3 Things You Need to Know about Escarole (Dark Leafy Greens) and Cancer

Dark leafy greens are well-known for their many health benefits, as well as their cancer-prevention abilities. Radicchio, spinach, kale, romaine and leaf lettuce, collard greens, chicory and Swiss chard are the dark leafy greens that get the most attention. But there's another one also consider, and it's called escarole. It's a cousin of the curly endive, and can be found in the grocery store, near the other lettuces and greens.



Antioxidants and Beta-Carotene



Like the other leafy greens, escarole contains a host of healthy plant chemicals that exert anti-oxidizing and powerfully health-promoting effects on the body. Vitamins A, C and K are extremely high in the nutrient profile of dark leafy greens. In 1 cup of cooked dark leafy greens, you'll get over 600 percent of your daily value of vitamin K, over 150 percent of your daily value of vitamin A, and 65 percent of your daily value of vitamin C. These antioxidant-packed greens are essential for optimum health and cancer prevention.



Folate



Several studies have indicated that diets rich in fruits and vegetables, as well as those rich in the nutrient folate, protect against colorectal polyps and colorectal cancer. The daily requirement for folate is 400 micrograms per day. This level of intake can easily be reached by eating about 4 cups of fruits and vegetables each day--focusing on dark leafy greens along with fresh fruits, such as papayas and raspberries, and a selection of beans.



Cooking with Escarole



Here is a great recipe using escarole that is simple, easy and cost-effective. It serves four people.



Ingredients:

• 2 lemons

• 1 tbsp. olive oil

• 1 medium red onion, halved and thinly sliced

• 2 garlic cloves, thinly sliced

• 2 heads escarole (2 pounds total), cored, trimmed, and coarsely chopped

• 4 boneless, skinless cod fillets (6 ounces each)

Coarse salt and ground pepper



Thinly slice off both ends of one lemon. Cut into eight thin slices. From the remaining lemon, squeeze 1 to 2 tbsp. of juice into a bowl.

In a 5-quart Dutch oven or heavy pot, heat the oil over medium-high heat. Cook the onion and garlic, stirring occasionally, until golden brown (6 to 8 minutes).



(The recipe can be found at Marthastewart.com.)