This low-calorie vegetable packs a nourishing punch.

Long, lean and green, celery is a hydrating vegetable that is 95 per cent water with a mere 10 calories per large rib of celery stalk. This crunchy, fibre-filled vegetable is jam-packed with antioxidants and a variety of beneficial plant compounds, such as apigenin, a flavonoid that can help fend off inflammation, certain cancers, damaging free radicals, and harmful bacteria and viruses. It may also help with digestive health and contains vitamins A and K, as well as potassium and calcium, which can help keep blood pressure and cholesterol levels in check.

Raw celery is a snacking favourite for dipping into hummus, salsa or a yoghurt-based sauce. It is a tasty ingredient in classic recipes, such as potato salad and waldorf salad. Fill a celery rib with peanut butter or cream cheese for munching on the go; or puree celery into soups and smoothies for a refreshing, antioxidant-rich punch.

Toss celery and other veggies with extravirgin olive oil, herbs and spices, and roast for a simple and nourishing side dish. Along with carrots and onions, celery is part of the trio of aromatic vegetables, called mirepoix, used as a flavour base for a variety of soups, stews and sauces.

What about celery juice? The upside of juicing celery is that it’s hydrating; low in sugar, with about five grams of naturally occurring sugar per cup; and loaded with nutrients, such as potassium and antioxidants. Try incorporating celery juice into a balanced, wholefoods eating plan.

Serves 2–4

10 mins