- Description of the salsify
- Properties and benefits of salsify
- Calories and nutritional values ​​of salsify
- Ally of
- A recipe up your sleeve
Description of the salsify
The scorzonera is a vegetable belonging to the Asteraceae family, which also includes artichokes, Jerusalem artichokes and sunflowers. The plant it grows spontaneously in some northern regions of the country and is characterized by a typical daisy inflorescence.
There are several varieties, but the most common is the Scorzonera hispanica, probably originally from Spain. Also known as Asparagus in winter, the edible part of the plant is the root, covered with a blackish skin that must be removed before consumption.
Little known, the scorzonera has several properties and benefits for health, let's find out better!
Properties and benefits of salsify
Rich in nutrients and properties, salsify is an excellent ally for health. Here are some benefits:
- Regulates blood pressure, thanks to the high potassium content and low sodium content.
- Improve blood circulation, thanks to the presence of iron and copper.
- Thanks to its effect on the circulation and oxygenation of the tissues, promotes hair growth and improves its strength.
- Promotes digestion, thanks to the presence of fibers and, in particular, of inulin.
- It strengthens the immune system, thanks to the presence of vitamin C, vitamin A and vitamins of group B.
- Rich in magnesium, phosphorus, calcium, iron and copper, improves bone health.
Calories and nutritional values ​​of salsify
100 g of salsify provide:
46 kcal
1,3 g protein
G carbohydrates 10,2
Sugars 1,5 g
0,3 g fat
Fiber 3,2 g
Ally of
Blood circulation;
hair;
digestion;
immune system.
A recipe with salsify
With a bitter taste, the salsify is well suited for the preparation of different dishes, as a protagonist or side dish. For a practical side dish and tasty, you can opt for the Ligurian salsify.
Ingredients
- 2 bunches of white scorzonera
- 1 onion
- 1 lemon
- parsley to taste
- water to taste
- salt and pepper to taste
Preparation
- Peel the onion, cut it finely and cook it in a pan for about 15 minutes with a glass of water.
- Meanwhile, peel, wash and cut the salsify into small cylinders.
- After fifteen minutes, add the salsify, the juice of half a lemon and a glass of water or vegetable broth to the onion.
- Leave to cook and absorb the liquid.
- When cooked, add salt, pepper, a sprinkling of chopped parsley and grated lemon zest.
- Serve to accompany a second course of meat or fish.
Bibliography and sources
Selected Nutritional Aspects of Field Grown Root Vegetables in the Czech Republic, International Society for Horticultural Science
Raw fibre and inulin content in roots of different scorzonera cultivars (Scorzonera hispanica L.) depending on cultivation method, FOLIA HORTICULTURAE
Chemical and Sensory Characteristics of Some Scorzonera (Scorzonera hispanica L.) Cultivars, International Society for Horticultural Science
Interesting species of vegetable plants in the Collection of Botanical Gardens, Center for Biological Diversity Conservation of the Polish Academy of Sciences
Herbs as a food source in Turkey, Asian Pacific Journal of Cancer Prevention
Food composition database for epidemiological studies in the country, European Oncological Institute
