Romanesco: health benefits and 5 delicious recipes

In this article we will learn what romanesco is and its main medicinal properties, as well as 5 delicious recipes to try them.

The romanesco is a vegetable of the brassica family, which is very striking because of its natural fractal structure. Its origins come from the Mediterranean region, and more specifically in Italy.

What is Romanesco?

Romanesco (Brassica oleracea var. botrytis) is a vegetable belonging to the Brassicaceae species, where we also find other vegetables such as cauliflower, broccoli, cabbage or brussels sprouts. Brassica oleracea originated from the Oleracea lineage in the northeastern Mediterranean region 3 million years ago, and from there it spread throughout Europe (1).

This vegetable is the result of cultivation and selection in the Italian region over centuries.

Nutritional composition

Below is a table with the nutritional composition of romanesco, per 100 g of edible portion.

Characteristics

Romanesco, cauliflower and broccoli have a differentiated head phenotype, i.e. a pre-inflorescent growth structure that grows before flower production.

Here are some of their main characteristics:

• Preinflorescence: the stage of a plant’s development before flowers appear.

Its unique morphology, characterized by its fractal pattern, is due to the continuous increase in the production and multiplication of branching primordia during its development.

• Fractalpattern: a pattern that repeats at different scales.
• Primordia. Initial, small structures that will later develop into more complex organs.

The variation in apical meristem activity and the duration of the pre-inflorescence stage is what differentiates in growth and structure when compared to broccoli or cauliflower (2).

• Meristemoapical. Growth tissue located at the tip of stems and roots where new cells are formed, allowing plant growth and the creation of new structures.

Benefits of Romanesco

Plants of the Brassicaceae family contain sulfur compounds called glucosinolates, which are responsible for the spicy and characteristic flavor of this vegetable.

[article ids=”81951″] Glucosinolates degrade into bioactive compounds called isothiocyanates when we cut or cook it, which are associated with reducing the risk of certain types of cancer. (3,4) In addition, isothiocyanates are linked to antioxidant activity, neutralizing free radicals and protecting cells from oxidative damage.

On the other hand, these isothiocyanates induce apoptosis, which is programmed cell death, in cancer cells, and may inhibit the development and proliferation of certain types of cancer (5).

Different mechanisms of action of isothiocyanates related to their carcinogenic effects have been identified (5):

• Modulation of the tumor microenvironment, referring to the alteration of conditions around a tumor, hindering its growth and spread.
• Inhibition of stem cell self-renewal, preventing them from continuing to fuel tumor growth.
• Reorganization of multiple pathways of energy metabolism, affecting the metabolism of cancer cells, limiting their ability to obtain energy and growth.
• Modulation of the intestinal microbiota.
• Protection against Helicobacter pylori, associated with an increased risk of stomach cancer.

Regarding its nutritional value, it is a vegetable rich in calcium, phosphorus, potassium and magnesium, in addition to vitamin A and C (7). For this reason, it is important for visual health, as it helps to improve and protect eyesight (7).

Romanesco cultivation

To cultivate this vegetable we have two main options, cultivation in soil or hydroponic cultivation.

Soil cultivation of romanesco

For this type of cultivation, the first thing we need is a soil that receives at least 6 hours of sun per day, adding fertilizer to improve its composition. On the other hand, we can buy it in seed and plant it ourselves, or buy the seedlings directly from nurseries (17).

Once you have the seedlings of about 10 or 15 cm in height, either through direct purchase or through cultivation from seed, you can plant them in the ground leaving a little more than half a meter between each plant. You will have to water them frequently, as they need a lot of water. The recommendation is to use the drip system.

This plant can be harvested once approximately 70 to 100 days have passed since its cultivation (17).

Hydroponic cultivation of romanesco

Hydroponic cultivation allows us to grow in smaller spaces (19). It is based on the fact that its roots are in contact with a nutritive solution that flows without ceasing (21). In this way, we can improve its nutritional quality and its content of phytochemical compounds (14).

To prepare it we will need the seedlings, which we have already explained in the previous section. Next, we will also need an inert substrate to provide support for the roots.

