Bulbous, gnarly root with celery-like flavor. 1 cup cooked provides 64% DV vitamin K (the highest of any non-leafy vegetable), 15% DV vitamin C, 10% DV phosphorus, moderate fiber, and low calories (66 cal/cup). Lower carbohydrate than potato (14g vs. 26g per cup). Contains phthalides (same as celery stalk) — compounds that have documented blood pressure-lowering activity through calcium channel antagonism.
Available at well-stocked grocery stores and farmers markets. Whole Foods and specialty stores.
The phthalide compounds in celery family vegetables (3-n-butylphthalide and sedanolide) have documented calcium channel antagonism — relaxing smooth muscle in blood vessel walls, reducing peripheral vascular resistance, and lowering blood pressure. Traditional Chinese medicine uses celery seed specifically for hypertension; a 2016 Iranian RCT found celery seed extract significantly reduced both systolic and diastolic blood pressure. Vitamin K at 64% DV per cup contributes to the bone health protocol — particularly for the lactose-intolerant majority of the Black community who need non-dairy vitamin K sources for osteocalcin activation.
Peel the rough outer skin (use a knife, not a peeler). Cube and roast (425°F 25-30 min), mash with butter/olive oil as a low-carb mashed potato substitute, or shred raw for salads. In soups and stews. Raw: julienne for celeriac remoulade (French preparation with mayo + Dijon).
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