Today we delve into the fascinating world of a hybrid vegetable that is little known on many tables: the celeriac, also called celery, celery root, celeriac, water parsley or Apium graveolens var. rapaceum. This tuber, with its distinctive appearance and characteristic aroma, is a true nutritional treasure due to its high nutritional value. vitamins and minerals and its low calorie content. It has become an essential ingredient in European cuisine (especially in France, Germany, Italy, the Nordic countries, and the United Kingdom) and is gaining increasing importance in modern healthy eating.
If you want to know All the properties, benefits, nutritional values, uses in the kitchen and tips for organic cultivation of celeriac, as well as its preservation and recommendations for making the most of it in your diet, you've come to the right place. Here you'll find all the detailed and up-to-date information you need to discover and enjoy this underrated but essential vegetable in any home garden or healthy pantry.
Botanical characteristics and origin of celeriac
Celeriac belongs to the Umbelliferae or Apiaceae family, the same as common celery, but differs in the development of a large, fleshy, globular root, which is the edible part and its true culinary appeal. Its appearance may resemble a spherical bulb, light brown with yellowish-white flesh, covered by a rough skin and sometimes with secondary roots, which must be removed before consumption. Under optimal conditions, the bulb can reach up to 1 kg in weight.
This vegetable is native to the Mediterranean basin and has been cultivated since ancient times, although it gained greater importance in the Middle Ages and northern Europe. It is used especially during the cold months, as It resists low temperatures very wellIts harvest season generally extends from autumn to early spring, although harvested roots keep well for many weeks under refrigeration.
Celeriac is appreciated for its firm, slightly crunchy texture, And a particular flavor reminiscent of celery, but with sweet nuances, earthy, and with a light touch of nuts and parsley. As it matures, this flavor becomes milder and more aromatic. Its leaves and stalks are not usually eaten, as they are tough and fibrous, unlike other varieties of celery.
Storage and handling of celeriac
To consume celeriac in optimal conditions, once harvested from the ground it is advisable Let it dry completely under the sun for 24 hours. Afterwards, the secondary roots and leaves are removed, and the surface is cleaned without wetting it to avoid accelerating oxidation.
At home, it's best to store it in the refrigerator's vegetable drawer, inside a plastic bag or wrapped in paper to absorb excess moisture. If kept at a low temperature (around 1-5°C) and with a relative humidity of 85%, it can be stored for 4 to 7 weeks without losing its properties or texture. Once peeled, it's best to consume it as soon as possible, as the flesh oxidizes quickly upon contact with air. A useful trick is to sprinkle the cut pieces with a few drops of lemon to slow this process.
Nutritional properties and benefits of celeriac
Celeriac stands out for its unique combination of Low calorie intake, mineral richness and high fiber content. For every 100 grams, it provides us with only 18 to 40 kcal (according to references), which makes this tuber a perfect food for Low-calorie diet, weight control, and diabetic dietsIn addition, it contains about 80% water, which promotes hydration and a feeling of satiety.
- Dietary fiber: Its content (approximately 5-6 g per serving) is mainly insoluble, ideal for regulating digestion, promoting intestinal transit, preventing cardiovascular diseases and type 2 diabetes.
- Vitamins: Rich in vitamin C (antioxidant and anti-inflammatory), vitamin K (essential for bone health and coagulation), folic acid (essential for the nervous system and cell formation), B vitamins (especially B1, B2, B6), choline and traces of vitamin E.
- MineralsIts bulb is an excellent source of potassium (key to electrolyte balance and kidney function), calcium, phosphorus, magnesium, and manganese. It also contains iron and sodium in smaller amounts.
- other nutrients: Includes compounds such as apigenin (a flavonoid with antioxidant and anticancer properties), tyrosine and asparagine.
- Low starch contentUnlike other roots, it only contains 5% starch, making it easy to digest and low in carbohydrates.
Main health benefits:
- Helps control body weight thanks to its low calorie content and satiating effect.
- Regulation of blood pressure and kidney function, due to its richness in potassium and low sodium content.
- Improves digestion and prevents constipation thanks to its abundant insoluble fiber.
- Strengthens the immune system for its vitamin C and antioxidant content.
- Anti-inflammatory and purifying properties: Helps fight inflammation, facilitates fluid elimination, reduces fluid retention and promotes detoxification of the body.
- Prevents cardiovascular diseases and osteoporosis for its combination of calcium, vitamin K, folic acid and magnesium.
- Benefit for joints and skeletal system by contributing to the production of osteocalcin and muscle recovery after exertion.
- Helps in muscle recovery being a source of B vitamins, choline and essential minerals.
- Antioxidant activity which protects against cellular aging and strengthens the skin, hair and tissues.
- Prevention of high cholesterol and support in blood glucose control.
Contraindications: The people allergic to celery should avoid celeriac, as it can cause severe reactions. Caution is also recommended in cases of kidney failure, pregnancy (due to its possible emmenagogue effect), or if taking diuretic medications, due to its ability to promote fluid elimination. As always, consult your doctor if you have any doubts about including it regularly in your diet.
Influence of celeriac on health and specific nutritional values
Consumed regularly, celeriac has a positive effect on multiple body systems. The following nutrients and properties stand out in its beneficial effects:
- Iron and proteins: Stimulates the production of new cells and promotes cognitive function.
- Vitamin C: : Supports the immune system, accelerates wound healing and fights respiratory infections.
