A typical Neapolitan vegetable that boasts numerous properties and lends itself to various tasty 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, the endive it can be a tasty and healthy side dish. Consumed cooked or raw, with its characteristic bitter scent, it owes its popularity to the health properties, which are mainly related to its high levels of beneficial compounds. In fact, this green salad is rich in numerous nutrients, we discover them more thoroughly with the Doctor Raffaella Melani, nutritionist biologist.

Rich in vitamin A

Melani states: "With only 100g of endive it is assumed 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.

It contains numerous folate, very important in pregnancy

Folate is also a very important component. The doctor clarifies: "Folate contributes to the reduction of tiredness and fatigue and is involved in the formation of blood cells. Furthermore, folates are very important for the growth of the fetus duringat pregnancy: it allows the normal closure of the neural tube, preventing spina bifida and seems to intervene also on the sociocognitive development in the prevention of autism spectrum disorders. On the other hand, manganese contributes to the maintenance of healthy bones and protects cells from oxidative stress ".

Good source of vitamin K

Vitamin K should not be forgotten either. The nutritionist tells us: "A cup of curly endive also provides more than 100% of the recommended daily value for vitamin K which is important for a balanced blood coagulation. Endive eating therefore stimulates blood production and has the ability to prevent the anemia: without forgetting that the high fiber content helps reduce cholesterol levels and is useful in the management of blood sugar and body weight ".

How to use it in the kitchen

The endive can be offered both raw and cooked: uncooked it is excellent to enhance her draining action and diuretic while brush up in a pan with extra virgin olive oil, garlic and chilli is the best use for stimulate the liver and to have good control over post prandial blood glucose.
Its flavor can be enhanced by that of the Taggiasca olives, able to dampen its slight bitter accent very well, or from other ingredients to taste, such as anchovies, such as happens in the Neapolitan recipe.

Elisa Nata
March 2019