Why are endives extraordinary for our gut?
Endive is a leafy vegetable that originates in Egypt and Indonesia from chicory family, rich in nutritional and bioactive compounds. Endive is a type of lettuce with a slight bitterness, similar to chicory, radicchio, and escarole. Belgian endive is grown in a lengthy two-step process to create a delicate flavor and crunchy texture. Endives come in multiple varieties including curly, friseé, and escarole which produces different types of leaves. Endives are best when they are a bright green-yellow with crisp leaves. These vegetables can be stored for up to 2 weeks in cold storage, but it's best if used within a few days. In taste, these can be crisp and bitter when raw, or soft and nuttily sweet when cooked.
For every cup of chopped endives, it offers 2 grams of fiber, as well as a great source of potassium, calcium, folate, and vitamin K. This leafy green is especially rich with Vitamin K, a compound that is related to the composition of bone health and can help prevent bacterial overgrowth in the gut. Endives are also known to be rich in several antioxidants, including quercetin, kaempferol and myricetin, among others.
Incorporating endives to your diet may not only help to supply an excellent source of dietary fiber, which aids in the passing of stool, but it may also contribute to the functionality of your gut microbiota and aid in nutrient absorption.
Ways to eat it
Balance the bitterness with other flavors: Salt, Fat, Acid, and Sweet
Mix with other salad greens.
Use it as lettuce cups by adding delicious fillings.
Try dipping in hummus, salsa, or any dip of your choice!
Recipe: Chickpea Salad in Endive Boats
Picture from champagnenutrition.com
Ingredients (Makes 4 Servings):
2 cups (16 oz) cooked chickpeas
1/4 cup pickles, finely chopped
1/4 cup red onion, finely chopped
1/4 cup celery, finely chopped
3 Tbsp fresh dill
3 Tbsp vegan mayo (optional)
1 Tbsp white wine vinegar
juice of 1 medium lemon
1/2 tsp salt
1/2 tsp pepper
16 endive leaves (2 endive heads)
Directions:
In a medium bowl, lightly mash the drained chickpeas.
Add in the chopped pickles, celery, onion, and dill, vegan mayo, vinegar, lemon juice, salt, and pepper.
Mix together until desired uniform consistency is found.
Spoon about 3 Tbsp of mixture into each endive leaf.
Enjoy!
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References
Bhesania, N., & Cresci, G. A. M. (2017). A nutritional approach for managing Irritable Bowel
Conly, J. M., & Stein, K. (1992). The production of menaquinones (vitamin K2) by intestinal
bacteria and their role in maintaining coagulation homeostasis. Progress in Food &
Nutrition Science, 16(4), 307–343.
Frey, M. (n.d.). Endive Nutrition Facts and Health Benefits. Verywell Fit. Retrieved April 18,