Looking for a low-calorie vegetable to add to your diet? Look no further than 1 oz of escarole! At just 20 calories, it's a great option for those looking to cut back without sacrificing flavor or nutritional value.
But escarole isn't just low in calories - it's also rich in vitamins and minerals. In fact, just 1 oz contains 34% of your daily recommended intake of vitamin K and 16% of your daily recommended intake of vitamin A, along with smaller amounts of calcium, iron, and potassium.
In this article, we'll explore the many health benefits of escarole and provide some ideas for incorporating it into your diet.
Low-Calorie Vegetable
Escarole is a great choice for anyone looking to cut back on calories without sacrificing flavor or nutrition. With just 20 calories per 1 oz serving, it's a low-calorie option that can help support weight loss goals.
Rich in Vitamins and Minerals
In addition to being low in calories, escarole is also packed with vitamins and minerals. Just 1 oz contains 34% of your daily recommended intake of vitamin K and 16% of your daily recommended intake of vitamin A, along with smaller amounts of calcium, iron, and potassium.
Boosts Immune System
Escarole also offers immune-boosting benefits, thanks to its high vitamin C content. Just 1 oz contains 10% of your daily recommended intake of vitamin C, which can help support a healthy immune system and protect against illness.
The high fiber content of escarole can also support digestive health. Fiber helps to promote regular bowel movements and can help prevent constipation and other digestive issues.
Anti-inflammatory Properties
Escarole may also have anti-inflammatory properties, which can help reduce the risk of chronic inflammation and related diseases. These properties are likely due to the high levels of antioxidants found in the vegetable.
May Help Lower Cholesterol
Several studies have suggested that escarole may help lower cholesterol levels. This may be due to the vegetable's high fiber content and anti-inflammatory properties.
Supports Bone Health
Calcium, vitamin K, and other nutrients found in escarole are important for maintaining strong and healthy bones. Consuming escarole regularly can help prevent bone loss and reduce the risk of osteoporosis.
Helps Regulate Blood Sugar
Some research has suggested that escarole may help regulate blood sugar levels. This may be due to the vegetable's high fiber content and low glycemic index.
Versatile Ingredient in Cooking
Escarole is a versatile ingredient in the kitchen, with a slightly bitter flavor that pairs well with a variety of other ingredients. It can be eaten raw in salads, wilted in soups or stews, or sautéed as a side dish.
May Aid in Weight Loss
Thanks to its low calorie content and high fiber content, escarole may be a helpful addition to weight loss diets. Its bulk and fiber can help promote feelings of fullness and prevent overeating.
"Escarole is a delicious and nutritious addition to any meal plan."
5 Frequently Asked Questions About Escarole
1. What is escarole?
Escarole is a type of leafy green vegetable that belongs to the chicory family. It has broad, curly leaves that are slightly bitter in flavor.
2. How many calories are in 1 oz of escarole?
There are approximately 20 calories in 1 oz of escarole, making it a low-calorie and nutrient-dense vegetable.
3. How do I prepare escarole?
Escarole can be eaten raw in salads or cooked in a variety of ways such as sautéed, braised, and roasted. It pairs well with garlic, lemon, and olive oil.
4. What are the nutritional benefits of escarole?
Escarole is a good source of fiber, folate, vitamin C, and vitamin K. It also contains various minerals such as potassium, calcium, and iron.
5. Can escarole be substituted for other greens?
Yes, escarole can be substituted for other greens such as kale or spinach in recipes. However, it may alter the flavor and texture slightly.