Raw or sautéed in a pan, the escarole is a healthy and beneficial side dish for our health. Let's discover its properties in detail with Raffaella Melani, nutritionist biologist.
A typical Neapolitan vegetable that boasts numerous properties and lends itself to different delicious recipes in the kitchen is the escarole , more often known as curly envy .
Belonging to the Asteraceae family, a variant of chicory and closely related to radicchio and Belgian endive, escarole can be a tasty and healthy side dish. Eaten cooked or raw, endowed with its characteristic bitter scent, it owes its popularity to its health properties, which are mainly related to its high levels of beneficial compounds. In fact, this green salad is rich in numerous nutrients, let's find out more with Dr. Raffaella Melani , nutritionist biologist.
Rich in vitamin A
[rebelmouse-image 25506289 alt = "150407" original_size = "1500x1000" expand = 1] Melani states: "With only 100g of escarole you take 43% of the daily value of vitamin A , in addition to 35% for folate and 21 % for manganese ". Vitamin A is necessary for the activity of the nervous system (for the formation of neurotransmitters), of the heart and for the health of the skin and especially of the eyes, it also has a protective action against lung tumors and melanomas.
Contains numerous folates, which are very important in pregnancy
[rebelmouse-image 25508474 alt = "157209" original_size = "1500x1000" expand = 1] Folate is also a very important component. Clarifies the doctor: "Folate contributes to the reduction of tiredness and fatigue and is involved in the formation of blood cells. Furthermore, folate is very important for the growth of the fetus during pregnancy : it allows the normal closure of the neural tube, preventing spina bifida and also appears to intervene on sociocognitive development in the prevention of autism spectrum disorders. Manganese, on the other hand, contributes to the maintenance of healthy bones and protects cells from oxidative stress ".
Good source of vitamin K.
[rebelmouse-image 25508475 alt = "164315" original_size = "1500x1000" expand = 1] Vitamin k should not be forgotten either. Says the nutritionist: "A cup of curly endive also provides more than 100% of the recommended daily value for vitamin K which is important for balanced blood clotting. Eating endive therefore stimulates blood production and has the ability to prevent anemia . Without forgetting that the high fiber content helps to reduce cholesterol levels and is useful in managing blood sugar and body weight ".
How to use it in the kitchen
[rebelmouse-image 25508477 alt = "50764" original_size = "641x357" expand = 1] The escarole can be offered both raw and cooked: raw is great to enhance its draining and diuretic action and sauté with olive oil, garlic and chilli is the best use to stimulate the liver and to have a good control on the post-prandial glycaemia.
Its flavor can be embellished by that of Taggiasca olives, able to very well dampen its slight bitter accent, or by other ingredients as desired, such as anchovies, as for example happens in the Neapolitan recipe.