News and Notes from The Johnson Center
Celeriac: Don’t Judge a Vegetable by Its Cover
JCCHD | Thu, May 23, 2013 | [Family and Food]
Although celeriac is not the most aesthetically pleasing vegetable, you can unveil a beautiful ivory-colored root by removing the bumpy exterior. Celeriac has been a European favorite for centuries, and is often used in French cuisine. Its popularity is due to its fresh, crisp taste (a mix of celery and turnip flavor) that is easily enhanced with a few ingredients. Keep an open mind—celeriac could replace potatoes and celery in your recipes.
Health Benefits
Celeriac helps meet your dietary needs without adding a lot of calories; one cup of celeriac has only 45 calories, versus 140 calories for potatoes. It also has 70% fewer carbohydrates. Additionally, it is a very good source of fiber, magnesium, phosphorus, calcium, and potassium. [1] Celeriac also:
• Helps with stomach problems. Its fiber helps regulate your digestive system. It prevents diarrhea, constipation, and indigestion, and it’s also a great weight-management tool because fiber makes you feel full without a lot of calories. [2]
• Facilitates normal blood pressure. Potassium negates the effect of sodium in your body.3 According to the Centers for Disease Control, excessive sodium in your diet can increase your blood pressure and the risk of heart disease. [4] Potassium also plays an important role in muscle contraction and helps balance the fluids in your body.[3]
• Improves sleeping patterns and moods. Celeriac is a good source of magnesium. Magnesium deficiency is known to cause insomnia, anxiety, agitation, and confusion. [5]
Produce Selection and Storage
When selecting celeriac, examine the root exterior for cracks, and the ends for white mold. Cracks are signs of dehydration and mold is indicative of decay. Old celeriac is also soft and wrinkled. Don’t be discouraged by dirt and finger-like roots—they’re common—but smooth surfaces are easier to peel. As you’re holding the celeriac, it should feel firm but not heavy for its size.
Store celeriac as you would turnips and carrots; keep them in a plastic bag to prevent them from drying out. They can last up to 4 months in the vegetable compartment of the refrigerator. Freezing celeriac is not recommended.
Preparing and Cooking
Wash celeriac under cold running water and remove as much dirt as possible. Cut the end with stems so you have a flat surface to work with. You can save the leaves and use them as you would celery leaves. Discard the stems (most people dislike the stems’ bitter flavor). You can remove the bumpy exterior with a knife. If you are not a fast peeler, cut the celeriac into quarters and submerge them in lemon water to prevent browning.
You can use any cut for this vegetable. Shredding or dicing is optimal for salads or coleslaw. Chunks and cubes are great cuts for baking. To bake, coat the chunks in your favorite oil and spice, and then place in the oven for 40 to 60 minutes. You can also cut and fry them like French fries (frying takes 5 to 8 minutes). To preserve most of the nutrients, try steaming celeriac for 20 to 25 minutes.
Start experimenting with celeriac today! Here are a few recipes to get you started:
Celeriac Fries Recipe
Taken from http://www.thespunkycoconut.com
Ingredients:
• 2 medium sized celeriac roots
• 2 tbsp of your favorite oil
• 1 - 2 tsp of salt
Directions:
1. Cut one of the ends so the celeriac is able to stand on its own. Then peel the outside layer.
2. Once peeled, cut the root into thin sticks for fries. A thin slice makes a crispier fry.
3. Place your fries in a bowl and drizzle with your favorite oil and salt.
4. Bake at 400°F for 40 minutes. Stir occasionally for even cooking.
5. Let cool and serve.
Celeriac Remoulade
Taken from http://www.jamieoliver.com
Ingredients
• 1 lb carrots, peeled and coarsely grated
• 2 cups celeriac, peeled and coarsely grated
• Juice 1 lemon
• 6 tbsp reduced fat mayonnaise
• 3 tbsp Dijon mustard
• 3 tbsp chopped fresh parsley (optional)
• 1 tsp salt
• Freshly ground black pepper
Method
1. Place carrots and celeriac in a bowl, add the lemon juice and stir well.
2. Mix together the mayonnaise, mustard, and parsley. Then fold into the grated vegetables until well mixed.
3. Add a dash of salt and season with plenty of ground black pepper. Serve chilled.
Article Resources
1 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2395/2
2 http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control
3 http://www.eatright.org/Public/content.aspx?id=6801
4 http://www.cdc.gov/bloodpressure/sodium.htm
5 http://www.umm.edu/altmed/articles/magnesium-000313.htm
