Healthy Highlight: Romanesco

by

I bet I have a new one for ya: Romanesco. Romanesco is an edible flower that is part of the Brassica family (broccoli, cauliflower, Brussels sprouts), which, though green in color, tastes much like cauliflower with a bit more of a nuttier and earthy flavor.

  • Romanesco is packed with vitamins A, C, and K, calcium and iron. 
  • The body breaks down and absorbs iron more easily from brassicas compared to other vegetables which makes this a great option if you are following a plant-based diet.
  • Romanesco is high in cholesterol-lowering fibre
  • Those who eat more brassicas, like romanesco, have a decreased risk of developing colorectal and other cancers
  • Romanesco is rich in sulphur-containing compounds which act as antioxidants

Recipes:

Roasted Romanesco with Parmesan (familystylefood.com)

  • 2 heads Romanesco
  • 1/4 cup Extra Virgin Olive Oil
  • 1/2 teaspoon Kosher Salt
  • 1/2 teaspoon freshly ground Black Pepper
  • 1 clove Garlic
  • 2 tablespoons chopped Parsley
  • 1/4 cup grated Parmesan Cheese
  1. Preheat the oven to 425 (220 C) degrees.
  2. Trim off the base of the Romanesco and remove any tough or damaged leaves. Reserve smaller tender leaves. Slice into quarters (or eighths, if the heads are large). Break off the florets with your hands. Roughly chop the tender inner stems and tender leaves.
  3. Transfer the Romanesco to a rimmed sheet pan large enough to hold it without crowding (15"x10" is a good size). Add the olive oil, salt and pepper and toss to combine. Spread the pieces out in one layer.
  4. Roast 10 minutes. Add the garlic to the pan, and stir the pieces around. Continue roasting 10-15 more minutes, until the florets are tender and the edges are browned.
  5. Remove from the oven and sprinkle the cheese and parsley over the Romanesco. Transfer to a platter and serve.

Roman Style Romanesco (foodandwine.com)

  • 2 heads Romanesco with leaves
  • 1/4 cup Olive Oil
  • Kosher Salt
  • Freshly Ground Pepper
  • 2 cups Sourdough Bread Cubes
  • 1/4 cup finely grated Parmesan Cheese
  • 2 oil-packed Anchovy Fillets
  • 2 teaspoons Lemon Zest
  • 1 teaspoon minced Garlic
  1. Preheat oven to 425°F. Place Romanesco on a parchment paper–lined rimmed baking sheet. Brush each head with 1 tablespoon oil, and sprinkle with salt and pepper. Roast until outer leaves are crisp and Romanesco is just tender and browned, about 45 minutes.
  2. Toss bread cubes with remaining 2 tablespoons oil, salt, and pepper. Spread on a parchment-lined baking sheet, and bake at 425°F until toasted and dry, 8 to 10 minutes. Let cool.
  3. Place toasted bread in a large ziplock plastic bag. Seal bag, and crush with a rolling pin until coarse breadcrumbs form. (Alternatively, you can pulse toasted bread in a food processor.) Place breadcrumbs in a bowl, and add 1/4 cup Parmesan, anchovies, zest, and garlic; stir to combine.
  4. Transfer Romanesco heads to a serving platter, and drizzle with oil. Sprinkle with breadcrumb mixture and additional Parmesan. Cut Romanesco into wedges and serve.

Romanesco Pasta (thepetitecook.com)

  • 3 tablespoons Extra-Virgin Olive Oil
  • 1 Leek
  • 1 medium Potato
  • 1 head Romanesco 
  • Sea Salt and Freshly Cracked Black Pepper
  • 1 1/2 cups Vegetable Stock
  • 3 tablespoons Parmesan Cheese
  • 10 ounces Short Pasta
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the leek and potato, followed by the romanesco florets. Sauté all the vegetables for 5 minutes, then add 1 cup of vegetable stock, cover with a lid and bring to a boil.
  2. Season with a generous pinch of sea salt and freshly cracked black pepper to taste, remove the lid and cook until the romanesco has slightly softened, then turn the heat off.
  3. Transfer ⅔ of the vegetables and all the stock into a blender. Add 2 tablespoons of grated parmesan cheese and blend until smooth, adding more stock if necessary.
  4. Bring a large pot of lightly salted water to a boil. Add the pasta and cook for 8 minutes or until al dente. Drain the pasta and transfer it into the skillet with the sauteed vegetables.
  5. Add the romanesco pasta sauce and mix all the ingredients together. Drizzle the remaining 1 tablespoon of olive oil over the top, season with the remaining parmesan cheese, and freshly-cracked black pepper and serve.