Endive (also called witlof or Belgian endive) is a crisp, slightly bitter leafy vegetable that provides vitamin K, folate, vitamin A (as beta-carotene), potassium, fibre and the prebiotic fibre inulin.
Wellness
This elegant, crunchy vegetable has won the hearts of many health-minded cooks for its unique taste. Here is what it brings to a balanced diet:
Digestive health Endive contains inulin, a prebiotic fibre that feeds the good bacteria in your gut, and its bitter flavour is traditionally enjoyed at the start of a meal to whet the appetite.
Bone health Endive is a great source of vitamin K, which your body needs for healthy bones and normal blood clotting. If you take warfarin, keep your vitamin K intake consistent and talk to your doctor.
Heart health Endive provides potassium, folate and fibre and is virtually fat-free, supporting healthy blood pressure and cholesterol as part of a balanced diet.
Eye health Beta-carotene is essential for normal vision.
Antioxidants Endive contains polyphenols such as kaempferol, which have antioxidant and anti-inflammatory effects in laboratory studies.
Pregnancy Endive provides folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
A myth to clear up You may have read that endive dissolves kidney stones. There is no evidence for this, so please see your GP if you have, or think you have, kidney stones.
Beauty
From the inside Beta-carotene supports healthy skin cell renewal, and endive’s high water content supports hydration.
Weight management
Endive is very low in kilojoules, with only around 70 kJ (17 calories) per 100 grams, and almost no fat. Use the leaves as crunchy “boats” in place of crackers for dips and canapés.
Cooking with endive (witlof)
When purchasing endives in the market, look for ones that are crisp and have pale yellow-green tips.
Naturally, one gets the most nutrients by consuming endives in their natural state. Endives are wildly popular in gourmet health salads for their slightly bitter crunch that is well complimented by sweet fruits and tangy vinaigrettes. As an appetizer, endives are the perfect serving vessels and can be filled with a sumptuous crab dip or a tantalizing smoked salmon and herbed cream cheese.
However, if you are after more than a salad and craving some hot home cooking, you will still reap nutritional benefits by deftly incorporating endives into warm side dishes or entrees. When sautéed or braised, endives make for an interesting topping on your favourite home crafted pizza or a pleasing accompaniment to roast chicken or baked salmon
I was lucky enough to be trained by a Belgian chef where endive was a focus on our menus. There are many traditional dishes, the classic Belgian endive and ham au gratin but some are not so healthy. You can make a luscious baked comfort food casserole by concocting the béchamel sauce with milk and cheese. I love them simply braised in stock and finished with little butter and fresh fennel tips It is irresistible. Enjoy!
Interesting fact about the endive: The endive was so popular in 1800’s Europe that it was often lovingly referred to as “white gold.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
