If you are looking for a low-calorie vegetable to add to your diet, cooked celery is a great choice. One medium stalk (7-1/2" - 8" long) of cooked celery contains only 6 calories, making it a perfect snack or ingredient for your meals.

Cooked celery is not only low in calories but also high in nutrients. One medium stalk of cooked celery (40g) provides 17% of the Daily Value (DV) for vitamin K, 4% of the DV for vitamin A, and 3% of the DV for vitamin C. It also contains small amounts of calcium, potassium, and folate.

In this article, we'll explore the nutritional information, health benefits, cooking tips, ways to incorporate cooked celery into your diet, how to store it, and possible risks and side effects of consuming celery.

Nutritional Information of Cooked Celery

Cooked celery is a great source of vitamins and minerals. A medium stalk of cooked celery (40g) provides 6 calories, 0.6g of protein, 1.2g of carbs, and 0.1g of fat. It also contains small amounts of calcium, potassium, and folate. Additionally, cooked celery is a good source of dietary fiber, providing 1.6g in one medium stalk. Dietary fiber is essential for maintaining healthy digestion and lowering the risk of heart disease and diabetes.

Health Benefits of Cooked Celery

Cooked celery has numerous health benefits. It is low in calories and high in nutrients, making it an ideal choice for weight-conscious individuals. Additionally, it contains antioxidants and anti-inflammatory compounds that help to protect the body against chronic diseases such as cancer, heart disease, and Alzheimer's disease. Cooked celery is also a natural diuretic, which means it can help to flush excess water and waste out of the body. This can be particularly beneficial for those with high blood pressure or fluid retention.

Cooking Tips for Celery

Celery can be boiled, steamed, roasted, or sautéed. To cook celery, simply chop it into small pieces and add it to your favorite recipes. It works well in soups, stews, stir-fries, and salads. When cooking celery, it is important to avoid overcooking it, as this can cause it to become mushy and lose its nutrients. Cook it just until it is tender but still has a bit of crunch.

Ways to Incorporate Cooked Celery in Your Diet

There are many ways to incorporate cooked celery into your diet. You can add it to soups, stews, and casseroles for added flavor and nutrients. It also works well in stir-fries and salads. Alternatively, you can eat it as a snack with your favorite dip or spread. Another way to enjoy cooked celery is to use it as a base for a vegetable juice or smoothie. It blends well with other vegetables and fruits and can help to boost the nutritional value of your drink.

How to Store Cooked Celery

Cooked celery should be stored in an airtight container in the refrigerator. It will last for up to 5 days when stored properly. You can also freeze cooked celery if you have leftovers. Simply place it in a freezer-safe container and store it in the freezer for up to 6 months.

Comparison of Cooked and Raw Celery

Both cooked and raw celery have their benefits. Raw celery contains more vitamin C and some of its other nutrients are more readily available when it is eaten raw. However, cooking celery can help to break down its tough fiber and make its nutrients more bioavailable. Cooked celery is also easier to digest for some people, particularly those with digestive issues. However, it is important to note that cooking can cause some of the nutrients in celery to be lost, so it is best to consume it both raw and cooked.

Differences between Cooked and Steamed Celery

Cooking and steaming are two different methods of preparing celery. Cooking involves boiling or sautéing, while steaming involves cooking it over boiling water. Both methods can be used to cook celery, but steaming may be a better option for those who want to retain more of its nutrients. Steaming helps to preserve the nutrients in celery while cooking can cause some of the nutrients to be lost.

Risks and Side Effects of Consuming Celery

Celery is generally safe for most people to consume. However, some individuals may be allergic to celery and may experience symptoms such as itching, swelling, and difficulty breathing when they eat it. Additionally, celery contains a natural compound called oxalate, which can contribute to the formation of kidney stones in some people if consumed in excess. If you have a history of kidney stones, it may be best to limit your intake of foods that are high in oxalate, including celery.

Frequently Asked Questions About Cooked Celery

Q: Is cooked celery as healthy as raw celery? A: While raw celery contains more vitamin C, cooking celery can help to break down its tough fiber and make its nutrients more bioavailable. It is best to consume both raw and cooked celery to reap its full health benefits. Q: Can I freeze cooked celery?

Delicious Recipes Using Cooked Celery

1. Cream of Celery Soup: Heat some olive oil in a pot over medium heat. Add chopped onions, garlic, and celery and cook until tender. Add chicken broth and bring to a boil. Reduce heat and simmer for 15 minutes. Puree the soup until smooth and creamy. Serve hot. 2. Celery and Apple Salad: Combine cooked celery, chopped apples, walnuts, and raisins in a bowl. Whisk together olive oil, lemon juice, honey, and Dijon mustard and pour over the salad. Toss to combine and serve. 3. Celery and Mushroom Stir-Fry: Heat some sesame oil in a wok over high heat. Add sliced mushrooms, water chestnuts, and diced celery and stir-fry for 2-3 minutes. Add soy sauce and honey and cook for another minute. Serve hot with steamed rice.