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Roman broccoli (cultivar of B. oleracea var. Italica ) or "romanesco" is a typical Italian vegetable, more precisely from the Lazio region, which is however also cultivated in other areas of the peninsula.
The immature inflorescence is consumed, that is still not blossomed, while the leaves and the root should be discarded or used differently.
Rich in provitamin A (RAE) - more precisely in carotenoids - and in vitamin C (ascorbic acid), Roman broccoli has relevance both in the VI and in the VII fundamental group of foods. It is also a good source of water, dietary fiber, various types of antioxidants - such as flavonoids - and certain minerals - such as potassium, magnesium, manganese, etc.
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Roman broccoli is also known as: Romanesco broccoli, Roman cabbage and Romanesque cabbage.
It has no particularly relevant dietary contraindications and is relevant to most nutritional regimens - including those for clinical nutrition. Some have defined cabbage and broccoli as "anticancer foods"; this is obviously a "distortion" of what were the most recent discoveries regarding the abundant antioxidant properties of these foods. Only with regard to raw food, two negative aspects emerge, to be taken into account, namely: a modest concentration of anti-nutritional factors - common to many other vegetables - and an equally contained "gozzigena" capacity - also shared with other foods of vegetable origin. Both are canceled by total cooking of the food.
For more information, you can also read: "Diet and Hypothyroidism".
The culinary use of Roman broccoli is almost exclusively cooked. Excellent boiled, to be eaten as a side dish, it is also an essential ingredient in minestrone, soups, vegetable soups and velvety. Like other cabbages and broccoli, it can be used in more elaborate, complex and caloric recipes - for example baked gratin with béchamel, fried etc. Some like a few slices, almost a "carpaccio", among the salad ingredients. It is also an essential ingredient of pickles, pickles, sauces such as the pickled vegetables etc.
If you want some ideas on how to eat Roman broccoli, visit the page: "Recipes with Broccoli".
The Roman broccoli has a very characteristic appearance, with a greenish color and a unique shape that vaguely resembles a "torch".
Nutritional Properties
Nutritional properties of Roman broccoli
The Roman broccoli is not precisely classified in one of the last two basic groups of foods (VI and VII) as it contains both RAE and vitamin C.
Roman broccoli has a low energy content. Energy is supplied mainly by proteins, followed by carbohydrates and an irrelevant level of lipids. Peptides have a low biological value, ie they do not contain - in the right quantities and proportions - essential amino acids compared to the human protein model. Carbohydrates consist entirely of soluble molecules, probably made up of monosaccharides - fructose and glucose. The few fatty acids should be predominantly unsaturated.
Roman broccoli contains many dietary fibers, most of which are soluble; however, the amount of the soluble / insoluble distribution is not known. Free of cholesterol, it does not even contain the molecules mainly responsible for scientifically diagnosable food intolerances, such as gluten, lactose and histamine. Roman broccoli has an average purine content and low amino acid phenylalanine.
Roman broccoli provides a certain amount of anti-nutritional agents, mainly consisting of modest concentrations of:
- Phytic acid, which traps certain minerals - iron, calcium, magnesium, manganese and zinc - preventing it from being absorbed and producing phytates
- Oxalic acid, with the same chelating function, but more similar to calcium, potassium and sodium
- Isothiocyanates, derivatives of glucosinolates that bind iodine in the human body, compromising the metabolism that is essential for the good functioning of the thyroid gland - responsible for the release of certain hormones. Hence the conviction of many that eating cabbage and broccoli, but also soy, horseradish, mustard, turnip, etc., can lead to a reduction in basal metabolism. On the other hand, these molecules would seem to have a positive effect on cancer prevention, but their concrete role is still under investigation.
All three of these anti-nutritional factors are degraded and inactivated by cooking.
For more information, see also: Glucosinolates and Isothiocyanates.
As for vitamins, Roman broccoli boasts excellent concentrations of retinol equivalent (RAE - provitamin A), mainly consisting of carotenoids, lutein and zeaxanthin, and considerable levels of ascorbic acid (vitamin C). There is no detailed information on this, but the level of vitamin K, folate, riboflavin (vit B2) and pantothenic acid (vit B5) should also be satisfactory. On the other hand, with regard to mineral salts, the levels of manganese and magnesium are appreciable. It should not disappoint the potassium concentration. There is a fair concentration of phytotherapeutic molecules of non-vitaminic origin, consisting of antioxidant flavonoids.
Diet
Roman broccoli in the diet
Roman broccoli, like most foods belonging to the category - flower vegetables - is suitable for almost all diets. Not very energetic, it has no contraindications in the diet for being overweight - even serious. Moreover, being poorly sugary, it is also recommended in the diet against type 2 diabetes mellitus and hypertriglyceridemia.
