FOUR REASONS CELERY IS HEALTH AND A TASTY RECIPE
Celery is a vegetable that people seem to either love or hate – but if you are in the latter group, you are missing out! A biennial plant, celery is in the same family as carrots, dill and fennel. Why should you add it to your meals? Celery:
- Is an excellent source of vitamins C and K, and its active compounds, phthalides, may help lower blood pressure.
- Has long been associated with dieting due to its fiber content and low-calorie count.
- Is rich in potassium and sodium – important in regulating fluid balance and stimulating urine production.
- Lends itself to soups, stews and stir-fries as well as salads, or spread with natural nut or seed butters as a snack.
When choosing, always seek out organically grown celery, as pesticides are commonly used on conventionally grown varieties.
I am seeing the popular trend of drinking celery juice, where users throw away all of the fibrous components that also make celery a healthful option. I do not think there is any evidence behind the celery juice hype, but if you do enjoy it, just don’t forget to eat the whole vegetable on occasion.
Red Potato Salad
Potato salad isn’t just for summer picnics. Our take on this classic side dish is a healthy, sophisticated version can you can confidently serve at a picnic, family barbeque, or even at the fanciest of meals.
This sophisticated version of a classic potato salad can be used as a side dish for even the fanciest meal. Instead of mayonnaise, we use mustard and wine combined with vinegar and a moderate amount of olive oil. The result is a sharply flavored mix for the potatoes. Small red potatoes – also called new potatoes – are better suited for this dish because they have a firmer texture after boiling than the commonly used russets or baking potatoes. Remember to remove any sprouts before cooking. If you find very small red potatoes, you can leave the skin on and cut them in half.
Food as Medicine
An analysis by the USDA’s Agricultural Research Service found that the levels of phenolic compounds (which provide antioxidant protection and other health benefits) in red potatoes (and this red potato salad) rivals the levels found in some vegetables that are traditionally regarded as nutrition powerhouses, including broccoli, spinach and Brussels sprouts.
1 1/2 pounds red potatoes, organic if possible
1/4 cup Dijon or Dusseldorf mustard
1/4 cup dry white vermouth
1/4 cup white wine vinegar
2 tablespoons extra-virgin olive oil
1 yellow onion
2 stalks celery
2 tsp capers
1/2 cup chopped fresh parsley
Chopped fresh dill to taste
1/2 lb steamed green beans, cut in 1-inch pieces (optional)
1. Boil potatoes in their skins, covered, just until they can be easily pierced with a sharp knife.
2. Meanwhile, prepare dressing in a jar, combining mustard, vermouth, vinegar, olive oil, salt and pepper to taste; shake well.
3. Drain potatoes, let cool enough to handle, then peel and cut into thick slices. Place in a large bowl.
4. Pour dressing over the potatoes while they are warm, tossing well.
5. Add chopped onion, sliced celery, capers, finely chopped parsley, dill and, if you like, other chopped vegetables (red bell pepper, radish).
6. Correct seasoning. Chill until served.
7. If desired, you can toss in lightly cooked fresh green beans as a good last-minute addition.
We are in this Together!
Health and Wellness Associates
REVIEWED BY DR “J” JARANSON