Romanesco is a vegetable from the cruciferous family that contains many phytochemicals with antioxidant power. For this reason, it is positive to include it in the diet frequently. With this objective, we will give you a series of alternatives to prepare it tasty.
Before beginning, it should be noted that including vegetables in the diet is decisive when it is intended to maintain a good state of health. These foods provide vitamins and flavonoids.
Contents
1. Cauliflower and romanesco gratin
Let’s start with an option that serves optimally as a garnish for meat or fish. It brings together several different types of cruciferous, so its nutritional contribution is high.
Among them, we will highlight broccoli since it has been shown to concentrate within it a series of compounds that help prevent certain types of chronic pathologies.
Ingredients
- 1/2 cauliflower.
- 1/2 broccoli.
- Salt and cumin powder.
- 1/2 piece of romanesco.
- Two tablespoons of mustard.
- Seventy-five grams of grated cheese.
Step by Step
You have to start by separating the cruciferous bouquets. Place a couple of saucepans with water and salt on the fire and wait for them to heat up.
Put the cauliflower in a saucepan and cook for at least 7 minutes. Place the romanesco and broccoli in the other, extending the cooking time to 10 minutes.
From here, the oven is preheated to 200 degrees Celsius with the grill on. The vegetables are drained and placed on a baking tray, putting the mustard on top and sprinkling the grated cheese. It remains gratin for 5-10 minutes until a superficial golden brown is achieved.
2. Romanesco with tomato and refried
Romanesco is a vegetable that combines optimally with tomato. We are talking about another element that stands out for providing many phytochemicals.
Special mention can be made of lycopene since it has reduced the risk of developing prostate problems and cardiovascular diseases. This is evidenced by research published in the journal Atherosclerosis.
Ingredients
- Three chives.
- One romance.
- Four cloves of garlic.
- Water, salt, and sugar.
- Four slices of ham.
- One kilo of tomato on the vine.
- Extra virgin olive oil.
Step by Step
First, the slices of ham are spread out on a baking tray previously lined with parchment paper. A weight is placed on top, for example, some legumes, baked for 30 minutes at 160 degrees Celsius. Then they are reserved for later.
At this point, cut the tomatoes in the shape of a cross at the top to remove the stem and place them in a saucepan with boiling water. After a few minutes, they are released, cooled, and peeled. Subsequently, they are chopped and reserved as well.
The time has come to peel the two garlic cloves and chives. Both elements are finely chopped and sautéed in a pan with extra olive oil. Add the tomatoes with a pinch of sugar and salt and cook everything for 3 minutes.
From here, the Romanesco must be cooked in a casserole with water and salt until it is al dente. It is recommended to cut it into smaller pieces first to speed up the cooking process.
After all the individual preparations are ready, it remains only to proceed with the dish’s assembly. At the bottom of it is placed the tomato. It continues with the Romanesco cooked just above. Brown the other two garlic cloves in a pan with oil and pour the result over the romanesco. To finish, it is decorated with ham.
3. Romanesco with anchovy béchamel
The last of the recipes is the most energetic but also very tasty. In this case, anchovies are used to prepare an exquisite béchamel.
This type of fish concentrates a large amount of omega-3 fatty acids inside. These nutrients have proven vital in controlling inflammatory processes within the human body.
Ingredients
- Seven anchovies.
- One pineapple of Romanesco.
- Twenty-five grams gives flour.
- 400 milliliters of milk.
- One pinch of nutmeg.
- 25 grams of butter.
- 1/2 tablespoon of oil.
- Sixty grams of Parmesan cheese.
Step by Step
You must start by cutting the romanesco and cooking it in salted water for 10 or 12 minutes until tender. Immediately afterward, it is placed under the tap with cold water so that it is tempered, and the cooking stops right after; it is arranged on a baking dish and reserved.
The time has come to prepare the anchovy béchamel. To do this, melt the butter in a saucepan and add the oil.
The saucepan is removed from the heat, and the flour is placed, returning to cook the mixture, stirring constantly. It is necessary to continue for 2 minutes without stopping to mix until a smooth result is obtained.
To continue, add the milk and mix again vigorously to avoid lumps. Put the saucepan back on the fire and wait for it to boil without stopping stirring. It ends with a touch of nutmeg, adding the anchovies, and blending with a blender.
All that remains is to cover the romanesco with the bechamel and place a little grated cheese on top before putting the result in the oven. It has to be grilled at 200 degrees Celsius for 5 minutes until a toasted color is achieved on the surface.
Include Romanesco in the diet.
There are several alternatives to prepare Romanesco and thus include this beneficial vegetable in the daily routine. It is an element that can provide a lot of substances with antioxidant capacity.
Now, don’t forget that one of the pillars of a healthy diet is variety. You should eat a lot of different vegetables.