Raw Celeriac salad / Σελινοριζα / Sedano rapa
Celeriac is a variety of celery cultivated for its edible roots, hypocotyl, and shoots. It is sometimes called celery root
It is edible raw or cooked, and tastes similar to the stalks (the upper part of the stem) of common celery cultivars. Celeriac may be roasted, stewed, blanched, or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles, and other savory dishes.
Celeriac is very low in calories. 100 g root holds just 42 calories, good source of vitamin K and essential minerals such as phosphorus, iron, calcium, copper, and manganese
Celeriac salad
1 cereliac root , 1 apple , 1 orange , arugula , olive oil , apple cider vinegar
Wash the root under fresh water . Peel it with a potato peeler. Cut it into thin, uniform matchsticks (julienne)
In a large bowl mix arugula , orange slices , apple cubes , celeriac julienne . Add olive oil and apple vinegar. Mix well and enjoy a dish full of vitamins A, B , C , K*, coumarins, essential minerals such as phosphorus**, copper iron, calcium, and manganese.
**Phosphorus is required for cell metabolism, maintaining blood buffer system, bone and teeth formation. Copper helps restore immunity, prevents anemia, and required for bone metabolism.
*Vit K improve bone mineralization by promoting osteotrophic activity in the bones. Research studies suggest that it also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 42 Kcal | 2% |
| Carbohydrates | 9.20 g | 7% |
| Protein | 1.5 g | 3% |
| Total Fat | 0.30 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.8 g | 5% |
| Vitamins | ||
| Folates | 8 µg | 2% |
| Niacin | 0.700 mg | 4% |
| Pantothenic acid | 0.352 mg | 6% |
| Pyridoxine | 0.165 mg | 13% |
| Riboflavin | 0.060 mg | 5% |
| Thiamin | 0.050 mg | 4% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 8 mg | 13% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 41 µg | 34% |
| Electrolytes | ||
| Sodium | 100 mg | 6.5% |
| Potassium | 300 mg | 6.5% |
| Minerals | ||
| Calcium | 43 mg | 4.3% |
| Copper | 0.070 mg | 8% |
| Iron | 0.70 mg | 9% |
| Magnesium | 20 mg | 5% |
| Manganese | 0.158 mg | 7% |
| Phosphorus | 115 mg | 16% |
| Zinc | 0.33 mg | 3% |
| Phyto-nutrients | ||
| Carotene-ß | 0 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 1 µg | — |
Fig & Arugula salad
1 head radicchio, halved, cored, and cut into 1 1/2-inch-wide strips
1 bunch baby arugula
5 ripe fresh figs , stemmed and quartered
Slices of parmesan or goat cheese
2 tablespoons balsamic vinegar
olive oil
salt , pepper
1/4 cup pine nuts, toasted
In a large bowl combine all ingredients together . Drizzle with olive oil ,balsamic , salt and pepper. Enjoy!
Figs contain :
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Vitamin B6. Important for protein and fat metabolism and absorption and assists in creating new red blood cells.
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Vitamin A . Important nutrient for proper eye function and helps keep skin, nails and hair healthy
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Thiamin. Helps convert carbohydrates into energy within the body and is also important for proper cardiovascular and nervous system function.
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Vitamin K. Plays an important role in the proper clotting of blood
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Pantothenic Acid. Energy production within the body and in the formation of certain hormones
