Celery Soup Diet: Recipe and Benefits

Celery, often recognized as a low-calorie "diet food," offers more than just a satisfying crunch. This aromatic vegetable, belonging to the Apiaceae family, boasts a range of health benefits, making it a valuable addition to your diet. From its anti-inflammatory and antioxidant properties to its potential support for digestion and weight management, celery provides a nutritional boost in various forms, including the popular choice of celery soup.

Health Benefits of Celery

Celery is refreshing, low in calories, and full of nutrients that help your body work its best. It's also a good source of fiber, which helps with digestion. It also gives you vitamins and minerals that support your heart and immune system.

• Antioxidant Richness: Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. These antioxidants protect cells, blood vessels, and organs from oxidative damage.

• Anti-Inflammatory Properties: Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body. Celery is also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

• Digestive Support: Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. Celery's high water content (almost 95 percent), plus generous amounts of soluble and insoluble fiber, support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.

  Read also: Mediterranean Celery: Nutritional facts and uses

• Nutrient Powerhouse: You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

• Acid Neutralization: With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods - not to mention the fact that these minerals are necessary for essential bodily functions.

• Heart Health: Celery has many vitamins and minerals, including potassium and calcium, which are important for heart health despite its high water content. Flavonoids, which have anti-inflammatory and cardiovascular system-protective properties, are a potent class of beneficial plant components that are abundant in celery. Lower risk of heart disease is linked to diets rich in fibrous foods like celery. It offers potassium and magnesium, which help your heart beat normally. It also has natural plant compounds that help blood flow better.

• Bone Strength: Celery gives you vitamin K, which helps your blood clot and keeps bones strong.

• Hydration: Celery is good for you - it's low in calories and full of water, helping you stay hydrated. Celery's high water content (95%) may aid in weight loss and control lipid metabolism.

  Read also: Celery Smoothie Benefits

• Potential Cancer Prevention: Antioxidants found in abundance in celery may help lower the chance of developing cancer. It contains apigenin and luteolin, two strong anti-cancer substances that encourage the death of cancer cells and the destruction of free radicals. Bioactive polyacetylenes, which are found in celery, have the power to stop the growth of a variety of cancer cells. Celery is helpful in preventing breast and pancreatic cancer.

• Blood Pressure Regulation: Phthalides, a class of phytochemicals, are widely present in celery. This substance promotes blood flow by relaxing the muscles in the arteries. Additionally, it helps reduce blood pressure by stretching the smooth muscles in the blood arteries. Nitrates found in celery are also abundant, which may help decrease blood pressure.

Selecting and Storing Celery

• Sturdy Stalks: Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.

• Crisp Leaves: Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.

• Wait to Chop: Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.

  Read also: Low-Carb Celery

• Steam It: Steamed celery will retain flavor and almost all of its nutrients.

• Eat Promptly: Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.

• Don't Discard the Leaves: Don’t discard the leaves - that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

• Proper Storage: Pick tightly packed stalks that look pale green, feel crisp, and snap easily. Darker stalks taste stronger. Store celery in a loose plastic bag (unsealed) in your refrigerator's crisper drawer. It can stay fresh for about two weeks. If you want to keep it longer, you can freeze it. To freeze celery: Wash and trim it. Cut it to the size you want. Freeze the pieces in a single layer on a tray. Move them to an airtight container after they're frozen. It can last up to 18 months this way. You can also blanch celery (dip briefly in boiling water and then cold water) to help preserve its color and flavor. Frozen celery softens, so it works best for soups, stews, and cooked dishes.

Celery in the Kitchen

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.

• Dip celery sticks into hummus.
• Add chopped celery to tuna salad or chicken salad.
• Stir-fry celery slices with red chiles for extra spice.
• Simmer diced celery with carrots and onion in homemade chicken noodle soup.
• Blend celery into a green smoothie with spinach, banana, and apple.
• Stuff celery stalks with pimento cheese or peanut butter with raisins.
• Add chopped celery, tomatoes, carrots, ginger, and garlic to a slow-cooker roast.
• Chop celery into sticks and enjoy it as a crunchy, low-calorie snack.
• Add celery to your morning smoothies for an extra nutritional boost.
• Incorporate celery into your salads for a refreshing and crisp element.
• Use celery as a base for soups and stews.
• Include celery in your stir-fries for a satisfying crunch.
• Press celery into fresh juices for a nutrient-packed beverage.
• Elevate your sandwiches by layering them in crisp celery slices.

