Celery: Fruit / Vegetable of the Month

Celery is more than a virtuous dip scooper, a low-cal food for dieters, or an inexpensive filler for a party tray. Celery is a nutrient powerhouse in it's own right, containing multiple health promoting phytochemicals known to prevent or stop cancer growth, improve blood vessel health and improve cognitive functioning.

Celery didn't always have such a stale reputation. In the middle ages celery or smallage as it was called was used as a medicine to treat many different types of illnesses. Winning Olympic athletes were given bunches of smallage rather than flowers as an honor. The Italians were the first to begin using celery as a food in the 16th century. In the 19th and 20th centuries celery was a considered a delicacy consumed during the Christmas holidays by the Victorians.

Enjoy celery for its unique crunch and the flavor it adds to foods, in addition to its health promoting properties. Beyond the powerful phytochemicals it contains, celery is also an excellent source of vitamin K needed for blood and bone health and a good source of folate and vitamin A. Because of its fibrous nature, celery is a great prebiotic source, providing benefits beyond gut health. Celery is a great food for children since all of the chewing required provides great oral motor feedback helping with speech skills.

Now that you know the amazing health benefits of celery you can feel great about offering children plenty of ants on a log. Celery also tastes great filled with a soft cheese mixed with dried fruits of your choice. We made one with dried apricots and ricotta cheese that was fantastic! Also try a more savory option by serving with cream cheese sprinkled with paprika. Dice celery with apples in chicken or tuna salads. Celery also pairs nicely with sweet pears and radishes for a savory pairing. Feel confident adding this amazing vegetable to your soups, stews and salads and feel a sense of pride and recognition when you serve the celery on your next party tray.

If you are trimming the bottom of the bunch all at once, save the end to make a beautiful rose stamp.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......