Does anyone else get really excited seeing Thanksgiving recipes pass through their social media feed? Especially when they are creative, low FODMAP Thanksgiving creations? I sure do!
I have fond memories of Thanksgiving. My mom has always gone all out- taking a few days off work to prep for the feast and deliver an impressive array of comforting culinary magic.
As a nutritionist and personal chef, I am a bit embarrassed to admit that I’ve never made turkey, stuffing, or gravy. Oh my…I said it! But I have never been the Thanksgiving host, so there has not been much opportunity to get creative.
But now that I have an audience (you!) who is hungry for low FODMAP Thanksgiving options that won’t flare symptoms, I’ve got the recipe development inspiration I needed!
Celeriac (aka Celery Root)
As the name implies, celery root is the root of the long, crunchy, green vegetable, celery. Unlike celery which becomes high in the FODMAP category polyols at a serving size of 1/2 stalk, celery root is low FODMAP at all serving sizes measured !
Celery root is a gnarly looking root with tan skin and an off-white inside. It has a texture similar to a sweet potato, but a little less firm.
It used to be challenging to find celery root in grocery stores, but it seems to be much more available in health food stores nowadays. I know this because one of our classic family dishes for Thanksgiving is celery root salad courtesy of my German grandmother. Unfortunately, I haven’t been able to re-create a low FODMAP version of my grandmother’s German Celeriac Salad since it relies heavily on onion for flavor. But my Pomegranate Celeriac Salad is a refreshing way to use this delicious & nutritious vegetable. This recipe was inspired by a recipe over on Fragrant Vanilla Cake!
Since the low FODMAP diet restricts so many different vegetables, I am eager to have clients include as many veggies as possible of those that are permitted on the diet. Research is increasingly showing that a diverse diet rich in vegetables is important for promoting diversity of the gut microbiome and subsequent positive health benefits.
Celeriac Nutrition Facts
Celeriac is packed with a variety of nutrients. In 1 cup of this veggie, you get the following [calculated based on references 2 & 3]:
- 12.5 mg vitamin c = 21% DV
- 179 mg phosphorous = 18% DV
- 468 mg potassium = 13% DV
- 0.257 mg vitamin B6 = 13% DV
- 2.8 g fiber = 11% DV
- 31 mg magnesium = 8% DV
- 64 mcg vitamin K = 8% DV
- 67 mg calcium = 7% DV
- 1.09 mg iron = 6% DV
- 0.078 mg vitamin B1 = 5% DV
- 0.094 mg vitamin B2 = 5% DV
- 1.092 mg vitamin B3 = 5% DV
- 0.51 mg zinc = 3% DV
- 12 mcg folate = 3% DV
DV = daily value = based primarily on the recommended dietary allowances (RDAs) = you should try to get at least this much!
- 1 small celeriac root, peeled with pairing knife, cut into 1-2 inch cubes
- ½ cup freshly chopped Italian parsley
- 1 stalk celery (omit for lower cumulative FODMAP load)
- ¼ cup pomegranate seeds
- ¼ cup almonds (sliced, slivered, or roughly chopped)
- 1 teaspoon whole cumin seeds
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- salt & pepper, to taste
- Place cubed celeriac in food processor and pulse until celeriac becomes roughly the size of rice.
- Toast cumin seeds in a skillet over low-medium heat until fragrant.
- Whisk together olive oil, lemon juice, and salt & pepper, to taste. Add cumin seeds and stir to combine.
- In a medium bowl, combine celeriac, parsley, celery (optional), pomegranate seeds, and almonds. Toss with the dressing. Taste test and adjust seasonings, as desired.
 Monash University Low FODMAP App. Accessed 11-10-2017.
 Food Composition Database. United State Department of Agriculture. Accessed 11-10-2017.
 Daily Value Reference. National Institutes of Health. Accessed 11-10-2017.
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