Celery is a key part of mirepoix - a mix of celery, carrots, and onions used as the base of many soups and sauces. It also pairs well with dill, apples, mushrooms, potatoes, and lentils.

Celery Soup Recipes

Enjoy the healthy benefits of celery by trying these recipes. Soup and weight-loss diets go hand in hand. People who eat soup tend to weigh less. One theory is that eating foods high in volume and low in calories, such as brothy soups, can increase your sense of satisfaction. Unlike other liquid-based foods, soup often includes chewing. No matter what weight-loss plan you follow, soup makes a great addition. Soup is filling. Due to its high water content, soup is low in “energy-density,” meaning it is lower in calories compared to other foods of the same weight. Choosing low energy-dense foods can help you decrease calorie intake while maintaining satisfaction. Soup can be nutrient-packed. You can load your soup with vegetables, beans, and lean protein. Another benefit of soup is that you may find it is easier to fit in more vegetable servings by sipping soup than eating a large salad. Soup tastes good. With so many soup varieties, you could eat soup every day and never be bored. Soup is convenient. It doesn’t get any easier than canned soup. Having a handy, go-to option like soup means you will be less tempted to grab takeout. Zhuzh up canned soup by adding frozen vegetables or canned beans or lentils. Soup makes a satisfying snack, too. Soup slows your eating and engages your senses. It takes time to eat soup, which allows your brain to receive fullness cues.

Cream of Celery Soup

Smooth and flavorful, this soup comes together quickly.

Ingredients:

• 1/4 cup butter
• 1 small yellow onion, finely chopped
• 2 cups celery, finely chopped
• 1 large garlic clove, minced
• 1/3 cup flour
• 1 1/2 cup chicken stock
• 1 1/2 cup whole milk
• 1 tsp salt
• 1/2 tsp sugar
• 1/8 tsp freshly ground black pepper

Instructions:

1. Melt butter over medium-high heat in a heavy-bottomed pot.
2. Cook onions, celery, and garlic until translucent, about five to seven minutes.
3. Add flour and cook one minute.
4. Add chicken stock and milk, stirring until smooth.
5. Increase heat, bringing mixture to a simmer.
6. Reduce heat to medium, adding remaining ingredients, and simmer uncovered for about 15 minutes.
7. Add salt to taste.

Celery Soup Recipe

Ingredients:

• 2 Cups diced Celery (diced)
• 1 1/2 tbsp chopped Ginger
• 4 cups Chicken stock/ Vegetable stock

Instructions:

1. Heat the butter in a big saucepan until it bubbles.
2. Stir-fry the garlic, ginger, and onion for two minutes.
3. Add the celery and cook for 5 minutes.
4. Cover it and lower the heat. Simmer for 10 minutes until the celery is soft.
5. Add salt and pepper. Mix well.
6. Add milk now. Adjust the salt if needed.
7. Take it off the flame and give it a minute to cool.

Celery Soup Recipe with Potatoes

Ingredients:

• 2 tbsp olive oil
• 300g celery sliced, with tough strings removed
• 1 garlic clove peeled
• 200g potatoes peeled and cut into chunks
• 500ml vegetable stock
• 100ml milk
• crusty bread to serve

Instructions:

1. Heat the oil in a large saucepan over a medium heat, tip in the celery, garlic and potatoes and coat in the oil. Add a splash of water and a big pinch of salt and cook, stirring regularly for 15 mins, adding a little more water if the veg begins to stick.
2. Pour in the vegetable stock and bring to the boil, then turn the heat down and simmer for 20 mins further, until the potatoes are falling apart and the celery is soft. Use a stick blender to purée the soup, then pour in the milk and blitz again. Season to taste.

