Romanesco cabbage

1. What is Romanesco
2. Chemical composition and nutritional value
3. List of Romanesco benefits
4. Possible dangers
5. How to cook properly
6. What to cook with roman cabbage
7. Things to know (Q&A)

Many, when they first see this vegetable, wonder: what is it - cauliflower or broccoli? In fact, this is Romanesco, or roman cabbage, the inflorescences of which are not just edible, but very tasty and healthy.

What is Romanesco

Romanesco cabbage is a member of the Cruciferous family, the most famous of which are different varieties of cabbage. In appearance, it resembles a colored one, but its pale green flowers form intricate pyramids, lined up in a spiral, which gives the vegetable a special beauty. The "structure" of Roman cabbage consists of smaller elements that mimic the shape of a large inflorescence, and these, in turn, are formed from an even larger number of small copies. And all of them are arranged in even spirals with mathematical precision. Captivating, right?

• What is Romanesco
• Chemical composition and nutritional value
• List of Romanesco benefits
• Possible dangers
• How to cook properly
• What to cook with roman cabbage
• How to grow

Compared to cauliflower, Romanesco is softer and more sweet after cooking. Its stems are shorter and softer than broccoli, making it quick to cook and ready to eat raw. And the most delicious inflorescences are small, about 10 cm wide.

This bright light green vegetable looks rather strange, but very beautiful. It is enough to see Romanesco only once - and it will definitely not be confused with other vegetables. Outwardly, it is so bizarre that some sometimes joke that aliens sowed this cabbage on Earth, while others even consider it an ornamental plant.

Today it is generally accepted that Romanesco is a cross between cauliflower and broccoli. Although some researchers refute this theory, since, according to their calculations, Roman existed long before cauliflower. They say that the Etruscans who lived in the first millennium BC were the first to grow it. It was they who brought this culture to Tuscany, from where the Roman cabbage spread to other regions [1] [2]

Chemical composition and nutritional value

Its aroma resembles cauliflower, but at the same time it has a slight nutty flavor. Scientists and nutritionists consider Romanesco to be one of the most easily digestible vegetables. But in addition to its amazing appearance, this plant boasts an equally amazing chemical composition. And although scientists continue to study the features of this culture, but even on the basis of what has already been learned about it, we can say that this is one of the healthiest vegetables on the planet.

Romanesco is a dietary product that is low in calories but rich in vitamins and minerals, making it ideal for a vegetarian diet.

In the vegetable, scientists have found vitamins of group B, A, K, C, folic acid, fiber (although slightly less than in broccoli), iron, manganese, carotene, zinc, omega-3 fatty acids and useful amino acids. And most importantly, it is an easily tolerated food for people with sensitive stomachs.

The table shows the nutrient content per 100 g of product [1]

In Romanesco cabbage, scientists have found a flavonoid compound known as kaempferol. It is believed to be able to destroy cancer cells and prevent the formation of new ones [3]
There is also such a chemical compound as sulforaphane in cabbage, which increases the liver's ability to remove carcinogens, thereby preventing malignant degeneration of cells. The anticancer efficacy of this substance has been laboratory proven on cells of the bladder, breast, colon, prostate and ovaries [4]

The high content of carotenoids improves the appearance and tone of the skin. Rich reserves of iron, folic acid and vitamin C (100 g of the vegetable contains almost the daily norm of ascorbic acid) make roman cabbage an excellent choice for those who are struggling with anemia and infertility. And people suffering from a lack of taste or a metallic taste in the mouth claim that Romanesco helps to eliminate these symptoms as well. The researchers say it's all thanks to zinc.

The vegetable's fiber helps to improve digestion while providing a sense of fullness, which is beneficial for maintaining a healthy body weight. And the low calorie content makes the product an ideal ingredient in a weight loss diet. Since roman cabbage is a member of the Cruciferous family, it contains glucosinolates, sulfur and nitrogen compounds that naturally cleanse the kidneys.

List of Romanesco benefits

Improves vision. The inflorescences contain a lot of vitamin A, which is necessary for the proper functioning of the eyes. This element prevents macular degeneration leading to visual impairment.

