Chicory it is not one of the most popular vegetables, which is a pity. If you find it on store shelves, add it to your cart. Properly prepared, it not only tastes great, but also has a beneficial effect on health, among other things regulating blood sugar levels. You wonder what to make with chicorybelow we will introduce you salad recipe in a French style, perfect for dinner.
This vegetable belongs to the Asteraceae family and grows practically all over the world, in Europe, especially in the countries bordering the Mediterranean Sea. You can distinguish eight species of chicory, the most popular is chicory (cythorium Intybus)also occurs in Poland, it can be recognized by its characteristic blue flowers. In addition to the “traveler”, in our country you can most often meet endive chicory.
Chicory belongs to very healthy vegetables, you will find a complex of valuable nutrients, such as vitamins from group B, vitamin C, magnesium, phosphorus, manganese, iron, zinc, potassium, and sodium. They are also present here antioxidantswhich support the body’s fight against the harmful effects of free radicals, and also have anti-inflammatory, anti-aging and antioxidant properties. It is found in chicory inulin, a type of dietary fiber that supports digestion, prevents constipation and flatulence, and affects the proper condition of the intestinesensures satiety of the meal and increases metabolism. Inulin is classified as a prebioticthus supporting the intestinal microflora. Additionally, regular consumption of fiber helps maintain normal blood sugar and cholesterol levels.
Eating chicory has a great effect on the functioning of the kidneys and liver. Moreover, it has a beneficial effect on the circulatory system, among other things supports hematopoietic functions. The potassium it contains helps regulate blood pressure, while magnesium strengthens the heart. You can eat chicory without any major restrictions, it is a low-calorie vegetable, in 100 g it has only 17 kcal. Interestingly, chicory will be a good choice for breastfeeding women because contributes to better lactation. It is worth including it in the diet of picky eaters – chicory has an appetite stimulating effect.
How to eat chicory? It can be eaten raw in various forms salads, or serve it fried, baked or grilled. When shopping, try to choose smaller pieces in a light color, they will be more delicate in taste.
How to make chicory not bitter? Just use a simple kitchen trick. Pour salt into a bowl and then immerse the chicory in it, top side down, for about an hour, which will remove any unwanted bitterness. Another trick is to put chicory leaves in cold water with salt and lemon juice for an hour. After this time, rinse the chicory under running water and start cooking. You can also remove the core, which is usually the most bitter.
Chicory salad recipe
To prepare this recipe, you will need:
- 3 heads of chicory,
- 4 tablespoons of lime juice
- 3 tablespoons of olive oil,
- 1 teaspoon of honey,
- 2 cloves of garlic,
- 1 teaspoon of Provençal herbs
- salt and pepper.
Remove the core from the chicory, rinse the leaves, then chop it into strips and put it in a bowl. In a separate bowl, thoroughly mix olive oil, lime juice, honey, pressed garlic, Herbes de Provence, salt and pepper. Pour the prepared sauce over the chicory and mix everything. Serve with meat or fish dishes.
Sources: Terazgotuje.pl, medonet.pl
