Belgian endive rich in potassium, low in calories

That Belgian endive exists at all is just an accident.

A farmer in Belgium put some chicory root in his cellar in the mid-1800s to use later in a coffeelike drink. But when he came back that spring, he found that the roots had sprouted crunchy, white shoots. The Belgian endive (pronounced “EN-dive” or “ahn-DEEV”) was born.

Even though that farmer grew endive by accident, commercial cultivation of the cream-colored, torpedo-shaped vegetables is a bit tricky. Belgian endive are produced through a labor-intensive process called blanching, in which the vegetables must be kept in complete darkness so the leaves don’t turn green.

Belgian endive is actually one of three types of endive, along with curly endive and escarole. They are closely related to chicory.

How to choose them: Look for crisp, tightly packed, cigar-shaped heads with pale, yellow-green tips, according to “The Food Lover’s Companion.”

When to find them: Belgian endive’s season peaks from November through April.

Where to put them: Belgian endive starts to turn green when exposed to light and its flavor becomes increasingly bitter. So, it’s best to wrap it in a paper towel, put it in a plastic bag and store it in the refrigerator. Use it as soon as possible.

Why eat them: An average-sized endive is rich in potassium, containing as much as about half a banana. But compared to a banana, endive has only about one-fifth the calories, while it contains a quarter more dietary fiber and twice the folate.

What to do with them: The classic way to prepare Belgian endive is braising (see recipe below). That mellows the slightly bitter leaves. But it can also be served raw, as in salads. Or you can use the leaves as vessels for a variety of fillings and serve them as appetizers.

Braised Belgian Endive

“Perfect Vegetables,” by the Editors of Cook’s Illustrated magazine

3 tablespoons unsalted butter

1/2 teaspoon sugar

Salt

4 medium Belgian endive (about 4 ounces each), wilted or bruised outer leaves removed, root ends trimmed and each endive halved lengthwise.

1/4 cup dry white wine

1/4 cup low-sodium chicken broth

1/4 teaspoon minced fresh thyme leaves

1 teaspoon lemon juice

1 tablespoon minced fresh parsley leaves

Ground black pepper

Heat 2 tablespoons of the butter in a 12-inch heavy-bottomed skillet over medium-high heat. When the foaming subsides, sprinkle the sugar and 1/4 teaspoon salt evenly over the skillet and set the endive, cut-sides down, in the pan in a single layer. Cool, shaking the skillet occasionally to prevent sticking and adjusting the burner if browning too quickly, until golden brown, about 5 minutes. Turn the endive over and cook until the curved sides are golden brown, about 3 minutes longer. Carefully turn the endive, cut-sides down again. Add the wine, broth and thyme. Reduce the heat to low, cover the skillet tightly, and simmer, checking occasionally and adding 2 tablespoons of water if the pan appears dry, until the leaves open up slightly and the endive are tender throughout when pierced with the tip of a paring knife, 13 to 15 minutes. Transfer the endive to a warmed serving platter; set aside.

Increase the heat to medium-high to bring the liquid in the skillet to a boil and simmer until reduced to a syrupy consistency, 1 to 2 minutes. Off the heat, whisk in the remaining 1 tablespoon butter, lemon juice and parsley. Adjust the seasoning with salt and pepper to taste, spoon the sauce over the endive and serve immediately.

Yield: 4 servings

Approximate nutrition per serving: 109 calories, 8.6 grams fat (5 grams saturated, 69 percent fat calories), 1.5 grams protein, 4.9 grams carbohydrate, 23 milligrams cholesterol, 4 grams dietary fiber, 29 milligrams sodium.

Tri-Color Salad

From the Belgian Endive Marketing Board

2 large Belgian endive

1 small head red-leaf lettuce

1 small head green-leaf lettuce

1 small bunch watercress

Dressing:

2 tablespoons balsamic vinegar

1/2 teaspoon salt, to taste

1/4 teaspoon pepper, to taste

1/3 cup olive oil

3 tablespoons orange juice

1 tablespoon prepared mustard

1 garlic clove, minced

Clean all of the lettuces. Arrange the leaves in a colorful pattern on a circular platter, or toss as desired.

Combine dressing ingredients and drizzle over salad.

For a variation, combine Belgian endive with radicchio, oakleaf lettuce or red beets for the red ingredients, and with arugula, romaine lettuce, mache or Boston lettuce for the green ingredients.

Yield: 4 servings

Approximate nutrition per serving: 207 calories, 18 grams fat (2.5 grams saturated, 76 percent fat calories), 3 grams protein, 10 grams carbohydrate, no cholesterol, 5.5 grams dietary fiber, 403 milligrams sodium.