- Magnesium and folic acid: They maintain cardiovascular health by reducing plaque buildup in arteries and helping to keep LDL cholesterol levels low.
- Healthy carbohydrates: They provide energy without excessively raising blood sugar levels.
- Antioxidants (vitamins C and E, apigenin): They help fight free radicals, delay cellular aging, and may reduce the risk of certain types of cancer.
- Football: Strengthens bones and teeth, prevents osteoporosis and promotes muscle function.
- Potassium: It contributes to the correct functioning of the nervous system and muscular activity, and helps eliminate excess fluids.
- Vitamin K: Essential for the formation of strong bones and proper blood clotting.
- Folic acid and B vitamins (B1, B2, B6, choline): They intervene in energy production, brain health and protection of the nervous system.
Its consumption, especially in vegan, vegetarian or low-calorie diets, provides key nutrients that are difficult to find together in a single vegetable, also standing out for its minimal fat content and carbohydrates.
Culinary uses and preparation methods for celeriac
One of the great attractions of celeriac is its versatility in the kitchenIts mild, slightly sweet flavor and creamy texture when cooked allow it to be incorporated into countless recipes, both hot and cold, raw or cooked:
- Creams and pureesCeleriac is the star of delicious creams and purées, combining perfectly with potatoes, sweet potatoes, pumpkin, onions, or fennel.
- soups and stews: Enriches the flavor of soups, broths and stews in combination with other vegetables.
- For any vegetable recipe, including celeriac, you can find additional information at properties of celeriac.
- Salads and carpacciosGrated raw, pickled, or thinly sliced, it adds a crisp, fresh touch to salads. It's a standout in the classic French remoulade.
- Roasted, grilled, steamed, or sautéed celeriac: Cut into cubes, sticks or slices, it can be baked, roasted, pan-fried or grilled to enjoy the full intensity of its nuances.
- Celeriac Fries: Excellent alternative to traditional French fries, as it provides fewer carbohydrates and calories.
- Base for sauces, accompaniments to meat and fish, tortillas, battered dishes, tempura, gratins or even as an ingredient in winter stews and stews.
To prepare it, first peel the thick bark thoroughly and remove the secondary roots. It can be cut into large cubes, smaller cubes, julienned, or sliced, adapting to different recipes. If steamed or boiled, 10-15 minutes is enough; baked, it requires about 35-40 minutes at medium temperature. If eaten raw, it should be peeled and used immediately to prevent oxidation.
Growing celeriac organically: a practical step-by-step guide
Celeriac is an excellent choice for those who want to start cooking. organic cultivation of root vegetablesIt's resistant to cold and pests, making it easy to work with, even for novice gardeners. Here we explain the key steps and recommendations for successful cultivation:
- Sowing time: Sow in late winter or early spring, when temperatures are pleasant (around 18°C). Sow in protected seedbeds to facilitate germination.
- Substrate preparation: Use a loose substrate, with one part soil, one part compost or worm castings, and, if possible, one part sand to ensure good drainage.
- Sowing and germinationPlant the seeds at a depth about twice their size. Make small holes in the bottom of the seed trays to prevent waterlogging and mold growth. Keep the soil well-aerated and fluffy.
- Irrigation: Keep the substrate moist, but not waterlogged. It's preferable to water by capillary action, placing the seedling trays on a tray of water so they absorb it from below.
- TransplantWhen the seedlings reach about 10 cm in height, they are transplanted to their final location, ensuring a distance of 40 x 40 cm between plants. They tolerate cool temperatures between 12 and 15 ºC.
- Cultivation requirements:
- Needs to direct sun, at least six hours a day.
- Soils deep, fertile and humidAdd compost or humus twice during growth to encourage bulb development.
- Ideal to plant after legumes, which fix nitrogen in the soil, an essential element for its development.
- Removal of lateral stems and hillingRemove side stems to encourage root growth. Partially cover the bulb as it grows (hilling) to protect it from the cold and improve its development.
- PaddingMulching protects crops from the cold, maintains moisture, and reduces weed growth.
- Plagues and diseases: Resistant, although it can be attacked by slugs and snails. Ecological control is achieved by manual removal or using physical barriers and traps.
- HarvestThe root is ready to be harvested 5-6 months after planting. It must be carefully removed to avoid damaging the bulb.
Curiosities, differences and interesting facts about celeriac
Celeriac should not be confused with the common turnip. Although both have a bulbous appearance and a certain earthy flavor, celeriac is larger, dense texture and milder flavor, somewhere between celery and walnut, while the turnip is smaller, smoother, and has a spicier flavor. Celeriac is lower in calories and contains less starch and carbohydrates than potatoes, but its creamy texture makes it a perfect substitute for mashed potatoes and side dishes, especially for those looking for low-carb alternatives.
At European cuisineCeleriac is indispensable: it's part of the French remoulade, a common ingredient in German soups and Nordic stews (such as the purée that accompanies lamb in Norway), and appears in gratins, salads, and winter dishes in many countries. Furthermore, applied to the skin, it may even promote healing, although this isn't fully supported by scientific evidence.
Celeriac is one of the most complete and rewarding vegetables you can add to your pantry and garden. With its flexibility, nutritional value, and ease of cultivation, it's a true ally for maintaining a healthy diet, taking care of your bones, heart, and immune system, and enjoying new nuances and textures in the kitchen.
