Gut-Friendly Celeriac Soup
Diversity in the diet is the key to having a healthy diet, especially when it comes to supporting gut health. Always think about adding new food to your repertoire. This is what I did recently with celeriac. It may not be new to you but it was new to me and that means I’m giving my gut some food that’s new to it.
Celeriac isn't just your average vegetable—it's got a fascinating history that spans Greek, Egyptian, and Roman cultures, not to mention its role in Ayurvedic and Chinese medicine where it was used as a detoxifier and to help lower blood pressure.
But wait, there's more to this funny-looking vegetable. Celeriac is nutrient-packed, loaded with a truckload of vitamins and minerals, including Vitamin C. And guess what? It's prebiotic, meaning it provides a feast for all the good bacteria partying in your gut.
Now, let's talk plant power. Celeriac brings a lot to the table. Think terpenes, polyphenols, and carotenoids—basically, a whole squad of plant compounds. But that's not all. It’s high in apigenin, the superstar flavonoid found in many fruits and vegetables. It has quite a list of benefits: heart health, brain boost, sleep support, mood-lifter, immune system defender, bone support, insulin stabilizer, and testosterone ally. It even has anti-cancer properties.
This all sounds good and the only thing that could spoil this party is if it didn’t taste good. Fortunately, it’s delicious.
When looking to support gut health, this is the kind of recipe to look for. Celeriac feeds good bacteria, as mentioned above. But the gut health value is increased by the other ingredients: onions, garlic, lemon, and broccoli sprouts, which are also prebiotic. The fats in the butter, coconut oil, cream, and coconut milk all contain fatty acids that are good for the GI tract.
Feel free to add other prebiotic veggies to the soup that taste good to you.
Celeriac Soup With Sprouts
Makes 4 bowls of soups
500 g celeriac, peeled and chopped into 1-2 inch pieces (see below for peeling instructions)
1/2 lemon (to prevent celeriac from discoloring when peeled)
2 tbsp butter or coconut oil
1 medium onion, peeled and chopped into 1-inch pieces
1 clove garlic, chopped
2 tbsp fresh thyme leaves (remove from stem) or 2 tsp dried
3-4 cups vegetable, chicken or bone broth
1/2 cup cream or full-fat coconut milk
Sea salt and pepper to taste
1/4 broccoli sprouts or 1 scoop broccoli sprout powder per serving
Serve with crostini toast
Melt the butter or coconut oil in a saucepot on medium-high heat. Add the onions and cook until slightly translucent. Stir occasionally. Add the celeriac to the pot and stir. Cook for 5 minutes. Add the broth and bring to a boil. Cover with a lid and lower to medium heat. Cook for 20 minutes or until the celeriac is soft. Transfer to a blender or use a hand blender to puree the soup. Add the cream or coconut milk. If it’s too thick add more broth. Season with sea salt or pepper to taste. Stir in the sprouts and ladle into a bowl. Serve
Tip: For more gut health benefits, top the soup with 1-2 tbsp sauerkraut once the soup has been ladled into a bowl.
To peel the celeriac: Use a sharp knife to cut off the outer layer and remove the root. To prevent the inner mass of the celeriac from discoloring, rub it with half of a lemon as each part of the mass is exposed. If you wish to do this ahead of time, cut the celeriac into 4 pieces and put it in cold water.
But if you need more time or want to do it beforehand, cut the celeriac into 4 pieces after it's peeled and put in a bowl of cold water. When ready to use, cut the larger pieces into 2-inch pieces.
Crostini Toast
1/2 a whole wheat or white baguette (a sourdough baguette is best)
1/3 cup melted butter or olive oil (more if needed)
1 tbsp oregano or basil or parsley
Sea salt and pepper
Slice the baguette into 1/4-1/2 inch thick pieces. Spread the pieces of bread out onto a tray lined with parchment and preferably use a rack on the tray. They bake better on a rack but this still works even if you just put them on the parchment paper. Lightly brush each side of the bread slices with either butter or olive oil. Lightly sprinkle one side with sea salt, pepper, and herb of choice. Bake in the oven at 275 degrees for 10 – 15 minutes (depending on how thick it is). Flip over the slice and bake for another 10 minutes. It will slightly color around the edge but stay chewy in the middle. Remove from the oven and let cool. Use as desired or transfer to a container with a lid and put in the freezer until you wish to use them. They will keep nicely at room temperature for at least three days in a container but if storing for longer, then it is better to freeze them. Sourdough crostini does tend to get a bit rubbery after a day or after it’s been frozen. It’s best made and served the same day.
Celeriac (Celery Root): Nutrition, Benefits and Uses (healthline.com)
Apigenin: Top 8 Benefits Reviewed | HealthNews
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