Comparison of soil vs. hydroponic cultivation

A comparative table of soil versus hydroponic cultivation is shown below (17,18,19,21).

Ways to consume romanesco

[article ids=”51208″] There are several cooking methods, from raw to sautéed. However, the best method was sous-vide cooking, which preserved antioxidant, polyphenol and vitamin C levels better than conventional and steamed methods (6).

Moreover, steaming is the most efficient way to preserve glucosinolate content (8).

Sous-videmethod: this is a cooking technique in which food is placed in vacuum-packed plastic bags and cooked at a controlled temperature of between 50 and 90°C in a hot water bath.

Another typical way to consume it is raw (7).

Side effects

The most common side effects that can be produced by the consumption of romanesco are those derived from the Brassica family, and therefore, allergies to this genus stand out.

Allergies to romanesco

Romanesco recipes

Here are some of the most popular recipes with this vegetable, delicious and delicious to include in a healthy diet!

Baked romanesco

The ingredients we need for this recipe are (9):

• 1 head of romanesco
• 3 cloves of chopped garlic
• Juice of a whole lemon
• Olive oil
• Salt and pepper to taste
• Chopped fresh parsley

To elaborate this recipe we need to perform the following steps:

1. Preheat the oven to 200ºC, while you separate the romanesco and place it in a baking dish.
2. Sprinkle the vegetable with a little olive oil and add the chopped garlic, lemon juice, salt and pepper.
3. Bake in the oven for about 20-25 minutes.

Sautéed romanesco with almonds and paprika

The ingredients to make this recipe are as follows (10):

• 1 head of romanesco
• 1 onion
• 2 cloves of garlic
• 50 grams of sliced almonds
• 1 tablespoon of sweet paprika
• Olive oil
• Salt and pepper to taste

To elaborate this recipe we must carry out the following steps:

• Boil the romanesco with salt for 5 minutes.
• Sauté the onion and garlic until golden brown.
• Once the romanesco is boiled and drained, add it to the sauce along with the almonds and paprika.
• Let it cook for 10 minutes

Romanesco and potato cream

The ingredients to make this recipe are (11):

• One head of romanesco
• Two potatoes
• One leek
• One chopped garlic clove
• 750ml vegetable stock
• 200ml of cream
• Olive oil

The recipe consists of the following steps:

1. Sauté the leek together with the garlic, and when it is golden brown, add the potatoes and the romanesco. Cook for 10 minutes.
2. Pour the broth and cook until the vegetables are tender.
3. Add the cream, salt and spices to taste.
4. Mash the mixture well

Romanesco salad with feta cheese and walnuts

The ingredients needed for this recipe are as follows (12):

• One whole romanesco
• 100 grams of feta cheese
• 50 grams of walnuts
• 1 red onion
• Fresh spinach leaves
• Half a lemon

To elaborate this recipe we must follow the next steps:

1. Boil the romanesco with salt for 5 minutes and cool in ice water to maintain its color.
2. Drain it, cut it and mix it with the spinach, onion, feta cheese and walnuts, and season with lemon juice, oil, salt and spices to taste.

Romanesco curry with chickpeas

The ingredients needed to make this curry with chickpeas are (13):

• A whole romanesco
• 400 grams of cooked chickpeas
• One onion
• Two cloves of garlic
• One can of crushed tomato
• 200ml coconut milk
• Two tablespoons of curry powder

The steps to follow for this recipe are:

1. Separate the florets from the vegetables and set aside.
2. In a frying pan, sauté the onion and garlic until golden brown and add the curry, cooking for 1 minute.
3. Add the crushed tomato, the romanesco and the chickpeas, and cook for about 10 minutes, then add the coconut milk and cook for 10 minutes more.
4. Add salt and spices to taste

Conclusion

The romanesco is a vegetable that is very interesting at a nutritional level, in addition to all the properties it contains about its antioxidant effect or reduction of carcinogenic effects among others.

In addition, it is a very versatile vegetable in the kitchen, low in calories and that we can grow in our garden, either in the ground or by hydroponic cultivation.

