Celery (Cooked, Blended, Drained with Salt)
Celery, a low-calorie vegetable, offers a refreshing and crunchy addition to a variety of dishes. When cooked, blended, and drained with a pinch of salt, celery retains much of its nutritional value while enhancing the flavor profile of any recipe. This ingredient is known for its mild, slightly peppery taste and can be used in soups, stews, salads, or as a base for vegetable stock.
Below is the detailed nutritional breakdown for cooked, blended, drained celery with salt per typical serving:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 18 kcal |
| Protein | 0.83 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.04 g |
| Carbohydrates | 4.0 g |
| Fiber | 1.6 g |
| Sugar | 2.37 g |
| Calcium | 42 mg |
| Iron | 0.42 mg |
| Magnesium | 12 mg |
| Phosphorus | 25.0 mg |
| Potassium | 284.0 mg |
| Sodium | 327.0 mg |
| Zinc | 0.14 mg |
| Copper | 0.036 mg |
| Manganese | 0.106 mg |
| Selenium | 1.0 mcg |
| Vitamin C | 6.1 mg |
| Thiamin (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.047 mg |
| Niacin (Vitamin B3) | 0.319 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 22.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 26.0 mcg |
| Vitamin E | 0.35 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Celery is considered a common allergen and may cause reactions in individuals who are sensitive to it. It is especially important for individuals with known celery allergies to avoid consuming this ingredient. Always check for any allergic reactions when introducing new ingredients into a recipe.
Dietary Preferences:
Celery is naturally vegan, gluten-free, and low in calories, making it an excellent choice for a variety of dietary preferences, including:
- Vegan
- Gluten-Free
- Low-Calorie
- Low-Sodium (when unsalted or minimally salted)
For those following a low-sodium or heart-healthy diet, be mindful of the added salt. Celery itself is naturally low in sodium, but the added salt can increase sodium intake.
Health Benefits:
Celery is packed with vitamins, minerals, and antioxidants, including Vitamin C, potassium, and magnesium, which support overall health. The high fiber content also aids in digestion and helps maintain healthy blood sugar levels. Potassium is particularly beneficial for maintaining proper muscle function and promoting healthy blood pressure. Furthermore, celery contains compounds that may help in reducing inflammation.
Cooking Tips:
- Soups and Stews: Celery adds a flavorful base to soups, stews, and broths, particularly when blended.
- Salads: Fresh or cooked celery pairs wonderfully in salads, offering a crunchy texture and a refreshing taste.
- Smoothies: Blended celery can add a nutritional boost to green smoothies or vegetable drinks.
- Stock: Combine celery with onions, carrots, and herbs to create a vegetable stock. Cooking, blending, and draining it results in a lighter, yet flavorful, liquid base for sauces and soups.
Conclusion:
Celery (cooked, blended, and drained with salt) is a versatile and nutritious ingredient that can be incorporated into a wide range of recipes. Its low calorie, high fiber, and rich mineral content make it a great addition to any diet, whether for flavor, health benefits, or both. Just be cautious with added salt if you’re watching your sodium intake.
