What Is Celery?

TL;DR

• Celery is a versatile, low-calorie vegetable composed of 95% water
• It contains compounds called phthalides that may help lower blood pressure
• Celery is rich in antioxidants, including lunularin and bergapten
• Proper storage in aluminum foil can keep celery fresh for 1-2 weeks
• Celery seeds should be consumed cautiously by pregnant women due to potential risks

Introduction

Crisp, crunchy, and oh-so-versatile—celery is the unsung hero of the produce aisle. This humble vegetable has been gracing our plates for centuries, yet many of us take it for granted. From adding a satisfying crunch to salads to forming the aromatic base of countless soups and stews, celery plays a starring role in kitchens around the world. But there’s more to this green stalk than meets the eye. Let’s dive into the fascinating world of celery and discover why it deserves a spot in your culinary repertoire.

What is Celery

Celery is a marshland plant cultivated as a vegetable since antiquity. Its long, pale green stalks topped with leafy greens make it instantly recognizable. Bite into a celery stalk, and you’ll experience its signature crunch, followed by a mild, slightly peppery flavor with a hint of earthiness.

This veggie has quite the pedigree. Ancient civilizations from the Mediterranean to China prized celery for its medicinal properties. Today, it’s a staple in cuisines worldwide. The entire plant is edible, from its crisp stalks to its leaves, seeds, and even roots.

Celery Varieties

Not all celery is created equal. The most common type in grocery stores is Pascal celery, known for its tall, thick stalks and mild flavor. But venture beyond the basics, and you’ll discover a world of celery diversity.

Golden celery, with its yellowish-white stalks, offers a milder, sweeter taste. For a more intense celery flavor, try smallage or wild celery. And don’t overlook celeriac, also known as celery root. This gnarly-looking bulb packs a punch of celery flavor and is delicious roasted or mashed.

Nutritional Profile

Celery is a nutritional powerhouse masquerading as a low-calorie snack. A single stalk contains just 6-10 calories, making it a dieter’s dream. But don’t let its slim profile fool you—celery is packed with goodness.

It’s an excellent source of vitamins K and C and provides a decent amount of folate and potassium. Celery also boasts an impressive array of antioxidants, including flavonoids and vitamin C. And let’s not forget about fiber—celery’s got plenty of it, promoting digestive health and helping you feel full.

Perhaps most impressively, celery is 95% water. Munching on these green stalks can actually help you stay hydrated. Talk about a multi-tasking vegetable!

Health Benefits

Heart and Blood Pressure

Celery might just be your heart’s new best friend. It contains compounds called phthalides, which can help relax the tissues of the artery walls. This increases blood flow and may reduce blood pressure. Some studies suggest that celery seed extract could significantly lower blood pressure in people with mild to moderate elevations.

But the benefits don’t stop there. The fiber in celery can help lower cholesterol levels, while its potassium content supports overall heart function. It’s like a natural, crunchy cardiovascular support system!

Digestion and Weight Management

Feeling bloated? Reach for some celery. Its high water and fiber content can help keep things moving in your digestive system. The insoluble fiber in celery supports regular bowel movements and can help prevent constipation.

For those watching their waistlines, celery is a dieter’s delight. Its low-calorie count and high water content make it a filling snack that won’t derail your diet. Chewing celery also takes time, which can help you feel more satisfied with your meal. It’s nature’s version of mindful eating!

Antioxidants and Inflammation

Celery is loaded with antioxidants that help protect your cells from damage. These include well-known players like vitamin C and flavonoids and lesser-known heroes like lunularin and bergapten.

These antioxidants and celery’s other beneficial compounds may help reduce inflammation in the body. Some research suggests this could potentially play a role in preventing chronic diseases, including certain types of cancer. While more studies are needed, it’s clear that celery packs a powerful antioxidant punch.

Culinary Uses

Raw Celery Ideas

Raw celery is a crunchy, refreshing addition to countless dishes. Slice it thinly for a crisp addition to salads, or cut it into sticks for a classic crudité platter. For a quick, satisfying snack, try the timeless “ants on a log”—celery sticks filled with peanut butter and topped with raisins.

