Exploring science

Celery and Leeks

Celery and Leeks belong to the Apiaceae family, which also includes carrots and parsley. Leeks, on the other hand, share their family with onions, garlic, and scallions.

Calories

Leeks are slightly higher in calories than celery, providing 61 grams compared to celery’s 16 grams. The choice depends on whether you prioritize low-calorie options or are open to slightly higher calorie options. Regardless, both vegetables can contribute to a weight-loss diet.

Health Benefits of Leeks and Celery

Both celery and leeks are good sources of B vitamins, but leeks have slightly higher levels of thiamine and vitamin B6.

What Research Says

Leeks contain various bioactive substances, including allicin, quercetin, and other sulfur-containing compounds, similar to onions. These compounds possess various potential benefits, including anti-cancer, anti-inflammatory, anti-obesity, anti-oxidant, and anti-bacterial properties. This potential earns leeks a place among “superfoods,” although further research is needed to confirm the exact mechanisms and effectiveness of these biological effects. Studies are also ongoing to understand how these compounds might affect gut health and the microbiome.

Research on Celery Juice

According to a research article published in the journal “Innovative Application of Metabolomics on Nutritional Compounds in Foods,” celery juice contains bioactive constituents with the potential to improve people’s health. The study compared the levels of bioactive compounds (extra-nutritional constituents) in different celery cultivars from various countries. Interestingly, the research found that juices from Chinese celery cultivars have higher concentrations of bioactive compounds, while those from the United States and Europe have lower levels but yielded higher juice yields.

Preparation

Ingredients:

• 1 tablespoon olive oil (or preferred oil)
• 1 cup coarsely chopped leeks
• 1 cup finely chopped celery, fibrous strings removed
• Green chilies (jalapeños or your preferred variety), to taste
• 1/2 teaspoon ajwain seeds
• 1/2 to 1 teaspoon mixed Italian spices
• 1 teaspoon ground black pepper
• 1/4 cup uncooked rice
• Salt to taste

Instructions:

1. Cook the rice in a separate pan until thoroughly cooked and all water is absorbed. Set aside.
2. Heat the oil in a wok or pan.
3. Add the ajwain seeds and wait until they become fragrant, but be careful not to burn them.
4. Immediately add the leeks and sauté over medium heat for 5 minutes, until they are about 50% wilted.
5. Add the chilies.
6. Add the celery and sauté over medium heat for 5 minutes, or until softened. If you prefer a slightly crunchy texture, cook for just 1-2 minutes.
7. Add the Italian spices and black pepper powder, and sauté for another minute.
8. Stir in the cooked rice.
9. Season with salt to taste.
10. Enjoy your delicious and healthy fried rice

References

1. Xie, T.; Wu, Q.; Lu, H.; Hu, Z.; Luo, Y.; Chu, Z.; Luo, F. Functional Perspective of Leeks: Active Components, Health Benefits and Action Mechanisms. Foods 2023, 12, 3225. https://doi.org/10.3390/foods12173225.
2. Yan, J.; Yang, X.; He, L.; Huang, Z.; Zhu, M.; Fan, L.; Li, H.; Wu, L.; Yu, L.; Zhu, W. Comprehensive Quality and Bioactive Constituent Analysis of Celery Juice Made from Different Cultivars. Foods 2022, 11, 2719. https://doi.org/10.3390/foods11182719.