The A-Z of Plantalicious Ingredients – E is for Endive

In my childhood, salad almost invariably consisted of: Lettuce, Tomato, Cucumber and because we were dead sophisticated and adventurous – Onions!  I don’t think I even knew what endive was until I was an adult. Something as exotic as this had not made it to Coastal Essex.

I can recall my maternal grandfather used to use Camp Coffee that was made with Chicory, but i’d never seen a head of chicory or an endive or whatever it should be called.

I can remember the first time I saw “escarole” on a menu only to discover that too was a type endive.   In South Africa it is called Whitloof.  What a great name!

What I love about this vegetable is its unique bitter taste and crunch and that it keeps fresh for a long time in the fridge so it’s a good salad standby. I also often slice off the bottom stem and use individual leaves to dip into dips such as guacamole or hummus. The leaves are great for serving little veggie canapés.

Another option is to braise it – I love it sliced in half and slowly baked in the oven in some stock.  You can also cook it slowly it in a frying pan with a lid.

I also use the red endives just shredded up in a salad as they give such a lot of colour and texture.

A classic salad is endive with blue cheese and nuts – my plantalicious version is to use fake Parmesan and some roasted pecans, or a few dry roasted pine nuts – delicious with a creamy fat free dressing.


Here’s some nutritional highlights of Endive:

  • Endive is one of the very low calorie leafy vegetable. 100 g fresh leaves provide just 17 calories; however, it contributes about 8% of daily-required intake of fibre.
  • High inulin and fiber content in endive helps reduce glucose and LDL cholesterol levels in diabetes and obese patients.
  • Endive is enriched with good amount Vitamin A and ß-carotene. Both compounds are known to have antioxidant properties. Carotenes convert to vitamin A in the body. Furthermore, vitamin A is required for maintaining healthy mucus membranes and skin. In addition, it is also essential vitamin for good eye-sight.
  • It contains good amounts of many essential B-complex groups of vitamins such as folic acid, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein, and carbohydrate metabolism.
  • Additionally, endive is a good source of minerals like manganese, copper, iron, and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase.Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Source of nutritional info and more details:  http://www.nutrition-and-you.com/endive.html

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The 2014 Plantalicious New Years Honours List

 In the UK we have a New Years Honours List where various orders of merit are provided to the great and the good. Actors and actresses, public servants and even the Dr in charge of the recent royal birth are acknowledged. For more detail see here http://en.m.wikipedia.org/wiki/New_Year_Honours and for this years list – see here http://m.bbc.co.uk/news/uk-25550751

This year a couple who’se son was brutally and senselessly killed very close to where we used to live were honoured for their charitable work in their son’s memory. They are trying to turn such a negative into a positive and help young people.

So that got me thinking. Who would Plantalicious honour?  Who are the people who have made a difference to the lives of others through their lives and work?  Who have touched me as I embarked on my Plantalicious journey?
So here are the Plantalicious 2014 New Years Honours. 

T. Colin Campbell
My first award would go to Colin Campbell, for his work on protein levels and cancer development, The China Study and the Plant-Based Nutrition course at e-cornell that I took this year.   http://www.ecornell.com/certificates/plant-based-nutrition/certificate-in-plant-based-nutrition/

Dr Esselstyn
Caldwell B. Esselstyn, Jr is my second person that I would honour for his work on nutrition and heart disease.  His book Prevent and Reverse Heart Disease is a “must-read” for anyone with heart disease or who has a family history of the same.  http://www.heartattackproof.com/about.htm
Dr John McDougall
Author of The Starch Solution, Dr John McDougall is an inspiration.  I am currently studying one of his courses.  http://www.drmcdougall.com/
Jeff Novick
Jeff has a unique talent which is to demystify the subject of nutrition and to make it hugely entertaining.  He gets over very complex matters simply and with humour.  http://www.jeffnovick.com/RD/Bio.html
Rip Esselstyn
Following completion of the e-cornell course, I attended the Farms2Forks weekend in Orange County outside LA.  This was hosted by Rip Esselstyn who is such a example of how well you can be on a WFPB diet.  He and his colleagues are behind the Engine 2 diet http://engine2diet.com/ and My Beef with Meat – a brilliant website and a great cookbooks.
Doug Lisle
Dr. Lisle is a psychologist and director of research at the TrueNorth Health Center in Santa Rosa, California. He is co-author of The Pleasure Trap. I met Dr Lisle at the Farms2Forks weekend.  I learned so much about oureating motivation and the motivational traps that enslave us!  http://www.healthpromoting.com/the-pleasure-trap
Dr Michael Greger
I love the way that Dr Gregar presents his material with plenty of references to studies etc.,  he takes lots of research and summarises it in bite-sized chunks whilst maintaining the references to the source materials.  http://nutritionfacts.org/about/
Dr Joel Fuhrman
It was Dr Fuhrman’s book “Eat to Live” that led me to the China Study and my e-cornell course.  http://www.drfuhrman.com/
Tim Groves
The wonderful Tim Groves created my current Plantalicious Website.  He is a genius at understanding what his clients want, (even if you are like me and just dumped a load of ideas) and making them reality.  I cannot praise him and his work high enough.  http://timgroves.co.uk/#/page-home
Glynis Smy
When I first started blogging my recipes and articles, my cousin Glynis helped by creating my first wordpress blog.  Had it not been for her, Plantalicious would not have been started.  She is well-regarded published author – check out her work – http://www.glynissmy.com/
Mr G
I had this idea.  I have lots of ideas and only one person is always there to love and support me.  In fact he came up with the name – Plantalicious!  In addition to being the love of my life for the past 27 years, he is an Arts Advertising Genius and a singer…http://www.show-boy.co.uk/
So my love and thanks to you all and I hope that you enjoy your “Plantalicious Honours”!  
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