Recipe description
June 19, 2026
Endive mash with low-fat cheese
Creamy endive mash with low-fat cheese for gentle digestion and fiber
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from endive, supporting digestion and gut comfort.
- Balanced with low-fat cheese for protein and calcium without heavy fat.
- Simple, quick preparation that can fit into a plant-forward meal plan.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Endive
4
pieces
Low-fat cheese
200
grams
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Garlic
1
clove
Instructions
1
Clean the endive thoroughly and chop off the bottom ends.
2
Boil the endive in salted water for about 5-7 minutes until tender.
3
Drain the endive and let it cool slightly.
4
In a mixing bowl, combine the endive with low-fat cheese, olive oil, minced garlic, salt, and pepper.
5
Mash the mixture until you achieve a creamy consistency.
6
Serve warm as a side dish or a light main.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
12 g
Protein
18 g
Carbohydrates
4 g
Fiber
6 g
Sugar
7 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is endive mash with low-fat cheese suitable for vegetarians?
Yes. It’s meat-free and fits a vegetarian diet, but check the cheese label for suitable rennet if needed.
Can I make this dairy-free or lactose-free?
Yes. Use a plant-based cheese substitute or nutritional yeast for flavor, and a dairy-free milk or water to adjust texture.
How should I serve endive mash?
Serve as a side with grains or legumes, or as a light main with a salad.
What is endive and why is it good here?
Endive adds plant fiber that supports digestion and fullness.
How do I cook endive mash?
Cook the endive until tender (steam or boil), mash, then fold in low-fat cheese until smooth. Season to taste.
How does the low-fat cheese affect nutrition?
It lowers saturated fat and calories compared with full-fat cheese while still providing protein and calcium.
Can I prepare this in advance?
Yes. It can be prepared ahead and reheated; refrigerate promptly and reheat until steaming hot.
Is this dish gluten-free and suitable for common dietary restrictions?
Typically gluten-free if you use standard ingredients; check labels for any gluten-containing additives.
Are there common allergens in this dish?
Contains dairy. If you use dairy-free substitutes, ensure they are dairy-free; check for other potential allergens in add-ins.
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