How do you make raw celery taste less bitter?
Celery is a healthy and nutritious vegetable that is delicious when cooked, but can have an overpowering bitter taste when eaten raw. The bitter compounds in celery come from phytonutrients called polyphenols that have many health benefits, but some people find the taste off-putting. Thankfully, there are several methods you can use to mellow the bitterness and bring out the refreshing, aromatic flavors of celery.
Why Does Celery Taste Bitter?
Celery contains phytonutrients called phenolic acids that contribute to its bitter taste. The main compounds are:
- Phenylalanine
- Tannins
- Furanocoumarins
- Polyacetylenes
These compounds help protect the celery plant from pests and diseases. When we eat celery, they trigger receptors on our taste buds that detect bitterness. The crisp, watery nature of celery also accentuates the bitter taste.
While phenolic acids cause bitterness, they also act as antioxidants in our bodies that fight free radicals and reduce inflammation. So the bitter taste has a purpose.
Tips to Reduce Bitterness
Luckily, there are easy ways to balance, mask, or remove bitterness from celery:
1. Remove the Strings
The fibrous strings on the back of celery stalks are highly bitter. Scrape them off with a vegetable peeler or knife before eating it raw. Removing the strings will instantly make the celery taste less bitter.
2. Soak in Water
Soaking chopped celery in water for 30 minutes helps leach out some of the bitter polyphenols. Drain and pat dry before serving.
3. Blanch Quickly
Blanching, or briefly cooking celery in boiling water, reduces bitterness. Add celery pieces to boiling water for 30 seconds, then immediately drain and run under cold water to stop the cooking process. This mellows the bitterness while keeping the celery crisp.
4. Salt and Sugar
Sprinkling chopped celery with a pinch of salt balances the bitterness and enhances the savory flavor. You can also add a touch of sugar, which masks bitterness much like adding sugar to coffee or tea.
5. Acidic Ingredients
Ingredients like lemon juice and vinegar cut through bitterness. Try squeezing fresh lemon over sliced celery sticks. Apple cider vinegar works well too.
6. Healthy Fats
Coating celery with olive oil, sesame oil, or tahini (sesame paste) tempers the bitter edge. The fats coat your taste buds and round out the flavors.
Serving Ideas
Once you’ve tamed the bitterness, there are endless ways to serve crisp, refreshing celery:
Snacks
- Ants on a log – fill celery sticks with nut butter and top with raisins
- Cheese sticks – load celery sticks with cream cheese, ricotta, or goat cheese
- Tzatziki celery – fill with Greek yogurt, cucumber, garlic and dill dip
Salads
- Waldorf chicken salad – mix with apples, chicken, walnuts, lemon juice and mayo
- Celery root remoulade – thin matchsticks of celery and celery root tossed in tangy dressing
- Thai celery salad – combine with carrots, radishes, and spicy lime dressing
Soups & Stews
- Chicken noodle soup – add celery stalks and leaves
- Beef stew – sauté celery with onions, carrots and garlic
- Minestrone – celery adds flavor and texture
Stir-Fries & Savory Dishes
- Smoked salmon and celery stir-fry
- Chicken or tuna salad with chopped celery
- Egg or potato salad with diced celery
Smoothies
- Green smoothies – blend with spinach, kale, cucumber, apple, etc.
- Tropical smoothies – combine with mango, pineapple, banana, etc.
Nutrition Facts
Once you get past the bitter taste, celery is extremely nutritious. Here is the nutrition profile of 1 cup of chopped raw celery (101g):
| Nutrients | Amount |
|---|---|
| Calories | 16 |
| Fat | 0.17 g |
| Carbohydrates | 3 g |
| Fiber | 1.6 g |
| Protein | 0.7 g |
| Vitamin K | 29% DV |
| Folate | 9% DV |
| Potassium | 6% DV |
| Vitamin C | 3% DV |
| Vitamin B6 | 3% DV |
| Calcium | 2% DV |
Celery is very low in calories and rich in vitamin K, providing 29% of the daily value in just one cup. It also contains immune-boosting vitamin C, heart-healthy potassium, and folate for cell function and DNA synthesis.
Health Benefits
Here are some of the top health benefits of celery:
Hydration
Celery is 95% water, making it an excellent way to hydrate the body.
Blood Pressure
Celery contains phthalides that relax artery walls and increase blood flow. Animal studies show celery lowers high blood pressure.
Inflammation
The polyphenol antioxidants in celery reduce oxidative stress and inflammation.
Gut Health
Celery’s insoluble fiber adds bulk to stools and may improve regularity. It also acts as prebiotic to feed beneficial gut bacteria.
Weight Loss
With only 16 calories per cup, celery is a volume-rich, low-calorie food that can aid weight loss.
Cancer Prevention
Research shows celery’s antioxidants protect against oxidative damage that can lead to cancer. Luteolin in celery prevents growth of cancer cells.
Conclusion
While raw celery has an acquired bitter taste, there are many simple ways to mellow the bitterness and enjoy its hydrating crunch. Removing the strings, soaking in water, quick-blanching, adding salt, acid, or oil all balance the bitter phytonutrients. Once the bitterness is reduced, celery makes a nutritious addition to smoothies, salads, soups, snacks, and more. Its low calories, hydration, fiber, and antioxidants provide great health benefits. Don’t let the bitterness deter you – with a few tricks, celery’s refreshing taste and nutrition can be enjoyed.
