Are you looking for a low-calorie and nutritious addition to your diet? Look no further than fresh picked celery hearts! Two medium stalks, weighing in at 3.9 oz, come in at just 20 calories, making it a great option for those looking to maintain or lose weight.

But celery hearts don't just offer low calories. They also have a fantastic nutritional profile. They are a great source of vitamin K, containing 20% of your daily value per serving. They also contain antioxidants and anti-inflammatory compounds.

In this article, we'll explore the health benefits of celery hearts, ways to incorporate them into your diet, storage tips, buying guide, substitutes, recipes to try, tips for preparing, and cautionary notes.

Nutritional Profile

Celery hearts are a low-calorie food with a great nutritional profile. Two medium stalks come in at just 20 calories and are a great source of vitamin K, containing 20% of your daily value per serving. They are also rich in antioxidants and anti-inflammatory compounds and contain fiber, folate, and potassium. One study even found that celery extract was able to reduce blood pressure in rats due to active chemicals like phthalides.

Health Benefits

The nutritional profile of celery hearts offers many health benefits to those who consume them. Here are just a few: - The antioxidants and anti-inflammatory compounds can help protect against chronic diseases such as cancer and heart disease. - The fiber content in celery hearts can aid in digestion and help regulate bowel movements.

Ways to Incorporate Celery Hearts into Your Diet

Here are some easy ways to add celery hearts to your meals: - Chop them up and add them to salads. - Use them as a low-calorie and crunchy snack with hummus or peanut butter.

Storage Tips

To keep your celery hearts fresh for longer, store them in the refrigerator wrapped in a damp paper towel and placed in a plastic bag. They should last up to 2 weeks when stored this way.

Buying Guide

When purchasing celery hearts, look for tight stalks with fresh leaves. Avoid any that appear wilted or discolored. If possible, choose organic celery hearts to avoid exposure to pesticides.

Substitutes for Celery Hearts

If you don't have celery hearts on hand, here are some substitutes: - Regular celery stalks can be used in place of celery hearts in most cases. - Jicama or apple slices can be used as a crunchy alternative as well.

Recipes to Try

Here are some delicious recipes featuring celery hearts: - Celery and White Bean Salad - Chicken and Celery Stir-Fry

Tips for Preparing Celery Hearts

When preparing celery hearts, be sure to wash them thoroughly and remove any outer strings. The heart itself can be chopped or left whole depending on your preference. - To remove the outer strings, grab the thicker end of the stalk and pull down towards the thinner end. The strings should come off easily.

Cautionary Notes

While celery hearts offer many health benefits, they may not be suitable for everyone. Those with an allergy to celery should avoid consuming it. Additionally, celery can interact with certain medications, specifically blood thinners. - If you are taking any medications or have any concerns, speak with your healthcare provider before adding celery hearts to your diet.

Conclusion

Fresh picked celery hearts are a low-calorie and nutritious addition to any diet. Their fantastic nutritional profile and numerous health benefits make them a great option for those looking to maintain or improve their health. By incorporating them into your meals and snacks, you can enjoy all the benefits they have to offer.