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Recipe & Guide - Belgian Endive
Great source of Vitamin C Also called: French endive and witloof chicory Belgian endive is produced by a time-consuming and costly process in which the farmer forces the roots of chicory.
The tops of chicory plants are cut off and the roots replanted indoors under mounds of sand and soil.
When these sprout again, they are again transplanted to beds of loam.
After several weeks, the sprouts are gathered and rushed to our markets by jet transport. Selection and Storage
When selecting Belgian endive, look for firm, full heads with yellow leaf tips.
When the tips have turned green, they are not fresh and will be extremely bitter. Wrap in paper towels and refrigerate in a plastic bag up to 2 days. Preparation and Eating Tips
Tear greens into bite-size pieces for salads. Remember, a little goes a long way in a salad and too much can overpower the other greens. For a quick and easy hors d'oeurve. separate leaves and place a dollop of cottage cheese or your favourite dip on each leaf.
Garnish with dill or a sliver of smoked salmon and sprinkle of lemon and pepper. Arrange on a plate and serve.
When cooked, the Belgian endive tastes surprisingly like an artichoke heart. BELGIAN ENDIVE AU GRATIN – 40min Although low in fat, this is a rich and satisfying dish with a crusty top. 4 large Belgian endives
1 cup water
1/4 teaspoon salt
1 small onion, diced
2 tablespoons margarine
2 tablespoons flour
1-1/2 cups skim milk
1/8 teaspoon red pepper
1/8 teaspoon white pepper
2 slices low-fat Swiss cheese
2 tablespoons bread crumbs Preheat oven to 350°F. Bring water and salt to a boil, place endives in pot and simmer for 20 minutes. Drain water from endives and place in oven proof dish.
Sautee butter and onions, add flour and mix with wire whisk gradually adding milk and pepper until sauce is thickened, about 5 minutes.
Pour sauce over endives and cover with cheese and bread crumbs.
Bake for 20 minutes. Serves 4. Nutrient Analysis per serving:
Calories-194
Protein-13 g
Fat-6 g
Carbohydrates-27 g
Dietary Fibre-12 g
Sodium-352 mg
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Recipe & Guide - Belgian Endive
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