50 Best Plants on the Planet (26 page)

2
.
Meanwhile, in a large, deep skillet, heat the oil on medium-high heat. Add the dandelion leaves and stir-fry until wilted. Season with garlic salt.

3
.
Drain the potatoes well. Return them to the pan over the heat for
1
to
2
minutes to dry out the potatoes. Remove from the heat and add the milk and buttermilk. Mash them with a potato masher. If they are too thick, add a little more milk. Add the butter and stir to combine. Season with salt and pepper.

4
.
Spread the potatoes in the middle of a medium platter. Surround them with the dandelion greens. Garnish the platter with the lemon wedges and serve.

Belgian endive, compacted in torpedo-shaped heads about
6
inches long, has a subtle hint of bitterness. Both the pale green and burgundy red varieties are delicious raw or cooked.

The jagged, frilly edged leaves of curly endive are much larger and grow in loose bushy heads. The deep green leaves have a flavor profile with straightforward bitterness. The assertive taste is tamed by cooking. The cooked and chopped leaves are often paired with unctuous meats, such as bacon or short ribs, or rich soups that showcase starchy legumes, potatoes, or grains.

Both curly and Belgian endive are part of the chicory family. Refreshing and cleansing, they clear the palate and help digestion.

NUTRITIONAL INFORMATION FOR BELGIAN ENDIVE/CURLY ENDIVE

(per
1
cup raw, chopped)

Calories
9/8

fat calories
0/0

total fat (g)
0/0

sat fat (g)
0/0

cholesterol (mg)
0/0

sodium (mg)
0/10

total carbohydrates (g)
1/34

fiber (g)
1/2

sugars (g)
0/0

protein (g)
1/0

vitamin A IUs
0
%
/22
%

vitamin C
2
%
/6
%

calcium
1
%
/2
%

iron
1
%
/2
%

Endive contains flavonoid glycoside compounds, which are phytochemicals with multiple functions. In a recent study at the University of Copenhagen, they were described as being inhibitors of monoamine oxidase, thus acting as antidepressants.

The flavonoids in endive also have shown an ability to help improve Parkinson's symptoms, reduce inflammation, and protect against injuries to the central nervous system.

Low in calories, endive is high in vitamins A, C, and E—antioxidant vitamins that protect cells from damage while preserving skin health. And they're loaded with iron and calcium to keep blood oxygenated and the heart and bones strong.

Endive and its relatives contain another flavonoid called kaempferol, which studies have shown to possess analgesic and antimicrobial qualities and help reduce symptoms of diabetes, osteoporosis, and allergies. Belgian endive is a good blood cleanser, too, containing chicoric acid, which has demonstrated an ability to help cells called phagocytes, key components of the immune system that devour harmful pathogens and detritus.

Year-round

For Belgian endive, look for firm, crisp, compact heads without browned edges. Refrigerate them unwashed and loose in a plastic bag for up to
5
days. Longer storage can increase bitterness. For curly endive, look for heads that are crisp without wilting. Refrigerate them unwashed and loosely wrapped in a plastic bag for up to
5
days.

Just before serving or cooking, pull off and discard any browned leaves. Wash with cold water. If using it whole, trim off a very small portion at the root end. If using individual leaves as canapé boats, trim off the root end deep enough so the leaves can be separated.

Trim the root end and separate the leaves. Rinse them in a tub of cold water; drain well. Cut off the stems with a small sharp knife to separate the leafy portion. Discard or compost the stems. Coarsely chop the leaves.

This variety is most often eaten raw, in salads along with milder greens or as canapé boats to hold fillings. It can also be gently braised. Trim and cut
4
heads in half lengthwise. Heat
2
tablespoons extra-virgin olive oil in a large nonstick skillet on medium-high heat. Put the endive in a single layer, cut-side down; cook until they are lightly browned,
4
to
5
minutes. Add
¼
cup vegetable broth and
¼
cup dry white wine, and season with salt and freshly ground black pepper. Cover and decrease the temperature to low. Braise until the endive is tender, about
10
minutes, adding more broth if needed. Serve topped with a squeeze of fresh lemon juice and either finely chopped fresh parsley or fresh tarragon.

In a
6
-quart pan or Dutch oven, bring about
2
quarts water to boil on high heat. Add
1
teaspoon salt and
2
pounds stemmed, coarsely chopped curly endive. Cover and cook until it is tender, about
5
to
6
minutes. Drain the endive in a colander; refresh with cold water. Press out excess water with the back of a spoon, or when it is cool enough to handle, squeeze out the excess water in handfuls. Season with salt and pepper; serve with lemon wedges or vinaigrette.

