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Endive

Also indexed as: Belgian Endive, Escarole, French Endive, Witloof

The best endive is crisp and firm.

A member of the botanical family Chicorium, endive (pronounced “en-dyv” or “ahn-deev”) is a close relative of chicory, with the same characteristic fresh and slightly bitter flavor.

Varieties

Belgian endive, also called French endive or witloof, is a small, cylindrical head of pale, tightly packed leaves. Curly endive, sometimes mistakenly called chicory, has lacy, green-rimmed and curly leaves, with a prickly texture and slightly bitter taste. Escarole has broad, slightly curved, pale green leaves with a milder flavor than either Belgian or curly endive.

Buying and storing tips

Buy crisp, firmly packed heads of Belgian endive, and store them wrapped in a paper towel inside a plastic bag for a day or two. Look for crisp, firm heads of curly endive and escarole, and store them in plastic in the refrigerator for two to three days.

Availability

Belgian endive is available year-round, with a peak season from November through April. Curly endive and escarole are available all year long, with the peak season from June through October.

Preparation, uses, and tips

Rinse endive in cold water just before using. Toss Belgian endive leaves with sliced pear and crumbled blue cheese. Combine curly endive, radicchio, and Kalamata olives. Cook escarole with white beans and chopped garlic.

Nutritional Highlights

Endive (chopped, raw), 1/2 cup (50g)
Calories: 4
Protein: 0.31g
Carbohydrate: 0.84g
Total Fat: 0.05g
Fiber: 0.77g
*Good source of: Vitamin A (513 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Cancer

The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene.

Foods high in vitamin K such as vegetables typically are associated with low cancer risk. Despite the fact that the anti-vitamin K drug warfarin might reduce the risk of cancer under certain circumstances, no evidence suggests that avoidance of vitamin K (from food or from supplements) would in any way help protect against cancer.

Cataracts

Some but not all studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular degeneration

People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.