like something that comes from outer space this peculiar, ugly looking root vegetable is available at most supermarkets.  It is sold throughout the year but best / more readily available between September to April.  When selecting your celeriac at the shop make sure it is not discoloured and firm when slightly squeezed.

This poor sad looking vegetable is actually delicious, easy to work with and versatile – don’t write off celeriac at face value, give it a chance it does have some remarkable health benefits.

Celeriac has a big bulbous, knobbly root (the bit you eat) with brown / beige skin that grows underground.  Above ground you’ll see green stalks and leaves, that look like celery but are not eaten as they do not taste great.  The flesh of the root is creamy in colour and similar to that of a potato.

If you’ve wondered what it tastes like, it’s a bit like celery with nutty and parsley influences.

Nutrition

This relatively unknown vegetable is packed full of antioxidants and goodness!

  • Vitamin C – “Also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.”
  • Vitamin K – “In the body, vitamin K plays a major role in blood clotting. So it is used to reverse the effects of “blood thinning” medications when too much is given; to prevent clotting problems in newborns who don’t have enough vitamin K; and to treat bleeding caused by medications including salicylates, sulfonamides, quinine, quinidine, or antibiotics. Vitamin K is also given to treat and prevent vitamin K deficiency, a condition in which the body doesn’t have enough vitamin K. It is also used to prevent and treat weak bones (osteoporosis) and relieve itching that often accompanies a liver disease called biliary cirrhosis. Vitamin K2 (menaquinone) is taken by mouth to treat osteoporosis and bone loss caused by steroids, as well as to lower total cholesterol in people on dialysis.”
  • Vitamin B-6 – “Is used for preventing and treating low levels of pyridoxine (pyridoxine deficiency) and the anemia that may result. It is also used for heart disease, premenstrual syndrome (PMS), depression, and many other conditions.”
  • Potassium – “Is a mineral that’s crucial for life. Potassium is necessary for the heart, kidneys, and other organs to work normally.”  “Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. For people with low potassium, doctors sometimes recommend improved diets — or potassium supplements — to prevent or treat some of these conditions.”
  • Phosphorus – “Phosphorus is a natural body mineral that is very important for building and maintaining bone. It helps control the amount of calcium in the body and urine.”
  • Fibre – “There are several types of fiber. Each works differently in your body and gives you distinct health perks. You may be familiar with the terms “soluble fiber” and “insoluble fiber,” but within each of those labels are many different kinds of the nutrient. All types of soluble fibers slow digestion, so it takes longer for your body to absorb sugar (glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar levels — an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them out of the body and helping to lower LDL (bad) cholesterol.  Insoluble fibers help hydrate and move waste through your intestines. That’s one thing it does that helps prevent constipation and keeps you regular.”
Nutritional data 100g raw celeriac (click the link for more detailed information)
Amounts Per Selected Serving (100g) %DV    (Percent Daily Value)
Calories – 42.0 (176 kJ) 2%
Total Carbohydrate – 9.2g 3%
    Sugars – 1.6g
Dietary Fiber – 1.8g 7%
Protein – 1.5g 3%
Total Fat – 0.3g 0%
    Saturated Fat   0.1g
    Monounsaturated Fat – 0.1g
    Polyunsaturated Fat – 0.1g
    Total Omega-6 fatty acids – 148mg

Nutritional data 100g cooked (boiled) celeriac (click the link for more detailed information)

Amounts Per Selected Serving (100g) %DV    (Percent Daily Value)
Calories – 27.0 (113 kJ) 1%
Total Carbohydrate – 5.9g 2%
Dietary Fiber – 1.2g 5%
Protein – 1.0g 2%
Total Fat – 0.2g 0%

 

How to Cook

Celeriac can be eaten raw or cooked in a variety of different ways once it has had skin removed / peeled:

  • Raw – chopped and have in salads either sliced or grated
  • Boiled – chop in to chunks or slices boil for approx 20 mins
  • Chipped – pre heat oven to approx 200C (fan oven – increase temp by 20C if not fan oven). chop in to chips  and lightly coat in a bowl with olive oil (approx 1 tbsp).  Place spaced out on greaseproof paper lined baking tray bake for 25-30 mins turn half way until crisp.
  • Roasted – Similar to chipped except cut into chunks, lightly coat in a bowl with olive oil, finely chopped garlic and rosemary OR melt butter in a pan add finely chopped garlic and rosemary, mix in celeriac chunks. Place spaced out on greaseproof paper lined baking tray bake for 35-40 mins turn half way until crisp.
  • Mashed – chop in to chunks or slices boil for approx 20-25 mins…. then mash! – great as an alternative to the potato in cottage and shepherd’s pie.
  • Slow cooked – chop in to chunks and throw in your slow cooker with the rest of your veggies.

Checkout our own recipe that incorporates celeriac – ‘Chargrilled sirloin steak with horseradish cream and celeriac mash’ 

How to store

Store in the fridge for approximately 4 days.  Wrapping in cling film prolongs the life of celeriac.

 

Source: webmd.com , nutritiondata.self.com

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