Escarole is a leafy green vegetable, often mistaken for lettuce, belonging to the chicory family, alongside endive and radicchio. This versatile green can be enjoyed both raw and cooked, offering a distinct, slightly bitter flavor that mellows significantly when heated. Its broad, sometimes ruffled, leaves range from dark green on the outer layers to paler yellow or nearly white in the inner core. This article explores escarole’s health aspects, detailing its nutritional makeup and contribution to overall well-being.
Escarole’s Nutritional Profile
Escarole is a nutrient-dense, low-calorie vegetable, rich in vitamins and minerals. A two-cup serving of raw escarole (approximately 85 grams) contains about 15 calories, 3 grams of carbohydrates, and 3 grams of fiber. It is particularly rich in vitamins A, C, and K, offering significant daily values.
Escarole also supplies notable amounts of folate (a B vitamin) and several minerals, including iron, copper, zinc, potassium, calcium, and magnesium. Smaller quantities of other B vitamins like thiamin (B1), riboflavin (B2), and pantothenic acid (B5) are also present. This composition makes escarole a beneficial addition to a balanced diet, contributing to various bodily functions.
Why Escarole is Good For You
Escarole’s rich fiber content supports digestive health by promoting regular bowel movements and gut regularity. This dietary fiber also helps foster a healthy gut microbiome, as beneficial bacteria feed on it.
The vegetable is a good source of provitamin A, which the body converts into vitamin A, supporting eye health. This vitamin is a component of rhodopsin, a pigment in the retina that helps with light and dark vision, and is associated with reduced risks of conditions like night blindness and macular degeneration. Escarole also contains vitamin C, an antioxidant that helps support immune function and may aid in recovery from illnesses.
Escarole provides vitamin K, involved in blood clotting and bone health by aiding calcium absorption and supporting bone mineralization, which can reduce the risk of osteoporosis. It also contains various antioxidants, such as flavonols and carotenoids, which protect cells from oxidative stress, reduce inflammation, and contribute to the body’s defense against chronic diseases and support healthy skin.
Escarole’s potassium content contributes to regulating blood pressure, while its fiber helps manage cholesterol levels, both supporting heart health. Its low-calorie and high-fiber profile can also assist with weight management, as fiber promotes a feeling of fullness. Folate is important for healthy circulation, assisting in red blood cell production and oxygen transport throughout the body.
Important Considerations Before Eating Escarole
Escarole contains vitamin K, which can interact with blood-thinning medications like warfarin. For those on such medication, it is important to maintain a consistent daily intake of vitamin K-rich foods to avoid fluctuations that could affect medication effectiveness.
Escarole also contains oxalates, naturally occurring compounds found in many plants. In individuals prone to kidney stones, a high intake of oxalate-rich foods might contribute to stone formation. Oxalates can also potentially reduce calcium absorption, though this is generally not a concern for most people consuming a balanced diet. As with any raw vegetable, thoroughly wash escarole before consumption to remove dirt or potential contaminants.
Tips for Enjoying Escarole
Escarole’s versatility allows it to be incorporated into various dishes. The tender inner leaves, milder in flavor, are excellent for fresh salads and can be combined with fruits, nuts, or cheeses to balance their slight bitterness.
For cooking, escarole’s heartiness makes it suitable for sautéing, braising, or adding to soups and stews. A common preparation involves sautéing the leaves with olive oil and garlic until wilted, often with lemon juice to enhance the flavor. It is a traditional ingredient in Italian dishes, such as Italian Wedding Soup, where its flavor mellows and becomes less bitter after cooking.
When preparing escarole, remove any tough outer leaves and wash the remaining leaves thoroughly, as dirt can accumulate in their folds. For storage, keep escarole unwashed in the refrigerator’s crisper drawer, wrapped loosely in a paper towel within an open plastic bag. This method minimizes moisture and keeps escarole fresh for about five days.