Don’t shy away from using raw celery in more sophisticated dishes. Finely diced celery adds a pleasant crunch to tuna or chicken salad. Or shave it into ribbons with a vegetable peeler for an elegant salad topping.

Cooking with Celery

Celery’s culinary prowess truly shines when it’s cooked. It forms part of the “holy trinity” in Cajun cooking and the “mirepoix” in French cuisine, providing a flavor base for countless soups, stews, and sauces.

Sautéed celery makes a delicious side dish on its own, especially when paired with aromatics like garlic and herbs. It also adds depth to stir-fries and braises. And don’t forget about celery leaves—they make a flavorful addition to stocks and soups.

Celery Juice and Drinks

Celery juice has gained popularity in recent years as a health tonic. While scientific evidence for its purported benefits is limited, it can be a refreshing, low-calorie drink. Try blending celery with other fruits and vegetables for a nutrient-packed smoothie.

Beyond juice, celery can add a unique twist to cocktails. It pairs particularly well with tomato-based drinks like Bloody Marys. For a non-alcoholic option, try muddling celery in sparkling water with a squeeze of lemon for a refreshing, spa-like beverage.

Celery Leaves and Seeds

Don’t toss those celery leaves! They’re packed with flavor and can be used like any other herb. Chop them finely to garnish soups or salads or add depth to pesto or chimichurri sauce.

Celery seeds, while tiny, pack a powerful flavor punch. They’re a key ingredient in Old Bay seasoning, so add a celery-forward note to pickles and slaws. Ground celery seed is also the main component of celery salt, a seasoning that can elevate everything from Bloody Marys to potato salad.

Buying and Storing

When shopping for celery, look for bright green stalks that are firm and snap easily. The leaves should be fresh and crisp, not wilted. Avoid celery with brown spots or slimy stalks.

To keep celery fresh, wrap it in aluminum foil and store it in the crisper drawer of your refrigerator. This method can keep celery crisp for 1 to 2 weeks. For longer storage, you can freeze celery, though it will lose its crunch. Chop it finely and freeze in portions for easy addition to soups and stews.

Preparing Celery

Before using celery, give it a good wash to remove any dirt or pesticides. If the stalks are particularly stringy, you can remove the tough outer strings with a vegetable peeler.

To chop celery, start by cutting off the base and leaves. Then, slice the stalks lengthwise into strips before chopping crosswise to your desired size. For a fine dice, cut the celery lengthwise into thin strips, then gather the strips and chop across.

Remember, different parts of the celery plant require different preparation. The leaves can be used as is or chopped finely, while the root (if using celeriac) should be peeled before use.

Potential Risks

While celery is generally safe for most people, it’s not without its risks. Some individuals may be allergic to celery, with reactions ranging from mild itching to anaphylaxis. If you suspect a celery allergy, consult a healthcare professional.

Celery is also on the Environmental Working Group’s “Dirty Dozen” list, meaning it’s prone to high pesticide residue. According to the EWG’s 2024 Shopper’s Guide, 75 percent of non-organic produce and 95 percent of items on their Dirty Dozen list were found to have pesticide residues. If this concerns you, consider buying organic or washing conventional celery thoroughly.

Celery’s high vitamin K content could potentially interfere with the drug’s effectiveness for those on blood-thinning medications. Always consult your doctor about potential food-drug interactions.

Pregnant women should be cautious with celery seeds, as they contain compounds that could potentially stimulate uterine contractions. As always, moderation is key, and it’s best to consult with a healthcare provider about dietary concerns during pregnancy.

Conclusion

From its humble beginnings in ancient marshlands to its starring role in modern cuisine, celery has proven itself a true culinary chameleon. Its versatility in the kitchen is matched only by its impressive nutritional profile and potential health benefits. So the next time you’re at the grocery store, give that bunch of celery a second look. With its satisfying crunch, subtle flavor, and myriad uses, it might just become your new favorite vegetable. Embrace the celery revolution!