Bibliographic references

1. Arias, T. et al. (2014). Diversification times among Brassica (Brassicaceae) crops suggest hybrid formation after 20 million years of divergence. American Journal of Botany, 101(1), 86-91.
2. Kieffer, M., Fuller, M. P., & Jellings, A. J. (1998). Explaining curd and spear geometry in broccoli, cauliflower and `romanesco’: quantitative variation in activity of primary meristems. Planta, 206(1), 34-43.
3. Avato, P., & Argentieri, M. P. (2015). Brassicaceae: a rich source of health improving phytochemicals. Phytochemistry Reviews: Proceedings of the Phytochemical Society of Europe, 14(6), 1019-1033.
4. Valette, L. et al. (2003). Volatile constituents from Romanesco cauliflower. Food Chemistry, 80(3), 353-358.
5. Na, G. et al. (2023). Dietary isothiocyanates: Novel insights into the potential for cancer prevention and therapy. International Journal of Molecular Sciences, 24(3), 1962.
6. Kosewski, G. et al. (2023). The impact of culinary processing, including sous-Vide, on polyphenols, vitamin C content and antioxidant status in selected vegetables-methods and results: A critical review. Foods (Basel, Switzerland), 12(11).
7. Rana, M. K. (Ed.) (2020). Vegetable crop science. CRC Press.
8. Florkiewicz, A. et al. (2017). Comparison of Sous-vide methods and traditional hydrothermal treatment on GLS content in Brassica vegetables. European Food Research and Technology, 243(9), 1507-1517.
9. Baked Romanescu – EASY and QUICK recipe. (n. f.). recetasgratis.net. Retrieved September 30, 2024, from https://www.recetasgratis.net/receta-de-romanescu-al-horno-75862.html.
10. Romanesco with garlic and almonds. (n. d.). Saborencristal.com. Retrieved September 30, 2024, from https://www.saborencristal.com/2016/05/romanescu-ajo-almendras.html.
11. Romanesco or romanesco cream (easy and light). (2023, March 21). Easy cooking recipes for the whole family – Pequerecetas; Pequerecetas.
12. Nahum, S. (2023, October 3). Green salad of broccoli, arugula, feta cheese and mustard vinaigrette. Diario de Navarra.
13. Romanescu with chickpeas and tomato(n. d.). Myrealfood.app. Retrieved September 30, 2024, from https://www.myrealfood.app/es-es/recipe/1LoxCfWWx7mPb28bm23V.
14. Moreno, D. A. et al. (2008). Basis for the new challenges of growing broccoli for health in hydroponics. Journal of the Science of Food and Agriculture, 88(8), 1472-1481.
15. Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences of the United States of America, 94(19), 10367-10372. https://doi.org/10.1073/pnas.94.19.10367. https://doi.org/10.1073/pnas.94.19.10367
16. Conaway, C. C. et al.(2000). Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli. Nutrition and Cancer, 38(2), 168-178.
17. Fussy, A., & Papenbrock, J. (2022). An overview of soil and soilless cultivation techniques-chances, challenges and the neglected question of sustainability. Plants, 11(9), 1153.
18. A Review of Hydroponics and Conventional Agriculture Based on Energy and Water Consumption, Environmental Impact, and Land Use. (n. d.). A Review of Hydroponics and Conventional Agriculture Based on Energy and Water Consumption, Environmental Impact.
19. López Elías, J. (2018). Hydroponic crop production. Idesia, ahead, 0-0.
20. European, U. (n. d.). The cultivation of romanesco in Aragon. Aragon.es. Retrieved October 1, 2024, from https://bibliotecavirtual.aragon.es/i18n/catalogo_imagenes/grupo.cmd?path=3705306.
21. Beltrano, J. (2015). Hydroponic cultivation.
22. Sugita, Y., Makino, T., Mizawa, M., & Shimizu, T. (2016). Mugwort-Mustard Allergy Syndrome due to Broccoli Consumption. Case Reports in Dermatological Medicine, 2016, 8413767.
23. Dölle, S., Hompes, S., Lange, L., & Worm, M. (2013). Cabbage allergy: a rare cause of food-induced anaphylaxis. Acta Dermato-Venereologica, 93(4), 485-486.