It is probably thanks to a pure coincidence in 1870 that nowadays, especially in the winter months, we can add a tasty variety of lettuce to our varied menu. Chicory – many people like it for its tart, slightly bitter taste and appreciate its positive effect on health.
This is what you should know about chicory
In addition to the positive effects on body weight, chicory also has many other properties that can promote and support health or even relieve existing ailments. The scientific name for chicory is Cichorium intybus var foliosum. This type of lettuce belongs to the composite family and is a descendant of the wild chicory. Chicory is cultivated in Europe, North Africa and the Orient. The main countries of cultivation are Belgium, but also France and the Netherlands. As already mentioned at the beginning, it is assumed that chicory was “discovered” rather accidentally. The roots of chicory were already dried, roasted and used as a “coffee substitute” in the 19th century. Belgian farmers overwintered these roots in the ground in 1870, probably because of the high supply. A short time later, sprouts could be observed germinating from the roots. The chicory head grows on average about 15 centimeters long and is about 3-5 centimeters thick. Chicory consists of many small elongated leaves, which are arranged in circles and tiers around the stalk. The color of the leaves is delicate whitish to yellowish. Chicory is a wonderful winter vegetable. When it gets too cold for other types of lettuce, it is the right time for this type of lettuce. This is mainly due to the fact that several different and unusual factors play an important role in its cultivation. It is harvested from October to April. Chicory must be grown in absolute darkness. This prevents the formation of chlorophyll. In addition, the plant needs a cold stimulus and a special climate for germination. Chicory has a pleasant bitter and tart flavor. In addition to white chicory, there is now also a cross with radicchio, which has produced a milder and reddish colored variety.
Importance for health
Just like all other types of lettuce, chicory is an indispensable part of any healthy diet. In addition to the positive effects on body weight, this type of lettuce also has many other properties that can promote and support health or even alleviate existing ailments. The most important ingredient is the bitter substance lactucopicrin (formerly also called intybin). It is important for the plant in the defense against bacteria, fungi and parasites. In low concentrations, such as in chicory, it has a positive effect on the stomach and intestinal flora. Bitter substances also lower blood sugar and have the property of analgesic. The stimulating effect of lactucopicrin on bile and pancreas has the effect of lowering cholesterol levels. Harmful LDL cholesterol is reduced by up to ten percent. Another important substance is the inulin it contains. This is a soluble dietary fiber that also plays a major role in preventing intestinal diseases (e.g. colon cancer). In addition: chicory is an excellent anti-aging vegetable, as it helps the body in many important functions and cell renewal in the body. Other effects: diuretic, beneficial in regulating acid-base balance, antioxidant by binding free radicals. Low in calories and acid binding, chicory is a wonderful food for rheumatics or diabetics.
Ingredients and nutritional values
The main ingredient in chicory leaves is water, at nearly 95 percent. This and its other ingredients make it one of the lowest-calorie and lowest-fat lettuces of our time. The most important substances in chicory are vitamins A, B, C, as well as potassium, phosphorus, calcium and magnesium. In terms of numbers, this means that in 100 grams of chicory you need to count only 16 calories. In addition, it contains 1.2 g of protein and 0.3 g of fat. The bitter and dietary fiber in chicory has already been discussed in more detail in the Health section.
Intolerances and allergies
Intolerances to chicory can occur when people are allergic to composite plants. Likewise, research has shown that so-called cross-allergies can occur.Possible cross-reactions may occur in case of birch pollen allergy or allergy to mugwort. Anyone who is allergic to either of these substances should also be tested for intolerance to chicory. Symptoms of cross-allergy are similar to those of allergy to daisy. Exhaustion, disturbances of heart and circulation, headache and discomfort in the digestive tract are only some of the most common signs. Here, unfortunately, only the consistent renunciation of the food helps.
Shopping and kitchen tips
When buying chicory should pay attention to the following. A sign of quality is immaculate appearance. There should be no brown spots on the outer leaves. The color of the leaves is pale whitish to yellowish when fresh. A strong green color is a sign of a high content of bitter substances. Size is chosen according to preference and type of use. Larger shapes are good for fillings and for baking over. Small ones are good for salads and for steaming as a vegetable garnish. When storing, keep in mind that chicory should also be stored away from light and in a cool place due to the way it is grown. Uncut and possibly wrapped in a damp cloth, the lettuce will keep for up to four days in the vegetable compartment of the refrigerator. The earlier the chicory is consumed, the more healthy ingredients it contains. Preparation is simple and straightforward. When growing, chicory comes into little contact with sand or soil, so it requires little cleaning. It is enough to rinse it briefly. If you don’t like the bitter substances, you can put the chicory in lukewarm water for a few minutes. Another method is to cut the lettuce in half and generously cut out the middle part (stalk). This contains the most bitter substances.
Preparation tips
The most important tip for the preparation of chicory is the choice of containers. Under no circumstances should iron or aluminum pots and bowls be used. This will result in the chicory turning black. Chicory is an excellent accompaniment to hearty winter dishes, such as duck or goose. The vegetable harmonizes perfectly with citrus fruits such as tangerines or oranges and other winter salads such as lamb’s lettuce. Chopped and briefly steamed in broth or a little butter, chicory becomes a modern vegetable side dish. To help the leaves retain their color, add a little lemon juice during steaming. Chicory can also be baked well. Cheeses such as Gouda and Emmental go well with this winter vegetable.
