Enjoying Bitter Greens: Promote Digestion and Gain Nutrients
Red Belgian Endive
As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.
These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.
Kale, Swiss Chard and Arugula
Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium yet low in calories. They are also great sources of folate and fiber. Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The tender bitter greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.
To introduce your palate to these flavors, try the following recipe.
Bitter Greens Salad
Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.
Author: Erica Leazenby, MD
Serves: 4-6
Time: 10-15 minutes
Ingredients:
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
2 tablespoons olive oil
1/8 teaspoon salt
pepper to taste
6 cups mixed greens like romaine lettuce, endive, radicchio, watercress
Optional add-ins: a thinly sliced apple, fennel or radish
Directions:
Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.
Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.
Notes:
Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand.