Chicory greens, also known as Italian Dandelion, are leafy greens that belong to the Chicory family. They are characterized by their curly, frilly leaves and bitter flavor.
The chicory family, radicchio, dandelion, and more are a strongly bitter group of greens.
Various members of this family have been used in traditional settings for centuries to support digestive and liver function, suppress coughs, and manage diabetes. Research shows these greens can inhibit tumors, act as antioxidants, improve insulin sensitivity, and help to normalize blood sugar in type 2 diabetics.
Learning to Like Bitter Foods
While it’s true that “supertasters” enjoy bitter foods less (and are also, incidentally, less likely to smoke tobacco), anyone can adapt to eating more bitter foods.
Studies reveal that after repeated exposure to new flavors, the composition of digestive proteins in saliva changed.
The changes in protein composition led to a change in the rats’ feeding behavior. At first, they ate less of the bitter foods. But as their saliva changed, the rats began to eat (and enjoy) more of the bitter foods.
The changes in these proteins corresponded to changes in sensory ratings: As these proteins shifted up, the sensory ratings for bitterness and astringency shifted down. ‘We think the body adapts to reduce the negative sensation of these bitter compounds.
“The findings to date support the idea that ‘saliva modifies flavor, which in turn modifies dietary choices. Those choices then influence exposure to flavors, which may stimulate altered expression of saliva proteins, and the circle begins anew.
Maybe this knowledge will help someone stick to a healthier diet long enough to adapt to like it.’”
Since our saliva predigests the food we eat, our experience of the same food can change over time, so we can begin to tolerate the bitterness of arugula or even enjoy the mustardy taste of cabbage. This helpful process allows us to develop a taste for foods that we might have disliked at first.
The bottom line is: the more you eat bitter foods, the more you can grow to like them.
Chicory greens offer several nutritional benefits and can be a versatile addition to your diet. Here are some tips and benefits of chicory greens:
Nutritional Benefits:
Rich in Fiber: Chicory greens are a good source of dietary fiber, which supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Low in Calories: Like arugula, chicory greens are low in calories, making them a suitable option for those looking to manage their weight.
Vitamins and Minerals: Chicory greens contain essential vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, and various B vitamins.
Antioxidant Properties: They contain antioxidants that help neutralize free radicals in the body, potentially reducing the risk of chronic diseases.
Culinary Tips:
Bitter Flavor: Chicory greens have a slightly bitter taste, which can be balanced with sweet or tangy ingredients.
Raw or Cooked: Enjoy chicory greens, both raw and cooked. They can be refreshing to salads when raw or sautéed, steamed, or braised when cooked.
Mixing with Other Greens: Combine chicory greens with milder lettuce or other salad greens to balance the flavors.
Salads: Use chicory greens as a base for salads, adding ingredients like citrus fruits, nuts, and cheese to complement their flavor.
Braising and Sautéing: Cook chicory greens by braising or sautéing them with olive oil, garlic, and a pinch of salt for a warm side dish.
Culinary Combinations:
Citrus Pairing: Pair chicory greens with citrus fruits like oranges or grapefruits to add sweetness and acidity to your salads.
Nuts and Cheese: Combine chicory greens with nuts (such as walnuts or almonds) and cheese (such as goat cheese or Parmesan) for added texture and richness.
Balsamic Dressing: Toss chicory greens with a balsamic vinaigrette to enhance flavor and balance the bitterness.
Warm Dishes: Incorporate chicory greens into warm dishes like soups or pasta for a nutrient boost.
Health Benefits:
Digestive Health: The fiber content in chicory greens supports a healthy digestive system and can aid in preventing constipation.
Blood Sugar Control: Chicory greens' fiber and other compounds may contribute to better blood sugar control.
Eye Health: The vitamin A content is beneficial for eye health and may help maintain good vision.
Including chicory greens in your diet can provide a range of nutrients and add variety to your meals. Whether you enjoy them raw in salads or cooked as part of warm dishes, chicory greens offer a unique and nutritious addition to your culinary repertoire.
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