Chicory Lettuce: Benefits, Nutrition and Recipes
Chicory, belongs to the Asteraceae family with sunflowers and dandelions, and has been used throughout Europe for millennia as both a food and a medicine. There are broad- and curly-leafed versions known, also known as endive (cichorium endive) and escarole. It has a bitter and spicy taste, which mellows when it is grilled or roasted.
Chicory is a woody, herbaceous plant that has a wealth of health benefits. Although chicory contains no huge amounts of any one nutrient, it can claim small amounts of the whole spectrum of vitamins and minerals, the most prominent being vitamins C and A, selenium, manganese, fiber, potassium, and phosphorus, as well as oligosaccharide-enriched inulin.
Some of the benefits of eating chicory might be to manage digestive issues and heart disease, reduce inflammation and arthritis pain, aid weight-loss, ease constipation, boost the immune system, reduce the effects of anxiety and stress, aid kidney health and lower your risk of cancer.
Lettuce, Chicory & Apple Salad with Poppy Seed Dressing
Serves 12
Ingredients 1lb mixed crispy salad leaves 2 heads chicory lettuce , trimmed & separated into leaves 2 apples, cored and sliced 1/2 cup toasted walnut, roughly chopped 2/3 cup cherry tomato, halved
Dressing 5 tbsp oil 5 tbsp honey 5 tbsp lemon juice 1 small shallot, finely chopped 1 heaping tbsp Dijon mustard 1 tsp poppy seed
Arrange the salad ingredients on a large platter or big salad bowl. Pour the dressing ingredients into a glass jar with a fitted lid, add some seasoning and shake well. When ready to serve, pour the dressing over and toss everything together.
White Beans With Chicory
Serves 4
INGREDIENTS 1 pound dried cannellini beans, washed and picked over, soaked for 4 to 6 hours in 2 quarts water and drained 1 medium onion, peeled, cut in half 4 garlic cloves, crushed 1 bay leaf Salt to taste 1 pound escarole, chicory or Batavia lettuce, leaves separated and washed 3 tablespoons olive oil 2 garlic cloves, minced
PREPARATION
Combine the beans with 2 quarts water in a 4-quart pot and bring to a boil. Skim any foam, then add the onion, crushed garlic, bay leaf and salt to taste. Reduce the heat, cover and simmer for 2 hours, until the beans are very tender. Taste and adjust seasoning. Remove and discard the onion, garlic cloves if desired, and bay leaf. Drain through a colander or strainer set over a bowl. Mash the beans with a potato masher and moisten with some of the cooking liquid. Stir in 2 tablespoons of the olive oil. The purée should be loose.
Bring a large pot of generously salted water to a boil and add the lettuce. Cook until just tender, about 2 minutes. Transfer to a bowl of cold water and drain. Squeeze out water and chop coarsely.
Heat the remaining olive oil in a large, heavy skillet over medium heat. Add the garlic, cook for 30 seconds, and stir in the lettuce. Cook for about 1 minute, stirring, until the lettuce is nicely coated. Season with salt and pepper.
Serve with the mashed beans.
Tip
Advance preparation: This is best served on the day it's cooked, but it makes a good leftover. The cooked beans will keep for 3 to 5 days in the refrigerator. The cooked greens will keep for 2 to 3 days. Reheat both before serving.
Sources: GoodFood, Mercola, OrganicFacts, Martha Rose Shulman, NYTimesCooking
