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Vegetable of the Week #10: Celery

Celery is not a magic weight loss food, but it is a wonderful vegetable to add to your meals this week and every week.

At just 10 calories per stalk, it has been touted as a calorie neutral food. However, eating a stalk of celery only causes the body to burn about one calorie. Net calories of nine - not bad! Celery is 95% water, but one cup of celery sticks also has 5 grams of fiber. Celery has insoluble fiber, useful for stool regularity.

Celery is rich in folate, vitamin K, and potassium. It also packs multiple antioxidants including vitamin C and beta carotene. Juicing celery, as with any vegetable, decreases the fiber content but increases the concentrated dose of vitamins and minerals per serving.

Celery is commonly used as a flavor base as part of mirepoix when added to carrots and onions. However, if you avoid onions due to FODMAPs or other cause, celery still adds to those stews and stir fries without the onion. See below for my simple stew recipe that is gentle on the gut. My husband has frequently had this for lunch, at times over rice.

Other uses for celery include stir fries, adding extra crunch to salad, and of course the kids' snack with nut butter and raisins.

Are you, like me, always looking for ways to add calcium to your family's diets? Don't trash the fresh celery leaves! Celery leaves are a good source of calcium as well as potassium, and vitamin C. They can be added to salads right along with the celery stalks.

Crock Pot Chicken Stew

Makes 4 large portions with additional vegetables for kids to eat on the side


7 large carrots, peeled and sliced

3 stalks celery, thinly sliced

6 cups chicken broth, vegetable broth or water

1 cup broccoli florets

1 cup cauliflower florets

4 chicken breasts

3 cloves garlic, pressed (can use garlic press like this one)

2 tsp salt

Optional: 1/2 onion, diced; 1 tsp italian seasoning, 1 tsp paprika or smoked paprika

Add all ingredients to crockpot and cook on low overnight or for at least 8 hours. Can store in refrigerator for up to five days.

Enjoy and have a great day!

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