Polish Greek-Style (baked) Fish
Celery root is the wrinkly old geezer of the vegetable world.
—Jess Thomson
Let's chat with you about one amazing veggie that could rock your world during perimenopause: celery root! It's a quirky-looking vegetable that might seem a bit intimidating at first, but trust me, it's worth getting to know. Let's dive into the nutritional value of celery root and also explore how carrots and white fish can join the party and help ease those pesky perimenopause and menopause symptoms.
Your New Nourishing Friend: Celery Root
First things first, let's talk about celery root, also known as celeriac. Contrary to its name, celery root is not the root of stalk celery that you easily find in the grocery store. It's more like a cousin with many aliases like turnip-rooted celery, knob celery, or celeriac. Often harvested in the late fall, it has a mild, celery-like flavor with a starchy texture. Despite its odd appearance, this root veggie is packed with fantastic nutrients. It's a low-calorie food, which is always a bonus. Plus, it's a great source of dietary fiber, which can help keep your digestive system happy and promote healthy bowel movements. You can think about fiber as a broom for your intestines, sweeping away toxins and waste. Whoosh! Research suggests that maintaining a high-fiber diet can support weight management and even reduce the risk of heart disease and type 2 diabetes [1].
But that's not all! Celery root also contains vitamins and minerals that can benefit your overall health. It's a good source of vitamin C, which can help boost your immune system and keep those pesky colds at bay. Plus, it's rich in vitamin K, which plays a crucial role in bone health. As we age, our bones need all the support they can get! Speaking of bones, celery root also contains calcium, which is vital for maintaining strong and healthy bones [2].
Collaborating With Carrots
Now, let's bring in some colorful pals to the party. Carrots are like a rainbow in your kitchen, and they bring loads of health benefits to the table. These crunchy wonders are brimming with beta-carotene, which your body converts into vitamin A. Vitamin A is an all-star nutrient that supports healthy vision, boosts your immune system, and keeps your skin glowing. Carrots are also rich in antioxidants, which can help fight off inflammation and keep your cells happy and healthy [3].
Adding White Fish To Your Dish
And now, let's reel in some white fish to complete this nutritional trio. White fish, like cod or halibut, is a fantastic source of lean protein. Protein is the building block of our bodies and plays a crucial role in hormone production, including those involved in menopause. Including white fish in your diet can provide you with the amino acids needed to keep your hormones in harmony. Additionally, white fish is an excellent source of omega-3 fatty acids, which can help reduce inflammation and support heart health [4].
So, how do these wonders improve perimenopause and menopause symptoms? Well, the combination of fiber from celery root, beta-carotene from carrots, and lean protein from white fish can help balance hormones and support overall well-being. The fiber in celery root can aid in managing weight, reducing bloating, and supporting a healthy gut. Carrots, with their wealth of antioxidants, may help alleviate some of the mood swings and hot flashes that often accompany perimenopause and menopause. And the lean protein from white fish can provide your body with the necessary building blocks for hormone production, potentially easing symptoms like fatigue, irritability, and low libido [5].
Remember, everyone's body is unique, and what works for one person might not work for another. It's always a good idea to consult with a healthcare professional or a registered dietitian to create a personalized plan that suits your needs and preferences.
So, there you have it, my fabulous friend! Celery root, carrots, and white fish can team up to give you a boost during perimenopause and menopause. Time to get creative in the kitchen and whip up this Polish fish dish of rooty goodness.
Happy cooking!
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Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205.
USDA FoodData Central. Celeriac, raw. Accessed on June 20, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170144/nutrients
USDA FoodData Central. Carrots, raw. Accessed on June 20, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/11124/nutrients
Office of Dietary Supplements - Omega-3 Fatty Acids. National Institutes of Health. Accessed on June 20, 2023, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
The North American Menopause Society (NAMS). Accessed on June 20, 2023, from https://www.menopause.org/
