Bitter Foods

Written By Khalla Beale

Bitter foods are usually green leafy vegetables or herbs, which have a bitter taste when eaten, and have medicinal actions due to their chemical constituents.

What do they do?

Bitter foods confer a wide range of benefits, including nutrient density (vitamin A, C, K, calcium magnesium, potassium and fibre) and antioxidant capacity. However bitter foods are favourited for their affinity with digestion, detoxification and even blood sugar balance. As they have the ability to

regulate appetite/energy intake, digestion (including gastric acid secretion, gastric function, pancreatic enzyme and bile release), liver detoxification pathways, and postprandial blood glucose spikes.

Food sources

Mild: Kale, Spinach, Watercress, Collard Greens, SproutsRocket, Broccoli Rabe, Collard greens ,Dandelion greens, Endive

Medium: Mustard Greens, Radicchio, Endive, Broccoli Rabe, most Green Herbs (parsley, basil, oregano etc)

Stronger: Artichoke, Citrus Peel, Dandelion root and leaf, Chicory, Rocket, Bitter melon, Rosemary, Nasturtium, Gotu kola

Mild to strong, stronger being usually more bitter, but also more medicinally active in supporting liver, gallbladder, blood sugar regulation and digestion. Try to include an array of bitter sources in your diet, choose stronger acting for more potent action.

Recipe Inspiration

Pear and Rocket Salad

Vinaigrette

  • 1/4 cup extra virgin olive oil

  • 1.5tbsp balsamic vinegar

  • 1 tsp dijon mustard

  • 1 tsp crushed garlic 1/4 tsp salt
    1/2 tsp black pepper

For The Salad

  • 1/2 small onion (cut into thin strips)
    3-4 cups rocket leaves Shaved parmesan or yeast flakes.

  • 1 lrg pear halved & sliced thinly.
    1/2 cup Walnuts

Method

  • Mix vinaigrette ingredients together in a large bowl. Add all the salad ingredient and toss, serve with shaved parmesan or yeast flakes

Bitter Greens and Orange Salad

Ingredients

  • 4 cups bitter leaves (radicchio, rocket, endive, chicory)

  • 1 orange (segmented)

  • 1 tbsp apple cider vinegar

  • 2.5 tbsp olive oi

  • 1 tsp orange zest

  • 1 tsp dijon mustard

  • 1 tbsp poppy seeds

  • 1/2 tsp each of salt and pepper.

Method

  1. Add leaves into large mixing bowl

  2. Zest your orange into a separate bowl for the dressing. Add the rest of you dressing ingredients and shake.

  3. Segment your orange and deseed. Add to leaves, add dressing and toss to serve.

Steamed Artichoke and Lemon Dip.

Ingredients:

  • 1/2 lemon juice squeezed.

  • 1 Tbsp olive oil.

  • Pinch of salt and pepper

  • Pinch of dried oregano (optional)

Method

Cut the stalk off, and about 1 cm of the top off the artichoke.
Fill a pot with about an inch of water, place the artichoke inside and leave to cook on medium heat with the lid on. The Artichoke is ready when you can pull a leaf off easily, approx 20-30 mins.

Dandelion Root Latte

Ingredients

  • Dandelion root tea (loose or in bags)

  • 3/4 Cup Boiled water

  • 1/4 cup milk of choice

  • 1 tsp Honey (optional)

  • 1/2 tsp vanilla (optional)

  • 1 Tsp Cinnamon ground (optional)

Method:

Add boiling water and dandelion root to your mug. Steep for 5-10 mins. Add all the other ingredients, stir and enjoy!

Note: can be made in a pot, or using a percolator (where you use the dandelion root crushed instead of coffee).

Herb & Tomato Bruschetta

Ingredients:
- 1-2 tomatoes
- Handful of greens and herbs (basil, oregano, rocket, nasturtium and dandelion leaves, parsley)
- Squeeze of 1/2 lemon depending on how sour you like it - 2 cloves of fresh garlic minced
- Drizzle of olive oil
- Salt and pepper to taste

Recipe:
- Chop everything up finely and in small cubes, mix together and serve on crunchy sourdough with some nutritional yeast flakes. Notes: You can use a mix of herbs or just one, you can add onion or cucumber, and you can have it on toast or as a salad, make it your own and enjoy !

References

Liszt, K. I., Ley, J. P., Lieder, B., Behrens, M., Stöger, V., Reiner, A., Hochkogler, C. M., Köck, E., Marchiori, A., Hans, J., Widder, S., Krammer, G., Sanger, G. J., Somoza, M. M., Meyerhof, W., & Somoza, V. (2017). Caffeine induces gastric acid secretion via bitter taste signaling in gastric parietal cells. Proceedings of the National Academy of Sciences of the United States of America, 114(30), E6260–E6269. https://doi.org/10.1073/pnas.1703728114

Kapusta-Duch, J., Kopeć, A., Piatkowska, E., Borczak, B., & Leszczyńska, T. (2012). The beneficial effects of Brassica vegetables on human health. Roczniki Panstwowego Zakladu Higieny, 63(4), 389–395.

Janssen, S., Laermans, J., Verhulst, P. J., Thijs, T., Tack, J., & Depoortere, I. (2011). Bitter taste receptors and α-gustducin regulate the secretion of ghrelin with functional effects on food intake and gastric emptying. Proceedings of the National Academy of Sciences of the United States of America, 108(5), 2094–2099. https://doi.org/10.1073/pnas.1011508108

Rezaie, P., Bitarafan, V., Horowitz, M., & Feinle-Bisset, C. (2021). Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans?. Nutrients, 13(4), 1317. https://doi.org/10.3390/nu13041317

Liszt, K. I., Ley, J. P., Lieder, B., Behrens, M., Stöger, V., Reiner, A., Hochkogler, C. M., Köck, E., Marchiori, A., Hans, J., Widder, S., Krammer, G., Sanger, G. J., Somoza, M. M., Meyerhof, W., & Somoza, V. (2017). Caffeine induces gastric acid secretion via bitter taste signaling in gastric parietal cells. Proceedings of the National Academy of Sciences of the United States of America, 114(30), E6260–E6269. https://doi.org/10.1073/pnas.1703728114

Turner, A., Veysey, M., Keely, S., Scarlett, C., Lucock, M., & Beckett, E. L. (2018). Interactions between Bitter Taste, Diet and Dysbiosis: Consequences for Appetite and Obesity. Nutrients, 10(10), 1336. https://doi.org/10.3390/nu10101336

Khalla Beale
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