Health Benefits Chicory, Nutrition Chart and Chicory Lamb Recipe
Chicory has low calories, is rich in vitamins and minerals and has many health benefits Public Domain, via Wikimedia Commons
Chicory green tops are often eaten like celery in salads and other dishes. The roots are are boiled and eaten. the dried roots are ground to make a coffee substitute and are used for various medicines.
Chicory root is a mild laxative and is used for a variety of medicinal purpose. Chicory is used as an alternative medicine or tonic the for the following purposes: upset stomach, loss of appetite, constipation and gut problems, to treat gallbladder and liver ailments, and as a tonic for the circulation and the heart. Chicory leaves are used in a variety of herbal medicines to help control swelling, itchiness and inflammation.
Chicory can cause flatulence and stomach upsets in some people. Healthy people can generally tolerate about 10 - 15 grams of inulin (the major active ingredient causing a reaction).
Health Benefits and Nutrients in Chicory Roots
The table below summarizes the key nutrients in chicory. The key points are:
- Chicory contains few calories and is alight and easily to digest vegetable.
- Chicory is rich in vegetable fiber and about 3% of the root mass is fiber (mostly hemicellulose and soft cellulose.
- Chicory is very rich in vitamin B9 and vitamin C
- Chicory root acts as a gentle laxative and diuretic due to natural substances in the roots.
Nutrients in 100g of Chicory
| Nutrients in 100 g | Value |
| Calories | 20 Cal |
| Carbohydrate | 4.2 g |
| Sugar | 0.6 g |
| Dietary Fiber | 3.6 g |
| Protein | 1.5 g |
| Total Fat | 0.3 g |
| Omega-3 Fatty Acids | 16 mg |
| Omega-6 Fatty Acids | 97 mg |
| Vitamins | |
| Vitamin A | 4974 IU |
| Vitamin C | 21 mg |
| Vitamin E | 2 mg |
| Vitamin K | 260 mcg |
| Niacin | 0.3 mg |
| Folate | 96 mcg |
| Pantothenic Acid | 0.9 mg |
| Choline | 11.1 mg |
| Minerals | |
| Calcium | 87 mg |
| Iron | 0.9 mg |
| Magnesium | 26 mg |
| Phosphorus | 41 mg |
| Potassium | 37 mg |
| Sodium | 39 mg |
| Zinc | 0.3 mg |
| Copper | 0.3 mg |
| Manganese | 0.3 mg |
| Selenium | 0.3 mg |
Quick-cooked Lamb with Chicory, Mustard and Anchovies
50g (2 oz) butter
1 chicory, sliced
6-8 anchovy fillets
50 ml (1/4 cup) olive oil
1/2 teaspoon Dijon mustard
1 tablespoon flat-leaf parsley
300g (1/2 lb) French or bobby beans
500g (1 lb) lamb neck, sliced into fillets
10 ml (1 tablespoon) wine vinegar
Vegetable oil
Boil the beans, with added salt for about 10-12 minutes until just soft. Drain, and rinse in cold water using a sieve or colander. Add one teaspoon of vegetable oil and the butter to a pan, and heat until the butter starts to foam. The after seasoning the lamb fillets with salt and freshly ground pepper, saute them one or two at a time, for about 4 minutes, turning them over about halfway through. Cook the fillets to medium rare or the way you like them. When cooked remove from the pan and set aside to rest. Whisk the oil, mustard and vinegar together, add the chicory, parsley, anchovies and cooked beans, and toss to coat with the mustard sauce. Serve the lamb with the sauce in a jug.