Vegetables and Vegetables

Escarole’s Health Benefits – Know some properties

The endive is a vegetable little known and appreciated in Brazil, but it should not be. It is called endive or chicory and none of the names are wrong, as it is actually a type of chicory. Cichorium endivia is its scientific name.

Similar to lettuce and rich in nutrients, discover now the properties and benefits of endive and check out easy recipes you can make to introduce this vegetable into your routine:

WHAT IS ENDIVE? IS ENDIVE FRUIT OR VEGETABLE?

As it is a vegetable that is not very well known, some people do not even know whether endive is a fruit or a vegetable. Here we go: belonging to the same family as lettuces – and, by the way, very similar to them – the endive is a vegetable . If you’ve never seen one, you can imagine a darker head of lettuce, with stiffer leaves and a bitter taste.

Now you know: endive fruit doesn’t exist!

KNOW THE PROPERTIES OF ENDIVE:

• Vitamin source: Vitamin A, B complex vitamins and Vitamin C are abundant in this vegetable. There is also vitamin E and K, which are important for disease prevention and for the blood clotting process, respectively;

• Rich in minerals: calcium, potassium, iron, phosphorus, selenium, magnesium and zinc are guaranteed to be present in endive;

• It has anti-inflammatory properties, which decrease the chance of developing diseases;

• It has a high fiber content, essential for the proper functioning of the digestive system, nutrient absorption and weight loss;

• Low in calories and therefore an ally of healthy eating and weight loss;

• It has antioxidant properties that protect the body from the harmful effect of free radicals that, in excess, trigger pathologies.

WHAT ARE THE 6 BIGGEST BENEFITS OF ENDIVE?

1. Benefits of endive in bone strengthening – One of the greatest benefits of endive is bone strengthening due to its combination of minerals iron and calcium with vitamin C;

2.Benefits of escarole in combating colon cancer – Escarole has also been studied as a way to combat colon cancer, as it presents the substance inulin that stimulates intestinal transit and the development of beneficial bacteria for the organs of the digestive system;

3. Benefits of escarole in improving the immune system – the amount of minerals and vitamins in this vegetable stimulates the production of blood cells, prevents the emergence of anemia and improves the efficiency of the immune system;

4. Benefits of escarole in preventing diseases of the cardiovascular system – as it is rich in antioxidants, free radicals have their action reduced or inhibited and, thus, its regular consumption combined with a healthy diet is beneficial for heart health;

5. The benefits of escarole in preventing fetal malformation – one of the biggest concerns a pregnant woman has is whether her child will be perfect and healthy. Supplementing the diet with folic acid pills is indicated, but scarole is, by itself, a source of this mineral that prevents fetal malformation;

6. Benefits of endive in muscle recovery – potassium mineral is essential in the process of muscle contraction during exercise and during the rest period makes muscle cells recover faster.

ESCAROLE: HOW TO MAKE

Endive can be eaten raw, sautéed or cooked, but is usually used in recipes only after sautéing.

In the case of raw consumption, it is interesting to cut very thin strips and add them to salads with other vegetables, as their taste is bitter. If you want to make a cooked endive, just sterilize it and cut it into pieces before being boiled in salted water. You can add other spices such as onion, garlic and pepper.

See now how to make braised escarole and how to use it in various recipes:

RECIPES WITH ENDIVE

STEWED ESCAROLE

Although some people consume raw endive, when it’s sauteed, this vegetable is much tastier.

Ingredients

  •  a bunch of scaroles
  •  One tablespoon of coconut oil
  •  the clove of garlic
  •  the small onion

preparation mode

  1. Mash the garlic and cut the onion into cubes;
  2. Chop the endives into very fine pieces. Reserve;
  3. Heat oil and fry garlic and onion;
  4. Add the chopped endives;
  5. Saute until endives are a little wilted;
  6. Serve immediately.

ENDIVE SALAD WITH BACON

In just 15 minutes you can prepare eight servings of this delicious endive salad.

