Wild chicory or common chicory is a very widespread edible herbaceous plant used throughout the Italian territory.
With a typically bitter taste, it is highly appreciated as field grass or cooked grass, especially in the culinary tradition of central Italy - where it is often mixed with other edible herbs - dandelion, watercress, spinach, chard or chard etc. - it also takes the name of "herbs. "or" cooked herb ".
Of the Asteraceae Family and Genus Cichorium, that of chicory is actually an extremely large group of plants, which includes many botanical varieties. Suffice it to say that, in addition to the classic cut chicory and Roman chicory, very apparently different cultivars such as endive, Belgian witloof and all types of radicchio belong to the same category. It is therefore not surprising that wild chicory actually exists. different types, among which the most common are the so-called wild radicchio - with a mainly elongated and rounded leaf, with a thin root - and grugni or rugni - with a jagged leaf and with a more fleshy root system.
Wild chicory is defined as such because it grows in the wild; also called field chicory, it is in fact found in all green grassy areas - that is, in the meadows - of Mediterranean Europe but not only. It is harvested especially in spring and autumn, when the leaves are more tender, preferring the younger shoots - of small or medium-sized and without fluff. If placed in the shade of large trees or bushes, on soft and draining soils, it is generally more tender and less bitter.
From a nutritional point of view, wild chicory belongs to the VI and VII fundamental groups of foods - fruit and vegetables rich in vitamin A and vitamin C. It has a very low energy intake, almost negligible, while it uses excellent concentrations of fibers - many of which soluble, such as inulin - water and certain minerals, there are also significant concentrations of anti-nutritional agents.
Wild chicory lends itself to most diets. It has no major contraindications and can be used safely as a side dish - both raw, when very young, but mainly cooked for boiling and / or sautéed - or ingredient for elaborate recipes - stuffing of stuffed pasta, wraps, roasts, sauce for first courses etc.
(RAE - retinol equivalent), both vitamin C (ascorbic acid).
Wild chicory has a very low calorie content. Energy is supplied mainly by carbohydrates, followed by small amounts of proteins and insignificant lipids. The peptides are of low biological value, that is, they do not contain - in the right quantities and proportions - the essential amino acids of the human protein model. Carbohydrates are made up of entirely from soluble molecules - fructose and glucose monosaccharides Fatty acids are, in theory, predominantly unsaturated.
Wild chicory contains a lot of dietary fiber, most of which is soluble; however, the amount of the contribution and the percentage of the soluble / insoluble breakdown is not known, but only that among the soluble ones there is mainly inulin.
Free of cholesterol, it does not even contain the molecules mainly responsible for scientifically diagnosable food intolerances, such as gluten, lactose and histamine. Wild chicory is low in phenylalanine and purines. However, it provides some anti-nutritional agents, mainly consisting of phytic acid and its derivatives (phytates), which however significantly decrease after cooking.
As for vitamins, wild chicory boasts excellent concentrations of retinol equivalents (RAE - provitamin A), mainly consisting of carotenoids, lutein and zeaxanthin, and remarkable levels of ascorbic acid (vitamin C). However, the vitamin K level above all amazes; Vitamin E (alpha tocopherol) is also very important. The levels of folate and pantothenic acid (Vit B5) are also far from negligible.
With regard to mineral salts, on the other hand, the levels of manganese, potassium, magnesium and calcium are appreciable, although it must be specified that most of these can be lost in dilution in the cooking water; for this reason, it would be advisable to cook wild chicory in In addition, calcium may not be bioavailable: in raw vegetables it remains linked to anti-nutritional factors that prevent its absorption.
There is a fair concentration of phytotherapeutic molecules of non-vitamin origin, such as polyphenols - antioxidants.
The dietary fibers contained in it - especially in the root, which provides almost 20% of the mass in inulin - perform numerous beneficial functions for the body. First of all, correctly associated with water - of which wild chicory is rich - especially the soluble ones like inulin, fibers can:
- increase the gastric mechanical stimulus of satiety
- modulate nutritional absorption - reducing the insulin glycemic surge and hindering the absorption-reabsorption of cholesterol and bile salts
- prevent or treat constipation / constipation.
This last aspect, essential for the health of the intestine, contributes to considerably decrease the chances of colon carcinogenesis, but also of many other discomforts such as: hemorrhoids, anal fissures and anal prolapse, diverticulosis and diverticulitis etc. It should also be remembered that soluble fibers constitute a nutritional substrate for the intestinal bacterial flora; maintaining the trophism of the microbiota, whose metabolism releases nutritional factors important for the mucosa, further promotes the health of the large intestine.
