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Colorful Vegetable Casserole:
Ingredients - Cauliflower, broccoli, zucchini, sweet potato, red bell pepper, celery
Milk, cream, extra virgin olive oil, black pepper, salt
Mustaleima cheese, Parmesan
Cover the casserole with baking paper for part of the time to prevent it from browning too much.
Oven 180 degrees Celsius
(Olive oil remains unsaturated when the oven does not exceed 180 degrees.)
Celery is a low-calorie, high-fiber vegetable that contains significant amounts of vitamin K and C, potassium, folate, and antioxidants.
Health benefits:
- Digestion and gut health: Its high fiber content promotes bowel function and may help prevent constipation.
- Antioxidants and inflammation reduction: Celery contains flavonoids and polyphenols, such as apigenin, which protect cells from oxidative stress and may reduce inflammation.
- Heart and vascular health: Potassium and other electrolytes support blood pressure and heart function.
- Weight management: Low in calories and high in fiber, it provides a feeling of fullness and supports weight management.
Celery is therefore a nutritious and versatile vegetable that supports digestion, heart health, and provides antioxidants, while being low in calories and easy to add to your daily diet.
Usage and considerations:
- Celery can be used raw, in salads, as juice, or in cooking.
- Its high vitamin K content can affect the effectiveness of blood-thinning medication, so intake should be monitored when on such medication.
- Excessive consumption can increase sodium intake and may cause allergic reactions in some individuals.
- Storage: in the refrigerator in a plastic bag or wrapped in aluminum foil, to be used within 1–2 weeks. Freezing is possible when chopped and stored in an airtight container.
Nutritional values (per 100 g of raw celery)
Energy: about 16 kcal
Water: 95–96 g
Protein: 0.7 g
Fat: 0.2 g
Carbohydrates: 3 g
of which sugars: 1.3 g
Fiber: 1.6–1.8 g
Vitamins:
Vitamin K: 29.3 µg
Vitamin C: 3.1 mg
Folic acid: 36 µg
Minerals:
Potassium: 260 mg
Calcium: 40 mg
Magnesium: 11 mg
Sodium: 80 mg
