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CRISP AND CRUNCHY Celery

Celery has become a household staple along with carrots, onions and potatoes. Its crunchy texture and distinctive flavour makes it a popular addition to salads and cooked dishes.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape, joined at a common base. It is a biennial vegetable plant, belonging to the Umbelliferae family, whose other members include carrots, fennel and parsley.

The celery that we know today was derived from wild celery. While thought to have its origins in the Mediterranean regions of northern Africa and southern Europe, it was also native to areas extending east to the Himalayas. Wild celery differed a bit from its modern day counterpart in that it featured less stalks and more leaves.

Celery contains vitamin C and several other active compounds including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention. Celery is a good source of dietary fibre, potassium, folate, molybdenum, manganese and vitamin B6. It is also a good source of calcium, vitamin B1, vitamin B2, magnesium, vitamin A, phosphorous and iron. Celery also contains approximately 35 milligrams of sodium per stalk, so salt-sensitive individuals can enjoy celery, but should keep track of this amount when monitoring daily sodium intake.

To clean celery, cut off the base and leaves, then wash the leaves and stalks under running water. Cut the stalks into pieces of desired length. If the outside of the stalk has fibrous strings, remove them by making a thin cut at one end of the stalk and peeling away the fibres. Be sure to use the leaves — they contain the most vitamin C, calcium and potassium — but use them within a day or two.

Celery should not be kept at room temperature for too long since its high water content makes it wilt quickly. If you have celery that has wilted, sprinkle it with a little water and place it in the refrigerator for several hours where it will regain its crispness.

Add chopped celery to your favourite tuna fish or chicken salad recipe; enjoy the delicious tradition of eating peanut butter on celery stalks; use celery leaves in salads; braise chopped celery, radicchio and onions and serve topped with walnuts and your favourite soft cheese; next time you make fresh, squeezed carrot juice give it a unique taste by adding some celery to it; add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries.

Juice of a lemon

Mustard: 1 tbsp (reduced from 2 tbsp)

Honey: 1 tsp (reduced from two-and-a-half tsp)

Olive oil: 1 tbsp (reduced from one-third cup)

Salt and pepper to taste

Celery leaves,

Chopped ribs of celery: 2, sliced thin and diagonally

Red apple: 1, cored and chopped

Toasted walnuts: 2 tbsp

RISHI MANUCHA

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