The dietary fibers contained in it perform many beneficial functions for the body. First and foremost, properly associated with water - of which Roman broccoli is rich - fibers can:
- Increase the mechanical gastric stimulation of satiety
- Modulate nutritional absorption - reducing insulin glycemic surge and hindering the absorption-reabsorption of cholesterol and bile salts
- Prevent or cure constipation / constipation.
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The most useful fiber fraction for these purposes is the soluble one; moreover, cooking is responsible for a partial hydrolysis of the same which optimizes the properties.
It is well known that the prevention of constipation is essential for the health of the intestine, contributing to greatly reduce the chances of cancer of the colon, but also of many other discomforts such as: hemorrhoids, anal fissures and anal prolapse, diverticulosis and diverticulitis, etc. It should also be remembered that soluble fibers constitute a nutritional substrate for intestinal bacterial flora; maintaining the trophism of the microbiota, whose metabolism releases important nutritional factors for the mucosa, the health of the large intestine is further promoted.
Provitamins A, vitamin C and flavonoids have an important antioxidant role and protect cells from the harmful action of free radicals. Moreover, these nutritional elements are considered useful in the treatment of various metabolic disorders. Vitamin K is an essential anti-haemorrhagic factor. Folate is necessary for the formation of nucleic acids, a very important process during gestation. Vitamins B2 and B5, on the other hand, are coenzymatic factors necessary for various processes of cellular metabolism.
The richness of water, potassium and magnesium contributes to improving the body's hydro-saline balance - which becomes precarious especially with increasing sweating, for example in the case of intense and prolonged sports - and supports the pharmacological treatment of primary arterial hypertension. Water and minerals are two nutritional factors that are often lacking even in old age. Manganese, on the other hand, has important functions as a metal-enzymatic constituent and an enzymatic activation.
Roman broccoli has no contraindications for: celiac disease, lactose intolerance, histamine intolerance, and phenylketonuria; in case of hyperuricemia, it is advisable to eat them reasonably. In pregnancy it is advisable to avoid it raw, for hygienic and sanitary reasons. It has no limitations in the vegetarian and vegan diet - even raw food - the same applies to philosophies and / or religions of all kinds.
The average portion of Roman broccoli is 100-200 g (about 20-50 kcal).
Kitchen
Roman broccoli in the kitchen
The Roman broccoli consumes the inflorescence, which in order to be of good quality should remain closed, show a certain turgidity - especially in the branches - and obviously be free of signs of mold - very prolific on these foods.
The Roman broccoli is eaten mainly cooked and, for the reasons we mentioned, only marginally raw. In the latter case, it is contextualised exclusively in raw vegetable salads or in vegetable pinzimonio. Cotto, on the other hand, has many applications.
Boiled, for drowning in boiling water or steam or in vasocottura, it is eaten mainly as a warm or cold side dish, with a little olive oil, a little salt and possibly a splash of lemon juice.
It constitutes many first courses, such as mixed soups, minestrone, velvety and vegetable purée; it is also excellent in certain sauces for pasta dishes.
Almost always bleached in water, the Roman broccoli can be sautéed, baked in the oven with cheese, breadcrumbs or béchamel, or battered and fried in oil.
Detoxifying and Purifying Soup
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The typical zolfa smell triggered by the cooking of cabbages depends precisely on the degradation of glucosinolates and isothiocyanates, rich in this ion, to heat.
Botany
Brief notes on botany
Of the Brassicaceae Family, the Roman broccoli is a cultivar belonging to the Brassica genus, a species of olives and Italic variety - that is the one that unites all broccoli born and widespread in Italy.
They are cultivated throughout the Italian peninsula, although the fact remains that they can be obtained without too many problems in other areas with the same climate and the same terrain. They need fertile soil, rich in nitrogen, averagely draining and a Mediterranean climate with precipitation - or irrigation - regular but not too frequent - therefore tendentially temperate, without too intense frosts, but not even arid.
Romanesco broccoli is sown with temperatures that are already mild, almost hot - with a seedling in a greenhouse if the climate is not favorable, even for 30 days - and has average harvest times of between 70-80 and 90 days.
Description
Short description of the Roman broccoli
As anticipated, the Roman broccoli has a very characteristic appearance that can recall a "torch".
It has a light green color, more subtle than broccoli, while the shape - although in a certain sense it is closer to that of cauliflower - is typically "pointed" but consists of numerous units - also conical and pointed - that are repeated on a regular basis towards the apex and gradually decrease in size.
Leaves and root system do not differ significantly from other cabbages and broccoli.