Ingredients

  •  a bunch of scaroles
  •  ½ cup of vinegar
  •  ½ cup of mustard
  •  200g of bacon

Preparation mode

  1. After washing the endive well, cut it to an average of 1 cm thick;
  2. Leave the cut pieces to soak. Repeat this process twice;
  3. Cut the bacon into very small pieces, fry them and set aside;
  4. Mix mustard and vinegar. Reserve;
  5. Place endive in a salad bowl;
  6. Add bacon and drizzle with mustard sauce and vinegar.

ENDIVE CAKE

This recipe takes a little longer: it takes between 50 and 60 minutes to be ready. However, the result is worth it!

Ingredients

  •  two cups of milk
  •  three eggs
  •  ½ cup of oil
  •  50g of grated cheese
  •  12 tablespoons of wheat
  •  One tablespoon of cornstarch
  •  One tablespoon of chemical yeast
  •  Salt and seasoning to taste

To stuff:

  •  ½ tablespoon of oil
  •  a can of corn
  •  A chopped tomato (seedless)
  •  an onion
  •  a bunch of scaroles
  •  green smell

Preparation mode

  1. Add all the dough ingredients in a blender and blend them. Reserve;
  2. In a pan, add the filling oil and the chopped onion. Let it fry for a while;
  3. Add the other stuffing ingredients and saute;
  4. In a bowl, add the previously reserved dough and the stuffing already sauteed. Mix;
  5. Put the mixture in a mold and bake in a medium oven until golden.

ESFIHA OF ENDIVE VEGAN

This is a special recipe for those who do not consume meat or for those who are reducing their consumption.

Ingredients

  •  Three biological yeast tablets
  •  ¾ cup of water
  •  four cups of wheat
  •  three tablespoons of sugar
  •  ½ tablespoon of salt
  •  ½ cup of oil

To stuff:

  •  One tablespoon of virgin olive oil
  •  a crushed garlic clove
  •  a small chopped onion
  •  Three cups of boiled and drained endives
  •  Salt and pepper to taste

Preparation mode

  1. Add yeast, sugar, salt and water. Dissolve the yeast well;
  2. Put the flour in a bowl, gradually add the mixture made earlier and the oil;
  3. Knead until the dough acquires an elastic consistency;
  4. If necessary, add more water (slowly);
  5. Knead the dough for five minutes, cover with plastic wrap and let it rise for an hour or until the volume doubles;
  6. To make the stuffing, just sauté the garlic and onion until golden and then add the other ingredients. Saute everything for another three minutes and set aside;
  7. Preheat the oven to high temperature;
  8. Roll out the dough until it is very thin;
  9. Cut 10×10 cm squares and place a spoonful of stuffing in the center of each one;
  10. Pull the edges to the center to form a bundle;
  11. Sprinkle a baking sheet with flour and place the sfihas to bake for 10 minutes or until golden.

ENDIVE PIZZA

It’s very easy to make this endive pizza recipe! It’s ready in less than thirty minutes.

Ingredients

  • A ready-made pizza dough
  • Three tablespoons of oil
  • a cup of chopped bacon
  • two crushed garlic cloves
  • Two chopped seedless tomatoes
  • a cup of tomato sauce
  • three cups of grated cheese
  • Two wads of clean and chopped endives
  • Salt, pepper and oregano to taste

preparation mode

  1. Put the oil and bacon in a pan. Let it fry for 5 minutes. Stir not to burn;
  2. Add the garlic and fry for another 5 minutes or until golden;
  3. Add the chopped tomatoes and endives, salt and pepper and saute for 10 minutes or until very dry. Reserve;
  4. Place the finished dough on a baking sheet and spread the tomato sauce well;
  5. Spread the mixture with previously reserved endive and cover with the grated cheese;
  6. Sprinkle oregano and place in a preheated oven until the cheese melts. Serve.

Did you already know that endive is a vegetable ? Did you know all the benefits that this vegetable brings to our health? And the recipes, had you ever heard? Tell us here in the comments!

Related articles:

Benefits and Properties of Asparagus

Benefits and Properties of Salsa

Benefits and Properties of Nabo

Benefits and Properties of Lettuce

Benefits and Properties of Artichoke

Chard Benefits and Properties

Benefits and Properties of Leek

Benefits and Properties of Beetroot

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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