Warm chicory: The nutrient-rich gem for a balanced diet
Often found in salad mixes, chicory tastes far better when served warm as part of a dinner. This versatile vegetable is particularly beneficial in the diets of diabetics and pregnant women. It is rich in folic acid, which is crucial for fetal nervous system development, and the inulin it contains aids in controlling sugar levels. The distinctly slightly bitter taste can be softened with some simple culinary techniques.
Caramelised chicory or chicory fried in olive oil is a staple in French cuisine. It's often presented with an aromatic sauce, perfect for dipping crusty baguette. Fried chicory also pairs beautifully with sun-dried tomatoes and feta cheese, making it my go-to recipe for a romantic dinner.
Chicory – a treasure trove of nutrients
Chicory is a rich source of several valuable nutrients, including vitamin C, which boosts immunity, and vitamin B1, essential for the proper functioning of the nervous system. It also contains inulin – a natural prebiotic that aids digestion and helps regulate blood sugar levels.
The vegetable is particularly recommended for those watching their weight due to its low calorie content – there are only 21 calories in 100 grams of chicory. It contains fibre, which improves bowel function and provides a feeling of fullness. Additionally, potassium helps in expelling excess water, thus reducing swelling.
How to prepare chicory so it isn't bitter?
Some people avoid chicory due to its distinctive bitterness. There are two methods to reduce this. The first involves soaking the vegetable in a solution of water with salt or lemon. Halve the chicory, submerge it in water with the chosen additive, and leave it for about 60 minutes.
The second method involves rubbing the chicory with salt. Leave it for at least 15 minutes, then rinse under running water. Ensure you rinse and dry the soaked chicory before placing it in the pan.
Recipe for caramelised chicory
You can prepare Romaine lettuce or Chinese pak choi cabbage using the same approach.
Ingredients:
- 6-8 chicories,
- a tablespoon of olive oil,
- approximately 3 tablespoons of balsamic vinegar,
- salt and pepper to taste.
Instructions:
- Cut the chicory in half, carefully remove the thick centres, and rub with salt. Leave for 15 minutes.
- Rinse with water and dry on a paper towel.
- Place in a pan with heated olive oil, cut side down. Once browned, turn to the other side.
- Pour balsamic vinegar over the softened chicory. Cook for 2-3 minutes and serve on plates.
