Escarole: The Wonderfully Bitter Green
Nutritional Value
Escarole is a low-calorie vegetable, providing only 29 calories per cup. It is a rich source of vitamins, including vitamin A, vitamin C, and vitamin K. Escarole is also a good source of minerals such as potassium, calcium, and iron.
- Vitamin A: Essential for vision, immune function, and cell growth.
- Vitamin C: A powerful antioxidant that helps protect cells from damage.
- Vitamin K: Plays a crucial role in blood clotting and bone health.
- Potassium: Regulates fluid balance and helps maintain blood pressure.
- Calcium: Supports strong bones and teeth.
- Iron: Carries oxygen throughout the body.
Culinary Uses
Escarole's mild and slightly bitter flavor makes it a versatile ingredient in various culinary preparations. It can be eaten raw in salads, where its crisp texture and subtle bitterness complement other greens. Escarole is also commonly used in soups and stews, adding a depth of flavor and nutritional value.
- Salads: Escarole's bitterness pairs well with sweet and tangy dressings, such as a citrus vinaigrette or honey mustard dressing.
- Soups and Stews: Escarole can be added to soups and stews towards the end of cooking time to retain its crispness and flavor.
- Stir-fries: Escarole can be stir-fried with other vegetables, such as garlic, ginger, and soy sauce, for a quick and healthy meal.
Health Benefits
In addition to its nutritional value, escarole offers several health benefits:
- Antioxidant Activity: Escarole contains antioxidants that help protect cells from oxidative damage, reducing the risk of chronic diseases.
- Anti-inflammatory Properties: Escarole has anti-inflammatory compounds that may help reduce inflammation throughout the body.
- Improved Digestion: The high fiber content in escarole promotes regular bowel movements and supports a healthy digestive system.
- Bone Health: Escarole's calcium and vitamin K content contribute to maintaining strong and healthy bones.
- Reduced Risk of Chronic Diseases: The antioxidants and anti-inflammatory properties in escarole may help lower the risk of chronic diseases, such as heart disease and cancer.
Conclusion
Escarole is a nutrient-rich and versatile leafy green that offers a range of culinary and health benefits. Its mild and slightly bitter flavor adds complexity to salads, soups, and stir-fries. By incorporating escarole into your diet, you can reap its nutritional value and enjoy its unique culinary charm.
How many calories are in Escarole?
Each 1 cup of Escarole contains 29 calories.
Escarole Nutritional Information
| Nutrient | Amount per 1 cup (150g) |
|---|---|
| Calories | 29 Calories |
| Protein | 1.7g |
| Fat | 0.3g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 4.6g |
| Dietary Fiber | 4.2g |
| Sugar | 0.4g |
| Sodium | 0.029mg |
| Potassium | 0.3675mg |
| Calcium | 0.069mg |
| Iron | 0.0011mg |