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Endive Apple and Herb Salad | Nutrition Stripped
Eat Well Mar. 22. 2021
Salads

Endive Apple & Herb Salad

Mar. 22. 2021
Salads
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Is endive an ingredient you use? Either way, this Endive Apple and Herb Salad is a fun way to experience this ingredient.

Most of us opt for the same greens and veggies in our diet because we’re comfortable using them or because they’re so popular. But changing up your salad ingredients is not only a great way to find more enjoyable textures and flavors that you love but it also helps you get a variety of nutrients from different sources.

If you haven’t used endive before, say hello to this delicate leafy bundle in the chicory family. It’s the star of this simple salad and it’s a nice change from routine — if you’re like me, you don’t buy endive on every grocery run! Endive is typically more expensive than most lettuce at the grocery store, but it’s worth it for the right recipe.

Endive delivers a nutritious punch. It’s full of fiber, and it’s rich in vitamin C, vitamin K, vitamin E, folate, beta-carotene, riboflavin, iron, magnesium, calcium, and potassium.

Add that to apples, which are incredibly digestive-friendly and packed with their own gang of vitamins and minerals like vitamin C, B vitamins, calcium, potassium and phosphorous and you have a winning combo.

If you’ve never eaten it before, endive’s delicate, crisp leaves offer a nice little crunch alongside sweet apple slices for a light, refreshing salad.

CREATING A FOUNDATIONAL FIVE NOURISH MEAL WITH THIS ENDIVE AND APPLE SALAD

A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

By including these 5 elements in your meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this Endive and Apple Salad:

1 • Non-starchy Carbohydrates

  • Endive

2 • Starchy or Sugary Carbohydrates

  • Apple

3 • Healthy Fat

  • Olive oil
  • Optional pine nuts, pistachios, or hemp seeds

4 • Protein

  • For a complete meal serve with a protein of your choice

5 • Flavor Factor

  • Lemon
  • Apple cider vinegar
  • Tarragon
  • Shallot
  • Parsley
  • Salt
  • Pepper

Vitamins & Minerals:

Endives are rich in vitamin C, vitamin K, vitamin E, folate, beta-carotene, riboflavin, iron, magnesium, calcium, and potassium.

Additionally, apples pile on the vitamins and minerals too; think vitamin C, B-complex vitamins (riboflavin, thiamin, and vitamin B-6), calcium, potassium and phosphorous.

Digestion:

Apples are digestive-friendly fruits, thanks to their unique fiber content. They contain both insoluble and soluble fiber, which are great for improving digestion and keeping us regular. Apples have been studied and associated with improving cognitive function, reducing the risk of heart disease, diabetes, reducing cholesterol, managing weight, bone health, and digestive health.

One of the biggest health benefits of apples relates to digestion, it’s a natural coincidence that raw apple cider vinegar also is great for our digestion. From a culinary perspective, apples are great to add to dishes for added crunch, moisture, texture, crisp bite, and a hint of sweetness without being overpowering.

When purchasing, apples are one of those whole foods that I highly recommend you getting organic since you’re eating the skin on them as well.

Antioxidants and Phytonutrients:

Apples are also rich in polyphenols, the powerful antioxidants that help protect the body from damage caused by free radicals. Combined with these antioxidants, the phytonutrients found in apples can help lower your risk of developing heart disease and certain types of cancer.

The Recipe

Serves 2-4

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Ingredients:

3 Endive with the leaves separated

1 apple, julienned or sliced thinly — I used Opal Apples

1 teaspoon lemon zest

2 tablespoons olive oil

2 tablespoons apple cider vinegar

Sea salt and black pepper, to taste

1/4 cup chopped fresh parsley

2 tablespoons chopped fresh tarragon

1 shallot, thinly sliced

Optional garnishes: pine nuts, pistachios, or hemp seeds

 

In this recipe, you’ll see that I use a very simple lemon and olive oil dressing on the salad. I’ve found that it’s all you need — the endive and apple really shine that way. If you’re looking for another variation, try the Zesty Lemon Shallot Dressing!

Directions:

Step 1

Combine endive leaves and sliced apple into a bowl or directly on to a serving plate. In a small bowl, combine the olive oil, apple cider vinegar, sea salt, black pepper, herbs, shallot, and lemon zest. Whisk to combine.

Step 2

Pour the dressing on top using a spoon and serve immediately. Garnish with optional toppings such as pine nuts, pistachios, or hemp seeds.

MINI-COURSE

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