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Season with Celery!



Season with Celery!
Season with Celery!

Celery is Naturally Salty

Celery is a natural source of sodium which makes it great for flavoring soups and stews. But it also means you should be cautious about over-salting dishes that already include celery. Let nature season your meals!


How to Use Celery

Celery is versatile.  Here are some ways to bring it into your meals and snacks:


Raw Celery:

  • Classic snack: Celery sticks with almond, peanut, cashew, or sunflower seed butter (add a few raisins for nostalgia!)

  • Blood sugar-balancing combo: Pair with a stick of string cheese or a handful of walnuts. This is an easy on-the-go-snack

  • Salads: Dice finely and toss into egg, tuna, chicken or lentil salad to add some crunch


Not a Fan of Celery? Try it Sautéed or Cooked. Gain the Benefit and Hide the Celery:

  • Soup base: Start soups, stews, or sauces with sautéed celery, carrots, and onions

  • Grain bowls: Sauté with garlic and olive oil and toss into rice, quinoa, or barley dishes

  • Casseroles & stir-fries: Add chopped celery during the last few minutes of cooking for a little crunch


Buy Organic.  This is a Must Do!

Celery consistently ranks high on the Environmental Working Group's Dirty Dozen list, meaning it’s often grown with a dose of pesticides. It’s a smart move and worth the expense to choose organic celery and avoid exposure to harmful chemicals that have adverse effects on your liver and overall heath.


What’s in it for Your Body?

The nutrition profile from one cup of chopped celery helps you understand the value incorporating it into your day:

  • Calories: 16

  • Vitamin K: 29% DV – benefits bone and heart health and is essential in supporting blood clotting

  • Vitamin A: 9% DV – helps maintain vision, immune function and reproductive health

  • Folate: 9% DV – is Vitamin B9 which the body uses to form and grow red blood cells

  • Potassium: 8% DV – helps regulate fluid balance, muscle contractions and nerve signals. It is one of the most important minerals in your body

  • Vitamin C: 5% DV – strengthens your immune system, supports collagen production, heals wounds and protects your cells from free radical damage

  • Sodium: 80 mg (natural) – works to maintain normal blood pressure and supports nerves, muscles, and works with Potassium to regulate your body’s fluid balance

  • Fiber: 1.6 grams – is important for digestion, blood sugar regulation and heart health. Fiber helps to carry out excess sugar, fat and toxins from your body


Note: if you have a kidney issue or high blood pressure. Celery may not be part of your eating lifestyle because of the sodium content in this food.


When you are ready to learn more about the nutrients that your body needs, complete the contact form at nutritionplanforyou.com.  There will be space for three new clients beginning May 20.


 

 
 
 

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