Celeriac – The Versatile Vegetable for Low-Carb Maintenance

Vanessa Romero July 1, 2013 CarbSmart Magazine, Nutrition Leave a comment 1,189 Views

Originally published in the November 2013 issue of CarbSmart Magazine, Updated 09/15/2019.

What You Need to Know

Celeriac, a root vegetable, tastes and smells similar to the green stalks of celery we all know.
Celeriac is available year-round but is most commonly spotted from September through April.
There are many ways to prepare celeriac.

Is Celeriac Low-Carb?

Definitely not the prettiest vegetable you ever laid your eyes on, celeriac, a root vegetable, tastes and smells similar to the green stalks of celery we all know.

Many refer to celeriac as “celery root”, however, according to some sources, this is not correct. While celeriac is a form of celery, it is not the root from which the green stalks of celery spotted on a crudité platter, are grown.

Celeriac, a winter vegetable and cousin to anise, carrots, parsley, and parsnips, has been refined over time to produce a large, solid root just below the soil surface.

Once the ugly peel is removed, what’s left is a flesh that is slightly sweet as well as nutty and infused with a pleasant celery flavor. Celeriac can be eaten raw, although, it makes for a tasty replacement for starchier vegetables like potatoes.

Celeriac is available year-round but is most commonly spotted from September through April. Choose a root that feels heavy for its size and be sure the flesh is firm.

When preparing, remove the stem with a sharp knife and then the tough exterior. A peeled root will discolor quickly, therefore only peel when ready to prepare. Store celeriac in the vegetable drawer until ready for use.

Celeriac Nutrition Facts

A cup of raw celeriac provides 66 calories, 0 g fat, 14 g carbohydrate, 3 g fiber, 2 g sugar, and 2 g protein.
Celeriac is rich in vitamin K, with one serving providing 80% of the RDI.

According to natural health expert Dr. Mercola, “Vitamin K is a fat-soluble vitamin that is most well-known for the important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease, and a crucial part of other bodily processes. In fact, vitamin K is sometimes referred to as “the forgotten vitamin” because its major benefits are often overlooked.”

How To Prepare Celeriac

My favorite way to prepare the root vegetable celeriac is in a mash with cauliflower. I prefer to steam both vegetables separately until tender, as they require different steaming times. Then just mash and top with ghee or butter and some mineral-rich sea salt. Adding a clove of crushed garlic takes it to another level.
Heading into the fall season, with hearty soups, stews, and even roast, try replacing potatoes with celeriac for a healthy low carb meal.