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What is radicchio?
The term "radicchio" is used to refer to a vegetable, leafy, red, green or variegated, with a head shape - open or closed, tapered or with a ball - and a typically bitter taste.
There are many species of radicchio, all belonging to the Cichorium botanical genus.
Radicchio is a food of vegetable origin belonging to both the VI and the VII fundamental group of foods, since - with the due differences related to the variety - it contains abundant quantities of vitamin C - ascorbic acid - but also of equivalent retinol - pro-vit. A, type carotenoids. Radicchio also contains a lot of water, dietary fiber and minerals - especially potassium.
The radicchio can be eaten raw and cooked. The culinary destination depends above all on the variety in question. They can be eaten alone, as a side dish, or used as an ingredient for elaborate recipes such as pasta sauces, risottos, side dishes au gratin with cheese, etc.
Nutritional Properties
Nutritional properties of radicchio
Radicchio is a vegetable that, depending on the species and the variety, belongs to the VI and / or VII fundamental group of foods - vegetables rich in vitamin C, vitamin A or RAE, dietary fiber, water and potassium.
The energy supply is negligible, since all three energy macronutrients are present in small quantities. Carbohydrates tend to be soluble, simple - made up of fructose. Fatty acids should be largely unsaturated and proteins of low biological value.
Radicchio contains dietary fiber, most of which are soluble. There are plant steroid molecules, called phytosterols, with metabolic action opposite to cholesterol. These plant sterols belong to the broadest set of polyphenols, others of which are also well present in radicchio - the red one is rich in anthocyanins. Lactose, gluten and histamine are absent. The purine intake is considered to be minimal.
The radicchio has an excellent concentration of vitamin C or ascorbic acid and retinol equivalent (RAE), in particular beta carotene. The average intake of potassium and magnesium is remarkable. Green radicchio also contains good amounts of calcium and iron, although they are poorly bioavailable due to the chemical form - non-bioavailable iron - and the presence of fibers and anti-nutrients - phytic acid and oxalic acid, which hinder calcium absorption.
| Nutritional values | Red radish | Green Radicchio |
Edible part | 72% | 95.0% |
| water | 94.0 g | 88.1 g |
| Protein | 1.4 g | 1.9 g |
| Lipids | 0.1 g | 0.5 g |
| Saturated fatty acids | - | - |
| Monounsaturated Fatty Acids | - | - |
| Polyunsaturated Fatty Acids | - | - |
| Cholesterol | 0.0 g | 0.0 g |
| TOT Carbohydrates | 1.6 g | 0.5 g |
| Starch / Glycogen | 0.0 g | 0.0 g |
| Soluble Sugar | 1.6 g | 0.5 g |
| Food fiber | 3.0 g | tr |
| Soluble | 0.59 g | - g |
| Insoluble | 2.37 g | - g |
| Power | 13.0 kcal | 14.0 kcal |
| Sodium | 10.0 mg | - mg |
| Potassium | 240.0 mg | - mg |
| Iron | 0.3 mg | 7.8 mg |
| Football | 36.0 mg | 115.0 mg |
| Phosphorus | 30.0 mg | 45.0 mg |
| Thiamine or vitamin B1 | 0.07 mg | 0.06 mg |
| Riboflavin or vitamin B2 | 0.30 mg | 0.53 mg |
| Niacin or vitamin PP | 0.30 mg | 0.30 mg |
| Vitamin A or RAE | tr | 542.0 mcg |
| Vitamin C or Ascorbic Acid | 10.0 mg | 46.0 mg |
| Vitamin E or Alpha Tocopherol | - mg | - mg |
Diet
Radicchio in the diet
Radicchio is a food that lends itself to any type of nutritional regime. The richness in fibers and water, but also the low energy and lipid density, make it suitable for the slimming diet which, besides being hypocaloric, must be normolipidic to be balanced.
Like all vegetables, it cannot be considered a good source of high biological value proteins. The quantity of essential amino acids and their proportion is in fact very different from the human protein model. Fatty acids, although predominantly unsaturated, being present in small quantities do not have a significant impact on the metabolism.
The abundance of fibers can have multiple effects on the body. First of all, in the presence of water, they improve the sense of satiety by increasing the volume of the meal in the stomach - as we have already said, this vegetable is suitable for the slimming diet. Especially the soluble ones, create a gel that modulates nutritional absorption in two ways: they decrease the speed of absorption of carbohydrates, reducing the insulin glycemic index of the meal, they hinder the absorption and reabsorption of fats, especially cholesterol and bile juices - rich in endogenous cholesterol. Radicchio is therefore recommended in food therapy against hypercholesterolemia - to which polyphenols contribute - type 2 diabetes mellitus and hypertriglyceridemia. The fibers improve intestinal transit, preventing / treating constipation - and related disorders such as hemorrhoids, anal fissures, tendency to anal prolapse, etc. - and acting in the long term as a protective factor against some colon cancers. They also nourish the intestinal bacterial flora, acting as prebiotics, which contributes to the maintenance of bowel health.
