When it comes to the crunch, celery has all the right elements as a nutritious and versatile ingredient that can be used in salads, juices, stirfries and casseroles. It can be eaten on its own with a chunk of nut butter or become the basis of many meals. Not only is it useful in cooking, it’s also very good for you, just the kind of vegetable that’s worth stalking.

Hippocrates, a Greek physician and the father of modern medicine, once said, “Let food be your medicine and medicine be your food”, but what you may not know is that also high on his agenda was his genuine affection for celery. Hippocrates wrote and spoke about celery as a nerve soother which, when eaten regularly, helps to calm even the most frazzled nerves. This is most likely due to its high calcium content, which is predominantly found in its bountiful leaves.

Originally, wild celery was regarded as a medicine and has been used by humans for almost 3000 years. The roots, leaves and seeds are all used for therapeutic purposes in treating and preventing diseases. In ancient Greece celery was highly valued for its properties as an aphrodisiac and in traditional Chinese medicine it’s used to help lower high blood pressure. And what is really quite incredible is that celery doesn’t lower blood pressure which is already low. Go figure.

Celery is an excellent source of potassium, which is a stabilising component that helps to control blood pressure and counteract the negative effects of too much table salt in the diet. The characteristic smell and taste of celery is provided by 3-n-butylphthalide, which, when ingested, relaxes blood vessels in the body, helping to lower high blood pressure. Studies have shown that drinking celery juice every day for a week can significantly lower blood pressure.

If you’re having trouble getting a good night’s sleep, drinking a small glass of celery juice will be of benefit as the minerals and essential oils in celery juice encourage a calming effect on the nervous system, and its high magnesium levels will help you relax, lulling you into a soothing and restful sleep.

The wonderful thing about celery is it provides good amounts of vitamins A, B and C to stimulate the nervous system and help detoxify the body. As a diuretic it’s beneficial to the kidneys and will eliminate waste, removing toxins through the urine. Celery contains dietary fibre, which keeps your digestive system healthy, as well as antioxidants and phytochemicals, which are effective in improving the vascular system.

When storing celery, it’s a good idea to seal it in a container before placing it in the fridge. It needs to be kept as dry as possible so it does not lose valuable nutrients. When taking it out of the fridge for use, if you leave it at room temperature for any length of time it will begin to wilt. To revive, just splash with cold water and return it to the fridge, where it will recover its crunchiness.

The ultimate green breakfast juice

Celery juice may sound a bit green first thing in the morning but, mixed with other vegetables, it’s a delicious and filling drinkable meal that acts as a diuretic to help eliminate excess fluid. This juice combination is hydrating and extremely alkalising for the body so you can start your day off on the right foot.

Makes 1 large juice
Prep time: 10 minutes
Blend time: 1 minute

Ingredients
1 bunch celery
1 bunch kale
1 whole cucumber
1 tsp spirulina powder
4 sprigs fresh mint
1 cup coconut water
stevia powder to taste
1 inch piece of ginger
¾ cup ice

Method
Place all ingredients in a blender and blend.

Celery, fennel & apple slaw

Packaged coleslaw will feel a million miles away when you tuck into this simple yet delicious slaw recipe with all of the goodness of celery and fennel, two ingredients that have a lot going for them. Top it with some tuna for a protein-fuelled lunch.

Makes 4 servings
Prep time: 15 minutes
Chill time: 10 minutes

Ingredients
3 tbsp extra-virgin olive oil
2½ tbsp apple cider vinegar (ACV)
1 tbsp chopped parsley
2 tsp freshly squeezed lemon juice
6 drops liquid stevia
3 celery stalks, thinly sliced
¼ cup celery leaves
2 small fennel bulbs, thinly sliced
1 Granny Smith apple, julienned
Celtic sea salt & freshly ground black pepper

Method
In a bowl, whisk olive oil, apple cider vinegar, parsley, lemon juice and liquid stevia. Add celery and celery leaves, fennel and apple and mix gently to coat. Season to taste with Celtic sea salt and freshly ground black pepper.

Creamy spinach & celery soup

Soup is such a wonderful, soulful tonic that is calming and soothing to the digestive system. Given the prevalence of gut issues, such as leaky gut syndrome, it pays to listen to how your body feels after eating certain foods. Sometimes, despite the hype surrounding the astronomical benefits of raw, alkalising vegetables, all that’s required by a sensitive tummy is a soothing, warming and easily digested bowl of soup with all the chewing and munching negated by the time spent stewing. This winter warmer is heaven in a bowl.

Makes 4 servings
Prep time: 10 minutes
Chill time: 20 minutes

Ingredients
1 tbsp extra-virgin olive oil
1 large brown onion, chopped
3 garlic cloves, finely chopped
1 bunch celery with leaves, sliced
1 tbsp fresh thyme leaves
4 cups homemade chicken stock
2 turnips, peeled & cubed
1 large bunch spinach, chopped
1 cup coconut milk
Celtic sea salt & freshly cracked pepper

Method
Heat olive oil over medium heat and add onion, garlic, celery and thyme and cook for 15 minutes until celery is softened. Add chicken stock, turnips and spinach and turn heat to high until it reaches boiling point. Reduce heat and cover and simmer for 10 minutes until turnips are tender. Turn off heat and let cool, then ladle mixture into a food processor to puree in batches. Return mixture to saucepan add coconut milk and simmer for 5 minutes. Ladle into earthenware soup bowls, garnish with celery leaves and season to taste. Serve with crispy kale chips.

 

Lee Holmes runs Supercharged Food, an altruistic website helping you to expand your range of healthy food choices and plan ahead to create and maintain a satisfying, wholesome and nourishing diet. Visit the website at www.superchargedfood.com or the blog www.supercharged1.wordpress.com