How to clean and cook fiolaro broccoli?
How to eat it? What to keep of this broccoli?
If you have all these questions and want to avoid wasting this delicious winter vegetable, you are in the right place. Now I will explain how to eat and cook this prized variety of broccoli included among the typical products of the Veneto region.
Its cultivation takes place on the hills surrounding Creazzo, in the province of Vicenza, and in many areas of Veneto. The name of this vegetable derives from the characteristic presence on its stem of particular inflorescences, called “fioi” (children) in the local dialect. This peculiarity gives it not only a distinctive flavor but also a deep connection with the tradition and culture of the area.
When is fiolaro broccoli harvested?
SEASONALITY of fiolaro broccoli from Creazzo – from November to March.
(harvested after the first frosts it is sweeter and more tender)
Broccoli are tastier after the first frosts, scientifically because the plant, reacting to the cold, limits biological processes by reducing the water content in tissues and increasing the concentration of salts and sugars in the leaves, thus improving the flavor of the broccoli.
RECIPES
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 8 Minutes
- Portions: 2
- Cooking methods: Steam, Stove, Pressure cooker
- Cuisine: Healthy
- Seasonality: Fall, Winter
- Energy 18.75 (Kcal)
- Carbohydrates 2.03 (g) of which sugars 0.00 (g)
- Proteins 2.40 (g)
- Fat 0.15 (g) of which saturated 0.00 (g)of which unsaturated 0.00 (g)
- Fibers 1.80 (g)
- Sodium 12.00 (mg)
Indicative values for a portion of 70 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Boiled fiolaro broccoli
- 5 oz fiolaro broccoli from Creazzo ("fioi" the more tender internal sprouts)
- as needed water (10.5 oz if steaming in a pressure cooker)
Tools (choose from)
- Pressure cooker Lagostina
Clean and cook fiolaro broccoli
This broccoli is characterized by the presence of leaves of different sizes.
The smaller sprouts (called fioi or children) are the tenderest part and should be kept whole, possibly just cutting away the base if excessively bulky and tough.
Of the medium leaves, you can keep everything and at the time of use, the top part with the leaves is cooked whole, while the final thicker and fibrous part of the stem is cut into small pieces.
Of the larger leaves, only the outer leaves should be kept, which should be separated from the central stem as is done with black cabbage (peeling).
THE NO-WASTE IDEA (nowaste)
The waste (eliminated stems) can be stored in the refrigerator or freezer for vegetable broth, a minestrone, or soup.
For boiling, I recommend using only the tender sprouts (fioi – children).
Once detached from the base, wash them. Then cook:
– in a pressure cooker for about 8 minutes from the whistle: with a splash of water and in the steam cooking basket
– in the steamer (or rice cooker) for about 20 minutes
– in a pot in boiling and salted water for 15-20 minutes.
SERVE with a drizzle of raw oil and, if desired, lemon juice and a little salt.
Other recipes
Cultivation of fiolaro broccoli
Fiolaro broccoli is a traditional variety cultivated in the Euganean Hills, Veneto. It is initially sown in a seedbed and transplanted after 4-6 weeks. Irrigation should be regular, avoiding stagnation. Harvesting occurs when the flowers are compact. Crop rotation is recommended.
The white, silty-sandy, and calcareous soils (well-drained soil with a pH between 6.0 and 7.0) offer an adequate balance of nitrogenous and organic substances to promote plant growth. The particularly mild climate of the hills avoids excessively low temperatures and air stagnation typical of flat areas. Sun exposure is also a key element for this cultivation. In summary, the combination of specific soils, mild hill climate, and correct sun exposure contributes to the success of cultivation.
PROPERTIES
Speak the doctor Piconi
“Fiolaro broccoli is a rich source of phytocompounds, vitamins, minerals, and fibers. The antioxidants present block free radicals, while the presence of sulfur compounds (including sulforaphane) plays a role in reducing cancer risk. It is also rich in vitamins (C, A, B group) and minerals, such as phosphorus, potassium, iron, and especially calcium, whose absorption is quite high due to the reduced presence of oxalates.”
