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Healthy Celery Soup

Celery RootCelery root or Celeriac is the root or bulb of celery, and is about the size of a large potato. This special root is far less starchy and has a  lower glycemic index than other common root vegetables. It has a crisp, yet hearty celery flavor and can be eaten raw or cooked (try making celery root chips* or cooking it like a baked potato). Be on the look out for it near other root vegetables at a local grocery store or farmers market.

Ingredients (6 servings, about 1 cup each)

  • 1 quart water
  • 1 leak or small onion, thickly sliced
  • 3 1/2 cups celery root, diced (about 2 celery roots)
  • 7 oz. fresh spinach leaves
  • freshly grated nutmeg
  • salt and freshly ground black pepper
  • 1/4 cup pine nuts, to garnish


  • Combine leek, celery root, spinach and water in a deep sauce pan and bring to a boil. Lower the heat and simmer for 10 to 15 minutes till vegetables are soft.
  • Poor the vegetables and liquid into a blender or food processor and puree (in batches, if necessary) until smooth.
  • Return to the rinsed pan and season to taste with salt, pepper and nutmeg. Reheat slowly.
  • Heat a non-stick skillet (do not add any oil). Add the pine nuts and toast till golden brown, stirring occasionally so they do not stick. Sprinkle them over the soup and serve.

Units per serving:

Carbohydrate: 1 1/2
Condiment: 1

Nutrition facts per serving:

90 Calories (37 from fat)
4g Fat
3g Protein
10g Net Carb

*To make celery root chips, preheat oven to 350 F. Peel the celery root and slice it as thin as possible using a sharp knife or mandolin. Arrange the slices in one layer in a baking pan lined with oiled parchment paper, drizzle (or spray) with olive oil, season with salt and pepper, and cook on the middle rack of the oven until crispy.

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