Glucose-Friendly Celery Soup

Ingredients:

• 2 tbsp olive oil
• 300g celery sliced, with tough strings removed
• 1 garlic clove peeled
• 200g potatoes peeled and cut into chunks
• 500ml vegetable stock
• 100ml milk
• crusty bread to serve

Instructions:

1. Heat the oil in a large saucepan over a medium heat, tip in the celery, garlic and potatoes and coat in the oil. Add a splash of water and a big pinch of salt and cook, stirring regularly for 15 mins, adding a little more water if the veg begins to stick.
2. Pour in the vegetable stock and bring to the boil, then turn the heat down and simmer for 20 mins further, until the potatoes are falling apart and the celery is soft. Use a stick blender to purée the soup, then pour in the milk and blitz again. Season to taste.

Healthy Celery Soup

Ingredients:

• Vegetables: Use canned tomatoes, leftover cooked vegetables, frozen vegetables, or chopped fresh vegetables, such as onions, celery, carrots, cabbage, greens, and broccoli.
• Protein: Choose chicken, turkey, or lean beef.
• Vegetarian protein: Add slices of tofu or crumbled tempeh to your bowl. Beans, lentils, and peas are other great vegetarian protein sources that work well in soups. Top your soup with shredded cheese for more protein.
• Herbs and seasonings: Garlic pumps up flavor well. Bay leaf, thyme, basil, and oregano meld nicely with most soups. Miso adds umami and makes a great soup base.
• Broth or stock: From organic to low-sodium to vegetarian, the ideal soup base is up to you and can be fortifying on its own.
• 15-oz. Add the broth, tomatoes, beans, frozen vegetables, and herbs and seasonings. Simmer for 15 minutes, until the vegetables are cooked and tender. Nutritional value depends on the ingredients used.

Other Celery Recipes

Celery Salad with Horseradish and Celery Root

Simple but artful, this recipe brings interesting textures and flavors to the standard salad.

Ingredients:

• 1 medium celery root
• 10 celery stalks, thinly sliced
• 1/2 cup celery leaves
• 1 shallot, thinly sliced into rings
• 1 tbsp lemon zest
• 1 tbsp prepared horseradish
• 1/2 cup olive oil
• 3 tbsp fresh lemon juice
• 1 cup flat-leaf parsley, packed
• salt
• fresh ground black pepper

Instructions:

1. Peel and halve celery root, then use a mandolin to thinly slice one half. Cut the other half into matchsticks.
2. Combine celery root with celery stalks, shallot, lemon zest, and horseradish.
3. Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes.
4. Meanwhile, whisk oil and lemon juice. Season with salt and pepper.
5. Drizzle over vegetables, then top with celery leaves and parley, tossing to combine.

Ants on a Log

This recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins.

Ingredients:

• 3 tbsp cream cheese
• 2 celery stalks, trimmed
• 1/4 cup assorted dried fruit

Instructions:

1. Spread cream cheese into the hollow side of each celery stalk and then sprinkle with dried fruit.

Considerations

• Potential Bloating: If you eat too much celery, it can cause bloating or gas. That may be because celery has high levels of the compound mannitol, which can cause dehydration, disrupt the balance of sodium levels in your body, and create other problems.
• High Sodium in Commercial Soups: The main drawback of commercially prepared soups is the high-sodium content.
• Caloric Content of Creamy Soups: Cream-based varieties, such as clam chowder or cream of broccoli taste great, but at a high-calorie cost. A serving of Panera’s Broccoli Cheddar Soup has 360 calories and 24 grams of fat (and that’s not including the baguette on the side). Solution: Blend in cooked cauliflower, white beans, or tofu to add a creamy consistency to your soup without too many calories.
• Protein Deficiency: Don’t shortchange yourself on protein when you eat soup to lose weight. It is difficult to get enough protein from most canned soups.