Radicchio lends itself to the diet of lactose intolerant, celiac and histamine intolerant. The low presence of purines makes it suitable for the nutritional regime against hyperuricemia and gout.
Vitamin C is a powerful antioxidant, as well as a precursor of collagen, an essential element of the immune system etc. Carotenoids are also antioxidants; in the body they can be recombined to form vitamin A, necessary for visual function, for cell differentiation, to maintain reproductive function, etc. Polyphenols are the third antioxidant agent of radicchio. The high concentration of molecules equipped with this function makes this vegetable suitable for fighting the oxidative stress of the body, acting preventively against tumors and hindering the onset of metabolic pathologies.
The wealth of water and potassium is considered a preventive aspect primary arterial hypertension, especially sodium-sensitive - potassium acts metabolically in contrast to sodium and water increases diuresis, favoring the elimination of the unwanted ion. Furthermore, these are two nutritional factors largely eliminated with sweating, greater in hot climates and in sports. Potassium and magnesium are alkalizing minerals that, when lacking in the body, can give rise to muscle cramps. The nutritional action of iron and calcium contained in radicchio is marginal.
Recall that, in the diet of the expectant mother, the raw radicchio must be washed thoroughly and possibly in a solution with disinfectants, to reduce the risk of infection or infestation with bacteria or parasites that are dangerous for a successful pregnancy.
Kitchen
Cook the radicchio - radicchio in the kitchen
The radicchio, both red and green, can be eaten raw or cooked. In the first case - especially for the Castelfranco Variegated Radicchio and Chioggia's Radicchio Tondo - the precautions for the raw preparation are the same as those for the other leafy vegetables - such as lettuce. However, it should be remembered that very few people appreciate salads completely made with radicchio, which is often one of the various ingredients for "mixed" dishes. As far as cooked radicchio is concerned, we could write a separate chapter. In particular, the Radicchio di Treviso and the Radicchio di Verona are typically the subject of many local recipes. The Radicchio di Verona, due to its elongated but compact shape, is the ideal product to prepare on the grill, while the Treviso Radicchio Tardivo is a fundamental ingredient for the first dishes of the area. Do not miss the composite dishes, such as rolls, escalopes and roasts with radicchio; moreover, there is a wide variety of sauces containing it - for example flavored bechamel. Known radicchio sautéed with oil, salt, lemon / wine / balsamic vinegar and garlic; many enrich it with pancetta or speck or diced lard or strips.
Video Recipe - Light pie with radicchio
Light pie with radicchio
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Botanical hints on radicchio
From the botanical point of view, that of radicchio is a set of vegetables belonging to the Asteraceae Family, Subfamily Cichorioideae and Genus Cichorium ; all the radicchio species are, ultimately, different types of chicory.
It is also appropriate to distinguish the pure Intybus species from the crosses with the endive species - for example the variegated radicchio - respectively two strands with different varieties and botanical characteristics.
Types
Types of radicchio
"Radicchio" is therefore a simplifying and vulgar term to refer to various types of "bitter salad" and that has nothing to do with the scientific subdivision of the plants in question (since, respecting the latter criterion, they should be called "chicory") ).
Let's try then to list the most famous vegetables that can acquire the name of "radicchio":
- Red Radicchio: for red radicchio means a pigmented vegetable of ruby or purplish color, belonging to many varieties, even quite different in shape and origin but all belonging to the genus Cichorium, Species intybus. Among the most famous red radicchio we remember:
- Early red and late Treviso radicchio (elongated shape, with narrow leaves and semi-closed head)
- Red Radicchio di Chioggia (spherical shape and closed head)
- Radicchio Rosso di Verona (elongated shape, with large leaves and closed head).
- Variegated radicchio: variegated radicchio means a yellowish-green dotted red-purplish vegetable with an open head; the best known and recognized is from Castelfranco. The Castelfranco variegated radicchio is obtained by crossing the Treviso red and endive endive (also part of the chicory).
- Radicchio Verde: "green radicchio" is a term even more generic than the red one. It can be used for practically all AMARA green chicory varieties (with the exception of Catalonia chicory and Brussels endive, which are distinguished by their peculiar morphological characteristics); the best known are:
- Green Radicchio Pan di Zucchero (elongated shape, with large leaves and closed head)
- Green or Wild Radicchio (there are different varieties, some with jagged leaves, others with regular leaves; they do not form a dense clump and remain smaller).
Many varieties of radicchio are further classified as early and late, a variable that differentiates taste and aroma. That of Treviso, for example, is also different due to the shape of the leaves, which depends on the cultivation technique.
Many varieties of radicchio, red and not, have acquired the certification of Protected Geographical Indication (PGI).
