Radicchio & Rocket Salad – 9 Benefits:

Italian chicory & Rocket Salad

Radicchio & Rocket Salad – 9 Benefits:

Radicchio & rocket salad: Radicchio ⁠— also known as Cichorium intybus & Italian chicory ⁠— is a type of leafy chicory featuring dark reddish-purple leaves and white veins.

Though commonly mistaken for red cabbage or lettuce, radicchio has a distinctly bitter taste that goes well with many Italian dishes. It’s a traditional ingredient in the Mediterranean diet, which emphasises whole plant foods.

Origin & nutrition of Radicchio:


Radicchio belongs to the Asteraceae family alongside dandelions and other chicory vegetables like Belgian endive.

Much of the radicchio eaten around the world is imported from the Mediterranean region, but today, it is also grown commercially in other areas like California. https://www.healthline.com/nutrition/radicchio#benefits


Nutrients of Radicchio & Rocket Salad:


  • Radicchio is a rich source of vitamin K as well as Iron, Zinc, Copper, phosphorus, potassium, Vitamin C & B6
  • Rocket is rich in folate, Pantothenic acid, Pyridoxine, Riboflavin, Thiamin, Vitamin C, E, A, & K. Potassium, calcium, copper, magnesium, Manganese, Phosphorus, Selenium & zinc https://www.healthbenefitstimes.com/wild-rocket/



Benefits of Radicchio:


  • Immune system – Given the high level of vitamin C found in this leafy vegetable, it has long been considered an immune system booster. Furthermore, thanks to the presence of lutein, zeaxanthin & other polyphenolic compounds, radicchio can further relieve the strain on the immune system by reducing chronic inflammation.
  • Rich in anti-oxidants
  • Detoxify the body – Numerous studies have found that eating this leafy vegetable can help to stimulate liver function, speeding up the process of eliminating toxins & waste from the body, keeping the blood clean.
  • Weight Loss – Due to the extremely low-calorie count, this vegetable provides an easy way to satiate your appetite without compromising your weight loss and caloric goals. In some cases, similar to celery, eating this vegetable burns more calories than it adds to your day.
  • Exhibits anti-parasitic properties
  • Blood Pressure – With moderate amounts of potassium & other antioxidants, this vegetable can help to cut down on cardiovascular strain and lower blood pressure to normal levels.
  • Bone health – Vitamin K plays a key role in everything from bone mineral density to blood coagulation & repair processes. With more than 100% of the daily requirement for this vitamin in each serving, radicchio is an excellent way to protect against osteoporosis.
  • Anti-cancer potential – A study published in the Advances in Biological Research Journal stated that cichorium intybus contains polyphenolic compounds, lutein, and zeaxanthin,  which helps in reducing oxidative stress throughout the body, which in turn lowers the risk of cellular mutation & the development of cancer.
  • Vision – Lutein & zeaxanthin have been widely researched for their effects on vision health, specifically in preventing macular degeneration & the development of cataracts.

Radicchio & Rocket Salad recipe:






Medium Radicchio (remove centre) & finely chopped

1/2 bag Rocket

3 shallots (scallions) finely chopped

1/4 cup Sun dried dried tomatoes

1/3 cup Shaved Parmesan cheese

2 pears thinly sliced

1 tablespoons extra virgin olive oil

1 tablespoons lemon juice

Salt to taste




  1. Place Radicchio, rocket, , sun dried tomatoes & pear in a bowl & toss
  2. Add olive oil, lemon & salt & toss salad again


Italian chicory & Rocket Salad



Radicchio & Rocket Salad is extremely taste with a bitter & spicy taste to it. It is definitely enhanced with the pear, parmesan & sun dried tomatoes giving to a more balanced taste.

I found it absolutely fantastic, I also added it to my mung bean dal & tzatziki dip recipe. https://www.nutritionalhealthenterprises.com/dal-palak-tzatziki/




Picture of Chris Tompson

Chris Tompson