Celery Root

Also called celeriac or knob celery, celery root is the knobby, ball-like end of the plant. It's a root vegetable like turnips, parsnips, and water chestnuts. Celery root has a mild taste that pairs well with many foods, and it's often used as a substitute for potatoes. Simply swap in celeriac for potato (mashed celeriac instead of mashed potatoes), and season with things such as salt, pepper, and cheese. You can also eat it sautéed, boiled, or pureed. Celery root has many health benefits, and unlike soy or wheat, celery root isn't known to cause food allergies.

• Pros: Celery root is a versatile vegetable that works well in many recipes. You can season it with garlic, lemon, capers, parsley, and other choices. You can make it part of a healthy diet. It's also easy to find in the grocery store, inexpensive, and contains several vital nutrients.
• Cons: Celery root is high in fiber, which can sometimes be tough on your stomach and cause gas. If you're not used to eating high-fiber foods, start with a small amount of celeriac before you serve it as a side dish or substitute it for potatoes. Celery root can also have too many carbohydrates for people with blood sugar issues.

Celery root is a good source of fiber, and it also contains many other essential vitamins and minerals you need to maintain a healthy diet. One cup of celery root has:

• Vitamin C: You need this antioxidant for a healthy immune system. Vitamin C can also help your body absorb iron from food or supplements. Celery root includes about 12.5 milligrams of vitamin C per serving, which is a solid amount of the 75 milligrams (for women) or 90 milligrams (for men) that you should get from your diet every day.
• Vitamin K: Vitamin K helps form blood clots and builds healthy bones. But if you take blood thinners, talk to your doctor about eating celery root before you add it to your diet.
• Magnesium: This mineral supports your muscles and nerves, and helps give you energy, but many Americans don't get enough in their diets. Low levels of magnesium can lead to high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Celeriac includes 31.2 milligrams of magnesium per serving, which can help you reach the recommended dietary allowance (RDA) for your age.

Celery Juice

Juicing is a popular way to get your vitamins and minerals by squeezing or pressing fresh fruits and vegetables. Celery juice is made from fresh celery stalks.

How to make celery juice:

The easiest way is with a juicer. Cut the tops and base off several stalks of celery, wash the ribs very carefully (even if they're organic), and then put them into your juicer. You can also add a fresh peeled lime or a few apples to pump up the flavor. Serve it right away or drink it within 24 hours. You can make it in a blender if you don't have a juicer. Just chop the celery finely and blend well. Add some water if needed. Then, strain it through cheesecloth and enjoy within 24 hours.

Celery Salt

This seasoning is a mix of ground celery seeds and salt. It has a mild, salty flavor, and you can use it to season all kinds of savory foods and drinks. It tastes a lot like regular salt but has an earthy finish that can become bitter. You can use celery salt in place of regular salt in many savory dishes, especially those with onions or carrots. You can also add celery salt to dishes like egg salad and tuna salad, or sprinkle it atop a fresh lobster roll for a punch of flavor. It can also be used to rim a Bloody Mary glass.

Growing Celery at Home

Many people think celery is hard to grow because it has specific watering and soil quality requirements. But with proper care, you can grow it at home.

Celery needs well-drained, organic sandy soil with lots of organic matter, such as compost or leaves. Test your soil to check what fertilizer it needs before you plant. Celery works best as a transplant, so look for plants with well-established roots. Depending on where you live, you can start planting in April or May. Space the plants about 12 inches apart to help force them to grow tall. Celery plants need plenty of water, about 1-2 inches every week while they're growing. Soak the soil thoroughly when you water because the root systems of the plants are small and shallow. Watering regularly will produce a crispier crop. Drip irrigation systems are ideal for celery plants.

Celery: Raw vs. Cooked

Is it better to eat celery raw or cooked? Both are good for you, and eating a variety is best. Raw celery may have slightly more antioxidants. Cooking it can make other nutrients easier to absorb and may also help with digestion if raw veggies upset your stomach. Steaming is a great option because it keeps more nutrients while making celery easier on your gut. "If you can, enjoy celery both ways to get a good mix of benefits."

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