Frisee Endive: Benefits & Recipes

IMG_0602-2

 

 

 

 

 

 

 

 

 

 

 

 

 

Frisee is a bitter leafy green that is a member of the endive/chicory family. It has finely curled leaves. The center leaves have a distinctive yellow coloring as they have not been exposed to much sunlight.

After rinsing, frisee can be stored in a plastic bag or storage container in the refrigerator for up to 2-3 weeks. It is best served with an acidic dressing to balance out the bitterness.

Health Benefits:

  • Low in calories, plus plenty of fiber.
  • High inulin and fiber content help reduce glucose and LDL-cholesterol levels in diabetic and obese patients.
  • Rich in Vitamin A and Beta-Carotene, which both have antioxidant properties. These vitamins are necessary for healthy mucus membranes, skin, and eyesight. They are also prophylactics against lung and oral cancers. Endive also contains Vitamin E and Calcium.
  • High in Folic Acid and B-complex vitamins.
  • Good source for the minerals manganese, copper, iron, and potassium.
  • Helps cleanse the liver and gall bladder.


Recipes:

Classic Frisee Salad with Poached Egg and Bacon
        – from The Kitchen Garden blog

  • 1 head frisee
  • 4 slices thick cut bacon, cut into small squares
  • 4 fresh farm eggs

Wash the frisee in cold water, discarding the tough outer leaves. Soak the washed leaves in ice water for 10 minutes. (This causes the leaves to become extra crisp.)  Drain and dry the leaves, and place in a salad bowl.  Meanwhile, fry the bacon cubes in a hot skillet until crispy and drain on paper towels.  Poach the eggs in very gently simmering boiling water until set but still liquid, about 4-5 minutes.  It helps to break each egg into a tea cup and gently slide it in. It also helps to add a shot of vinegar to the water to help them stay cohesive.

Mustard Vinaigrette dressing

  • 3 Tbsp red wine vinegar
  • 1 Tbsp Dijon mustard
  • 1 Tbsp finely sliced shallot (optional)
  • Salt & pepper to taste
  • ¼ cup good quality extra virgin olive oil

Mix together all ingredients except oil in a small bowl.  Whisk in olive oil until an emulsion forms. Toss the frisee, bacon, and dressing together until well-coated, and serve in 4 seperate bowls, garnished with a poached egg and a sprinkle of fresh pepper.  Note: many versioins of this recipe call for croutons.  See following recipe for crouton criteria.


More recipes…

Frisee and Endive Salad with Warm Brussels Sprouts and Toasted Pecans

Crique Ardechoise et Frisee

 

References

The Kitchen Garden

Nutrition and You

Health Benefits Times