Endive belongs to the plant genus of chicory and is classified as a composite. It grows mainly in humus-rich soils with a medium supply of nutrients and in sunny locations. Due to cultivation in greenhouses, endive is now available year-round, while it can be purchased from the field in late summer.
Here’s what you should know about endive
Endive contains the B vitamin in a form that is very easy for the body to absorb. The bitter substance lactucopicrin, which is found mainly in the lower parts of the leaves, stimulates the flow of bile. The endive originates from the entire Mediterranean area. The Arabs probably brought the vegetable to Central Europe. Nowadays, Germany, France, Italy and the Netherlands are the main growing countries. The endive prefers a humus-rich, moderately nutritious soil. It thrives particularly well in sunny locations. Sowing is ideally done from June to July if the endive is planted outdoors. Other vegetables or lettuces such as cabbage, leeks, fennel and runner beans are good neighbors in the bed. Already a few months before sowing, manure or compost should be incorporated into the bed. It is also important to avoid waterlogging. Once the rosettes are formed, less watering can be done to prevent rotting. Endives planted late in the fall should be protected from frost with fleece. As an alternative to outdoor growing, endive can also be grown in a pot. In this case, planting is done from July to August. Endives are biennial plants, but as lettuce they are cultivated only as annuals. The plant, which is 30 to 70 centimeters tall, forms rosettes of fairly thick leaves instead of closed heads of lettuce. There are two groups: The winter variety with thick, broad, entire-edged leaves, which lasts longer and is best for storage. The second variety is the curly-leaved endive with, as its name suggests, curly leaves, which is more for immediate consumption. Harvest time can be from May to December, because a moderate frost does not affect the quality of endive. If the heads of endive are tied together a few weeks before the usual harvest, the hearts remain lighter and also milder in flavor. In return, the green outer leaves have a higher nutrient content. Although endive is eaten as a salad, it is not related to head lettuce or leaf lettuce, but to chicory and radicchio. All species have a relatively high content of bitter substances, which stimulates the appetite. The endive has a slightly spicy and tangy pleasant note.
Importance for health
Endive contains the B vitamin in a form that is very easy for the body to absorb. The bitter substance lactucopicrin, which is found mainly in the lower parts of the leaves, stimulates the flow of bile. This allows fatty dishes to be digested more easily and also sets in a mild diuretic effect. A slight analgesic and sedative effect has also been noted from the consumption of endive. The bitter substance lactucopicrin also stimulates the appetite. Therefore, endive is ideal as an appetizer. The bitter taste is provided by the bitter substance intybin, which has a beneficial effect on kidney function and blood vessels. The inulin contained in endive has a positive effect on digestion, as it increases the frequency of bowel movements. Endive is also rich in carotenes. These pigments protect the body from free radicals, which can permanently damage cells. Carotenes also strengthen the immune system, eyesight, respiratory system and skin.
Ingredients and nutritional values
Compared to lettuce or leaf lettuce, endives contain many more vitamins and minerals, for example, vitamins C, E, B-group vitamins, beta-carotene, potassium, calcium and phosphorus. Also, the antioxidant flavonoids (secondary plant substance) are quite abundant. Also worth noting is the high content of iron and folic acid. 100 grams of endive contain just about 15 calories. The reason for this is the high water content of more than 90 percent.
Intolerances and allergies
A salad made from endive can contain plenty of nitrates during the winter months. In the body, this substance is partially converted to nitrosamine, which is said to have a carcinogenic effect.People who are sensitive can react to the salicylic acid, which is contained in small quantities in the endive, with skin rashes. It should also be noted that endive contains purines, which promote gout. Excessive consumption can further lead to digestive problems.
Purchasing and kitchen tips
When buying endive, make sure the head and lettuce leaves are firm, not wilted, and look juicy. Brown or even black cut surfaces make it clear that the produce is not fresh. The heart should be one-third of the entire head. The inner part should be large and bright, because then it will be more tender and less bitter. Depending on the need, the leaves can be separated from the endive head and cut into strips. The rest of the head stores well in a foil bag in the refrigerator for about three days. The lettuce can be stored wrapped in a damp cloth in the crisper.
Preparation tips
When preparing endive, care should be taken to wash the leaves first and then chop them. Conversely, many valuable ingredients could be lost. Endives are eaten in Germany almost only in the raw form as a salad, while in other countries they are also very popular cooked as a healthy, delicate vegetable. For a salad, they can be prepared with well-seasoned marinades and dressings. Depending on your needs, it is possible to neutralize the bitter taste with a little sugar, honey or sweet dressings. However, it is the savory, spicy, sometimes slightly bitter taste that makes endive so popular for colorful salads of all kinds, as it adds an interesting touch to them. For example, endive combines well with tomatoes, cucumbers, peppers, olives, tuna and eggs. Because of its tart flavor, fruits such as apples, pears and oranges also go wonderfully, as do many cheeses. Endives do not wilt quickly, so they can also be used to garnish appetizers, meat, fish or cheese platters very well. When steamed with bacon, it is a delicious vegetable that can be prepared in a similar way to spinach and then served as a warm side dish. The somewhat coarse leaves become more tender when doused with the hot rendered bacon. As a general rule, only the leaves of the endive are used. The stalk is removed before preparing the dishes. In general, endive harmonizes with spicy ingredients such as anchovies or eggs, but equally with sweet fruit.