Possible dangers

Romanesco contains a large amount of fiber, which can be a problem with some diseases. In acute disorders of the digestive system, Roman cabbage provokes bloating, and in some cardiac diseases it affects the pressure inside the body. Cruciferous vegetables are not advised for people with thyroid dysfunction [6] vinegar (or other sour sauces) causes reflux.

Avoiding roman cabbage is important for people with an individual intolerance to the vegetable, although such cases are rare.

How to cook properly

This vegetable can replace cauliflower or broccoli in almost any recipe. Its delicate texture and sweet-nutty flavor make it possible to combine roman cabbage with a wide variety of ingredients. It fits perfectly into a plate of pasta or other stewed vegetables, goes well with cheese, and Italians often add it to their favorite pizza. The best taste is shown in young inflorescences. The leaves of this cabbage are also edible, but they can be very bitter.

This vegetable without remorse can be fried, stewed, grilled or steamed, eaten raw or boiled. At the same time, Romanesco reaches its readiness much faster than other types of cabbage. A short heat treatment allows you to preserve the maximum amount of nutrients in the product. Experts advise boiling the inflorescences for no longer than 10 minutes, and with a couple of the desired consistency, they reach in 5-7 minutes.

To maximize the benefits of a vegetable, you must choose and store it correctly. A wholesome romanesco is, first and foremost, fresh romanesco. You should buy only hard heads, without signs of decay, damage, mold, and the leaves should be fresh and green. A fresh and juicy vegetable will always feel a little heavier for its size.

It is advisable to store the fruit in the refrigerator in a tightly closed container.

What to cook with roman cabbage

Different peoples have their own gastronomic preferences regarding what to cook from roman cabbage. The Italians, in whose culinary tradition this vegetable is almost national, prepare hundreds of different dishes from it. It's nice that even after heat treatment, Romanesco retains its delicate color.

The easiest way to fry kale pyramids is olive oil and garlic. Many people love boiled romanesco seasoned with white wine vinegar and olive oil. It is possible that for dinner, Italians can serve a mix of Romanesco, broccoli and cauliflower, and to it - chicken or pasta. Americans prefer Roman vegetables with cheese sauce. Another option for a cheese-cabbage combination is as follows: put a little steamed Romanesco on a greased baking sheet, sprinkle with grated cheese, and send it to the oven for a couple of minutes - just to melt the cheese. The "folk" recipe of oriental cuisine suggests lightly frying the Roman and Peking cabbage (if you wish, you can add other vegetables), then season everything with sesame oil, soy sauce, and ginger. In short, there are as many recipes as there are cooks.

Steamed Garlic Romanesco

For this dish you will need one head of Roman cabbage, half a teaspoon of sea salt and black pepper each, chopped garlic clove, lemon zest, and a tablespoon of olive oil.

Mix all the spices. Rinse the cabbage and cut into quarters. Rub the Romanesco with the spice mixture and place in a double boiler for 4-6 minutes. The cooked cabbage should still be crispy (soft buds are a sign of an overcooked vegetable). This product goes well with rice. As a side dish, it will go well with meat or fish.

How to grow

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Despite the fact that the homeland of Romanesco is sunny Italy, it is a frost-resistant plant, so there is every chance to harvest Roman cabbage in our latitudes...

This culture is grown in two ways: from seeds or seedlings. Seeds are sown in April, and when the third leaf appears (around May), transplant to a permanent place, observing a distance of 50-60 cm.To look after and grow this crop is required like broccoli, but agronomists warn: Romanesco is more capricious than other types of cabbage. She prefers alkaline soil, good watering, moist air, regular feeding and does not tolerate sudden temperature fluctuations [1]

Romanesco is considered one of the most beautiful vegetables in the world. To some, this cabbage resembles a seashell, to others - a lush New Year tree, and still others look at some intricate pictures in it. But no matter what is considered in the appearance of this fractal cabbage, this will not change its "inner component": Romanesco belongs to the most useful vegetables known to mankind.

Things to know (Q&A)