Romanesco cabbage health benefits, benefits and harms of calories

Many, having first seen this vegetable, ask themselves the question: 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 imitate 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?

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 first to grow it were the Etruscans, who lived in the first millennium BC. It was they who brought this culture to Tuscany, from where the Roman cabbage spread to other regions. ^.… According to another version, this culture was first identified in Italy in the 90th century. But despite such a long history, the vegetable entered the world market only in the XNUMXs of the twentieth century. ^{farmer-online.com}… This explains why roman cabbage is not yet as popular and less studied than its “sisters”.

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 low calorie diet product that is 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 easily tolerated food for people with sensitive stomachs.

The table shows the nutrient content per 100 g of product ^..

Calories 30 kcal Proteins 2,5 g Fats 0,4 g Carbohydrates 4,1 g Water 89 g Ash 0,9 g Vitamin A 3 μg Vitamin C 70 mg Vitamin B1 0,1 mg Vitamin B2 0,1 mg Vitamin B3 0,6, 4 mg Vitamin B45,2 5 mg Vitamin B0,9 6 mg Vitamin B0,2 9 mg Vitamin B23 0,2 mg Vitamin E 1 mg Vitamin K 1,5 μg Biotin 17 μg Magnesium 26 mg Calcium 10 mg Sodium 210 mg Potassium 1,4 mg Iron 51 mg Phosphorus 42 mg Copper 0,28 mg Zinc 0,16 mg Manganese 1 mg Fluorine 0,6 μg Selenium XNUMX μg

In Romanesco cabbage, scientists have found a flavonoid compound known as kaempferol. It is believed to be able to kill cancer cells and prevent the formation of new ones. ^.… Other properties of kaempferol include anti-inflammatory, antimicrobial, antioxidant, cardio- and neuroprotective effects.
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. ^..

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 a 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 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 benefits of romanesco

1. 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.
2. Reduces the risk of cancer. This delicious vegetable is rich in vitamin C, an antioxidant that has been shown to be effective in the fight against cancer ^..
3. Improves blood circulation. The iron stores in cabbage help increase red blood cell production. And the more red blood cells, the more oxygen and nutrients are transported throughout the body.
4. Activates brain functions. Improving blood circulation increases the functioning of the central nervous system. The more oxygen the brain cells receive, the more active they are and the shorter the neuronal response time.
5. Kills infections. Many of the antioxidants, vitamins, and minerals found in Romanesco are known to ward off infections. Consequently, roman cabbage is one of the best vegetables for the prevention of many diseases.
6. Improves the condition of the digestive system. Like cauliflower or broccoli, romanesco is rich in dietary fiber, which play a key role in the work of the digestive organs and cleansing the body of toxins.
7. Reduces cholesterol and sugar levels. Thanks to its fiber, roman cabbage is useful for regulating the “fat” and “sweetness” of the blood.
8. Strengthens the heart. Thanks to iron, vitamin K, omega-3 fatty acids, and B vitamins, roman cabbage lovers can significantly improve the condition of the heart, supplying it with all the necessary substances.
9. Protects against free radicals. Fiber and antioxidants are essential substances in the fight against free radicals, which are known to cause cancer and other serious health problems.

Possible hazards

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, in some cardiac diseases it affects the pressure inside the body. Cruciferous vegetables are not advised for people with thyroid dysfunction ^.… For some, the combination of Romanesco and vinegar (or other sour sauces) causes reflux.

Avoid Roman cabbage is important for individuals with individual intolerance to the vegetable, although such cases are rare.

How to cook

This vegetable in almost any recipe can be replaced with cauliflower or broccoli. Delicate texture and sweet-nutty flavor allow you to combine Roman cabbage with a variety of ingredients. It will perfectly fit into a plate of pasta or other steamed vegetables, it goes well with cheese, and Italians often add it to their favorite pizza. The best taste is manifested 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 to boil 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.

Store the fruit preferably in the refrigerator in a tightly closed package.

What to cook from the Roman cabbage

Different nations have their own gastronomic preferences regarding what to cook from Roman cabbage. Italians, in whose culinary tradition this vegetable is almost a national one, prepare hundreds of various dishes from it. It’s nice that even after heat treatment romanesco retains its delicate color.

The easiest way is to fry the cabbage pyramids in 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 Romance

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

Mix all the spices. Rinse the cabbage and cut into four parts. 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

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

This culture is grown in two ways: from seeds or seedlings. The 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, it is required to follow the example of 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 ^..

Romanesco is considered one of the most beautiful vegetables in the world. To one, this cabbage resembles a sea shell, to others, to a lush New Year tree, still others look at some more intricate pictures in it. But whatever is considered in the appearance of this cabbage-fractal, this will not change its “internal component”: the romanesco belongs to the most useful vegetables known to mankind.

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