Wild chicory: the secret of the fields that is good for you and gives flavor

Wild chicory is more than just a "rustic" ingredient. Here are some reasons why you should consider it:

• Rich in nutrients: it contains fiber, vitamins A, C and K, antioxidants and minerals such as iron, potassium and calcium.
• Aids digestion: its fiber promotes intestinal transit and can support a healthy gut microbiome.
• Low in calories: ideal for those seeking a balanced diet without sacrificing taste.

Thanks to these properties, wild chicory is an excellent ally for healthy, natural cooking.

Recognizing wild chicory is fairly easy, but it takes a little attention to detail. Here's how to identify it with confidence:

• Leaves: deep green, elongated and slightly indented at the edges. They have a crisp texture and a characteristic bitter taste, more delicate in young leaves.
• Flowers: small, a beautiful blue or purplish color, appear in summer and are one of the most recognizable signs of the plant. They open only with the sun, making chicory easy to spot in the fields.
• Roots: thin, elongated and light brown in color. They are known for their slightly roasted aroma and are sometimes used as a natural substitute for barley coffee.

Tip: Pick only plants that grow in clean areas, away from busy roads, landfills or pesticide-treated soils. This way you can enjoy authentic wild chicory that is healthy and full of beneficial properties.

Harvesting and storing wild chicory properly is essential to preserve all its intense flavor, freshness and nutritional properties. Here are some practical tips for doing it right.

1. Choose the right time for harvesting

The ideal time is spring, when the plant is young and the leaves are more tender and less bitter. Harvest preferably in the morning, when the dew has made the leaves more hydrated and fragrant.

2. Select only the best leaves

Give preference to the youngest leaves, bright green and without spots. Avoid those that are too large or yellowed, as they tend to be more leathery and bitter.

3. Thorough cleaning

Wash wild chicory carefully under running water to remove soil residue and impurities. If necessary, soak it for a few minutes in cold water with a little baking soda, then rinse well.

4. Refrigerated storage

If you are not going to use it right away, dry the leaves well and store them in the refrigerator wrapped in a damp kitchen towel or slightly dampened paper bag. This will keep them fresh for 2-3 days without losing crispness.

5. Long-term storage

To enjoy it year-round, you can blanch the leaves for 2-3 minutes in lightly salted water, drain them and let them cool completely. Then place them in small containers or freezer bags and freeze them-this way chicory will retain most of its properties and you can use it even after several months.

Wild chicory is extremely versatile and can be used in a variety of ways. Here are some ideas:

1. Raw in salads

Young leaves can be cut and added to mixed salads for a bitter, fresh twist. Pair them with sweet ingredients such as apples or raisins to balance the flavor.

2. Stir-fry

Sauteing the leaves with a drizzle of oil, garlic, and chili is an easy way to enhance chicory's flavor and make it more digestible.

3. As a classic side dish

Boiled or steamed chicory, dressed with extra virgin olive oil and a pinch of salt, is a traditional Italian side dish that perfectly accompanies meat or legume dishes.

4. Infusions and herbal teas

The leaves and roots can also be used to prepare digestive infusions, which are excellent after meals.

Incorporating wild chicory into the daily diet can offer several benefits to the body:

• Liver support: its natural compounds promote purification and proper liver function.
• Cholesterol control: soluble fiber helps keep blood cholesterol levels balanced.
• Antioxidant action: rich in polyphenols, it counteracts free radicals and helps slow cell aging.
• Blood sugar regulation: some studies show a positive effect on blood sugar control, which is also useful for those with diabetes.