Quarter
1
head lengthwise; shake off the excess water and set the head aside on towels to drain. Heat a grill to medium-high heat and clean the grate. Brush the endive with olive oil and season it with coarse salt and freshly ground black pepper. Grill, turning occasionally, until the endive is nicely browned and tender, about
10
minutes. Top with vinaigrette, if desired.

In a blender, whirl
1
tangerine (peeled, pulled into sections),
1
medium garlic clove (peeled),
2
teaspoons balsamic vinegar, and
1
tablespoon extra-virgin olive oil; season with salt. In a large bowl, toss
2
cups cooked, shelled edamame with
4
heads Belgian endive (cut into
1
-inch crosswise slices),
¼
medium red onion (cut into narrow slivers), and
¼
cup crumbled goat cheese. Add enough dressing to generously coat the leaves. Toss; taste and adjust the seasoning as needed.

Preheat the oven to
350
degrees F. Trim
1
pound leeks, cutting off the roots and dark-green stalks. Cut the white and light-green portions in half lengthwise and wash; pat dry and cut them crosswise into thirds. Coat the bottom of a small baking dish with
1
tablespoon extra-virgin olive oil; arrange the leeks in a single layer cut-side down. Push
3
large garlic cloves (cut into lengthwise thirds) between the leeks. Drizzle with
2
tablespoons vegetable broth and
1
tablespoon extra-virgin olive oil; season with salt and freshly ground black pepper. Bake until the leeks are tender and lightly browned, about
35
to
40
minutes, adding more broth if needed. Serve over blanched curly endive (see Quick Cook for Curly Endive). If desired, top with toasted pine nuts.

In this beautiful green mélange of vegetables, sliced Belgian endive is gently braised with sugar snap peas and English green peas. Shiitake mushrooms add a welcome meatiness to the dish, and it can be finished with a smidgen of butter or margarine.

Yields
6
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
80

fat calories
15

total fat (g)
2

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
200

total carbohydrates (g)
12

fiber (g)
5

sugars (g)
4

protein (g)
4

vitamin A IUs
10
%

vitamin C
40
%

calcium
4
%

iron
6
%

1 cup sugar snap peas, strings removed

2 teaspoons extra-virgin olive oil

1 cup thinly sliced fresh shiitake mushrooms (stems removed)

2 medium heads Belgian endive, halved lengthwise, cut crosswise into
½
-inch slices

2 cups frozen petite English green peas

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL
2 teaspoons butter or soft tub margarine

1
.
In a large saucepan, bring about
3
cups water to a boil on high heat. Add the sugar snap peas and cook until they are tender-crisp,
2
to
3
minutes. Drain and refresh with cold water; drain again and set aside.

2
.
Heat the oil on medium-high heat in a large deep skillet. Add the mushrooms and endive; toss, then cover and cook for
1
minute. Uncover; add
1
tablespoon water, and continue to cook until the mushrooms are softened and the liquid evaporates, about
3
to
4
minutes. Add the frozen peas and season with salt and pepper; gently toss. Cook uncovered until the peas are heated through, about
2
minutes. Add the sugar snap peas and gently toss. Cook until the sugar snap peas are hot. If desired, add the butter or margarine; gently toss and serve.

This hearty lentil soup tastes even better the day after it is prepared, so, if possible, make it a day in advance through step
3
and refrigerate it. Add the endive, vinegar, and Canadian bacon, if using, and reheat gently on medium heat; cook until the endive is tender. The bitter bite of curly endive adds a just-right sharpness to balance the earthy lentils.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving, without Canadian bacon)

calories
160

fat calories
30

total fat (g)
3

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
260

total carbohydrates (g)
24

fiber (g)
5

sugars (g)
5

protein (g)
7

vitamin A IUs
90
%

vitamin C
20
%

calcium
6
%

iron
15
%

1
½
tablespoons extra-virgin olive oil

3 medium carrots, peeled, coarsely chopped

1 large yellow onion, finely chopped

2 large garlic cloves, minced

 One 14
½
-ounce can diced tomatoes, drained

1
½
teaspoons minced fresh thyme

1 bay leaf

1
¼
cups (7 ounces) dry lentils (green or brown), rinsed, picked over (to remove any debris)

Salt

Freshly ground black pepper

5 cups fat-free low-sodium vegetable or chicken broth

½
cup dry white wine

1
¼
cups coarsely chopped curly endive

OPTIONAL
¼
cup coarsely chopped Canadian bacon

2 teaspoons balsamic vinegar

OPTIONAL GARNISH
8 very thin lemon slices

OPTIONAL GARNISH
bottled hot sauce