Energetics of Chicory: Salad’s New Best Friend
The chicory plant is a part of the dandelion family (Cichorium intybus). Many varieties of chicory are cultivated for their salad leaves. The leaves come in a rainbow of colors and are on the bitter side, which pairs well with piquant and peppery leaves like arugula or mustard greens.
Fun Fact! Thomas Jefferson was the first farmer to grow chicory in the United States after George Washington gifted him seeds!
Variations
Common Chicory: The leaves are a nice deep green color that resembles the leaves of the dandelion. Of all the variations, this one is the most bitter. To cut the bitterness, blanch the leaves and discard the water before eating. These cooked leaves are a great spinach substitute and work well with pasta and meat dishes.
Radicchio: The leaves of this variety are dark red and the colder the weather the darker the red becomes! The heads are round and grapefruit-sized and should feel tightly packed. The flavor is both bitter and spicy, but it can be mellowed by grilling or roasting it.
Sugarloaf: Looks very similar to Romaine Lettuce with light green leaves that are tightly packed together. These leaves have a slightly nutty undertone along with the usual bitterness.
Belgian (French) Endive**: This variety presents as a small head of cream-colored leaves. The white color comes from the fact that this endive is grown completely underground. The whiter the color the less bitter the leaves. To preserve the color and flavor, the plant is sold in a paper wrapper. Belgium Endives are grown in two places, Belgium and California.
Escarole: This variety looks like a loose head of lettuce with rounder leaves, think butter lettuce. Unlike butter lettuce, escarole is a dark green color.
**“True endives” are actually a separate species in the dandelion family, Cichorium endive, and are commonly known as curly endive.
How to Choose and Store
The best varieties to store are common chicory, Belgium endive, and radicchio, as they do very well in the fridge if stored properly. Wrap them loosely in a paper towel and put it in your veggie drawer for up to 2 weeks. Escarole can also be stored the same way, but it only lasts 3-5 days. Curly endives are much more fragile and need to be used with a few days.
Sadly, of all the chicory leaves only cooked escarole can be frozen. The other varieties are very perishable and are not easily preserved.
Nutrition
Chicories of all varieties are a powerhouse of nutrition. In general, they are excellent sources of vitamin K, essential to blood and bone health, B vitamins, vitamin A, and vitamin C. The chicory leaves also carry amazingly high amounts of lutein and Zeaxanthin, two antioxidants that help to maintain eye health. They are also a great source of folate, iron, copper, and zinc.
High in good dietary fiber and inulin, chicories (especially their roots) are great for maintaining bowel health and improving cardiac health by lowering triglyceride levels. They are also surprisingly high in protein (1.7g per 100g) while also being fairly low in calories.
Energetics
Chicory leaves are bitter in flavor and thus are cooling and drying with a damp draining ability. It is helpful in lowering inflammation and helps relieve fever. The damp clearing abilities help break up cholesterol and fats which has been shown to help lower triglycerides and blood pressure.
These can also be used as a purgative and should be used in caution in those who have issues with diarrhea or loose stools.
White Bean & Escarole
Ingredients
2 tablespoon extra virgin olive oil
1 head escarole - washed and chopped
4 cloves garlic - minced
¼ teaspoon red pepper flakes
Salt - to taste
Freshly ground black pepper - to taste
1 cup vegetable broth - divided
1 15-ounce can cannellini beans - with their juices
Seeded Italian bread - for serving
Freshly grated parmesan cheese - for serving
Preparation
Warm the olive oil in a large skillet over medium heat. Add the chopped escarole, garlic, and red pepper flakes. Season with salt and pepper, and cook for a few minutes until the escarole is wilted. Pour in ½ cup vegetable broth, and simmer uncovered for 5 minutes.
Add the can of white beans with the juices and another ½ cup vegetable broth. Simmer, stirring occasionally, for 10 minutes to allow the flavors to meld. Taste, and adjust seasonings as desired.
Divide the beans and escarole into serving bowls and sprinkle with parmesan cheese if desired. Spoon the dish over crunchy bread, or eat it with a spoon and have bread on the side. Enjoy!
Sources
Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.
Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.
https://itsavegworldafterall.com/beans-and-escarole-recipe/#recipe