Chicory it is a vegetable that has been on Polish tables for generations, and yet it is still not very popular. Its slightly bitter taste discourages many people, but it is this characteristic bitterness that proves the richness of bioactive ingredients. If you care about healthy weight loss, good eyesight and efficient digestion, the answer is definitely yes. In addition, preparing tasty dishes from it is easier than you might think.
White headsand chicory it is an underrated vegetable. There is a secret ingredient hidden inside them, namely inulin – a special type of dietary fiber that is a prebiotic. What does this mean in practice? Nothing else than the fact that it feeds the good bacteria in the intestines, supporting the health of the microflora and improving digestion. Inulin also slows down the absorption of sugars, thanks to which helps maintain stable blood glucose levelswhich is especially important for people who want to control their weight or struggle with insulin resistance.
Chicory contains large doses vitamin A in the form of beta-carotenewhich protects eyesight against macular degeneration and prevents a condition called night blindness. This is what they come up with B vitaminswhich support the nervous system, and vitamin K responsible for proper blood clotting. When it comes to minerals, chicory provides potassium that regulates blood pressure, calcium that builds bones and magnesium, which calms down and facilitates falling asleep.
What about weight loss? This vegetable has only a dozen or so kilocalories per hundred grams, but it has a lot of fiber, which makes you feel full for a long time. Additionally, bitter substances contained in chicory – among others lactucopicrin and lactucin – stimulate the secretion of digestive juices and accelerate metabolism. Result? The body digests meals more effectively and is more willing to use energy reserves in the form of fat. Chicory also has a diuretic effect, helping to remove excess water from the body. The highlight of its health-promoting features is its positive effect on liver function.
When you think about salads, you probably immediately think of cabbage, carrot or beetroot. And yet chicory salad they can be equally tasty, and at the same time much lighter and more original. How to prepare them? Start by cutting the heads into thin strips – the finer the better. You can mix them with orange or which with their sweetness will overcome the characteristic bitterness of the main ingredient. Add some grated blue cheese, a handful of walnuts and pour a simple dressing of olive oil, honey and mustard over the whole thing. This salad is a real explosion of flavors.
Another version is combination of chicory with apple and pomegranate. Cut the apple into thin slices, add pomegranate seeds for color and crunch, and mix the whole thing with a sauce based on Greek yogurt with a bit of garlic and fresh dill. It’s the perfect snack for lunch – light, filling and full of vitamins. You can also choose the Asian version with carrots, sprouts and sesame sauce – chicory absorbs expressive flavors very well. Regardless of which version you choose, remember one thing: chicory salads taste best when freshly prepared, so don’t make them in advance.
Do you like casseroles? That’s great, but did you know that you can conjure them up with… chicory? The simplest version requires just a few ingredients. Boil the heads in salted water to soften them and lose some of their bitterness. Then wrap each one in slice of hamplace in an ovenproof dish, pour béchamel sauce and sprinkle with grated cheese. A quarter of an hour in the oven preheated to 180 degrees is enough.
If you’re looking for something fancier, give it a try casserole with chicory, pear and blue cheese. Cut the pears into slices, arrange them alternately with the chicory, pour olive oil with a little honey and place pieces of cheese on top. After baking, you can sprinkle the dish with roasted nuts – the effect is both visual and tasty.
Sources: guster.pl, bbcgoodfood.com, lepetiteats.com
