Health by Endives
Introduction :
Endive is a bi-annual plant
Endive is a mild vegetable and refreshing, full of water, diuretic, low calories, which includes fibers and lots of mineral salts and trace elements.
A quick history of a Belgian endive is named by Béziers (Chief Gardener of the Botanical Garden of Brussels). Afarmer let feet in a cave of wild chicory during independance belgium war. This new vegetable borned under the name of witloof (Flemish word that means white leaf) and will take the name of Brussels Endive with M. Béziers.
I - What is the nutritional composition?
Calories : 15
Carbohydrates : 2 - 2.5 g
Proteins : - 1 g
Fat : 0.1 - 0.2 g
Water : 95 g
Fibers : 2.2 - 2.5 g
Potassium : 380 mg
Magnésium : 10 - 15mg
Calcium 44 mg
Iron : 1,4 mg
Phosphorus : 71 mg
Selenium : 0.013 mg
Sodium : 2 mg
Vitamine A (Béta-carotène) : 2 mg
Vitamine B : All
Vitamine C : 25 mg
II - Nutrition Explanations:
Fresh, refreshing, crisp, it is a vegetable for dieting. Endive is rich in fiber which is very good for the intestinal transit.
By high potassium and low sodium, it is diuretic.
Endive has selenium, a rare trace element that is prized for its free anti-radical action, which prevents cell aging and anti-cancer role. It contains vitamin C which enhances this property. Otherwise add a food that is provided in vitamin C like parsley, melon.
Endive has all the B vitamins.
III - Associations:
Endives may be associated with fruits giving juice such as melon, For other watery fruits such as orange, pomelo, or watermelon. It's very great and fresh ! You can add apples, nuts, beetroot, avocado
Otherwise with some vegetables like cucumber and carrot.
IV - How to choose an endive ?
Nothing to say but more white they are, better they will !
V - The varieties of endives :
- Witloof is a variety of endive which are the first chicory and are very bitter. The bitterness of the chicory has been removed by scientists to give today Endive.
Less bitter endives are arriving in early winter.
For those who prefer the bitter endive choose the spring that have verdissantes leaves.
The light activates the green and bitterness.
- White with yellow leaves
- White with green leaves
- White with purple leaves but it's a hybrid endive. This one is more bitterness
VI - Recipe :
Melon Endives Salad : http://www.redgage.com/blogs/cleroy61/recipe-melon-salad.html
Cooked beetroot and Maltese orange with Endives Salad : http://www.redgage.com/blogs/cleroy61/recipe-cooked-beetroot-and-orange-salads.html
Raddish , Apple Endive Salad : http://www.redgage.com/blogs/cleroy61/recipe-endives-salad.html
Avocado Endive Salad : http://www.redgage.com/blogs/cleroy61/recipe-avocado-fresh-salad.html
Fresh Feta Endive Salad : http://www.redgage.com/blogs/cleroy61/recipe-fresh-feta-salad-with-maltese-orange-in-spring.html
You can cook Endives, bitterness appears more !
VII - Source Books :
I'm helping myself by reading/consulting those books writing in french (sorry!)
► Dictionnaire de diététique et de nutrition de Dr Pierre Dukan
► La santé par les fruits et légumes de Véronique Liégeois
► Se soigner par les légumes, les fruits et les céréales du Dr Jean Valnet
► L'abécédaire des fruits et des légumes de Raymond Dextreit
► Votre santé par les jus frais de légumes de Dr Norman W. Walker
► Wikipedia english and french
Have a nice day
The best for you
cleroy61
NOTE : Photo(s) and content are original and may not be used without permission - Christophe Leroy - alias cleroy61 - Copyright 2013 - All rights reserved.
