Vitamins
Vitamin C: ~60 mg (supports immunity and skin health).
Vitamin K: ~15 µg (important for blood clotting and bone health).
Folate (Vitamin B9): ~50 µg (crucial for cell growth and development).
Vitamin A: ~5 µg (from beta-carotene; supports vision and immunity).
Vitamin B6 (Pyridoxine): ~0.2 mg (aids metabolism and brain health).
Vitamin E: ~0.1 mg (antioxidant properties)
Minerals
Potassium: ~320 mg (helps regulate blood pressure and muscle function).
Calcium: ~25 mg (supports bone health).
Magnesium: ~12 mg (important for muscle and nerve function).
Phosphorus: ~30 mg (supports energy production and bone health).
Iron: ~0.7 mg (essential for red blood cell formation).
Zinc: ~0.2 mg (supports immune function and wound healing).
Copper: ~0.05 mg (aids in iron absorption and collagen formation).
Manganese: ~0.1 mg (involved in bone development and metabolism).
Selenium: ~1 µg (antioxidant support).
Antioxidants: Contains glucosinolates and polyphenols, which may help reduce inflammation and protect against oxidative stress.
Fiber: ~2g (aids digestion and promotes gut health).
Appearance
#pale-green #white-florets #slender-stalks #delicate #feathery #tender #elongated #smooth #branching #treelike
Flavor
Raw: #crisp #mild #slightly-sweet #nutty #delicate-vegetal
Roasted: #caramelized #nutty #sweet #earthy #tender-crisp
Boiled: #subtle #soft #mild-sweet #delicate-vegetal #less-intense
Barbecued: #smoky #charred #sweet #deep-earthy #tender-crunchy
Stir fried: #savory #crisp-tender #garlic-infused #nutty #sweet-vegetal
Blanched: #light #bright #mild-sweet #tender-crisp #refreshing
Treatment Notes
1. Japanese Cuisine (Primary Consumer): Tempura, Stir-fries Combined with soy sauce, sesame oil, and garlic. Soups: Added to miso or clear broths for a delicate crunch. Salads: Raw or blanched, served with sesame dressing or miso-based sauces.
2. Chinese Cuisine: Fioretto is becoming increasingly popular in Chinese cooking for its texture and flavor. Stir-fries with garlic, ginger, and oyster sauce. Hot pots for its mild flavor and tender texture. Blanched and served as a cold dish with sesame or soy-based dressings.
3. Western Cuisine (Emerging Popularity): United States, Europe, Australia: Roasted or grilled as a side dish with olive oil, garlic, and herbs. Incorporated into salads, grain bowls, or as a topping for pizzas. Paired with pasta or risotto for a gourmet touch.
Health Notes
Rich in Vitamin C: Boosts immunity, supports skin health, and acts as an antioxidant.
High in Fiber: Aids digestion, supports gut health, and promotes satiety.
Good Source of Vitamin K: Essential for blood clotting and bone health.
Rich in Folate: Supports cell growth and is beneficial during pregnancy.
Contains Potassium: Helps regulate blood pressure and supports heart health.
Rich in Antioxidants: Contains glucosinolates and polyphenols, which may reduce inflammation and oxidative stress.
Low in Carbs: Suitable for keto and low-carb diets.
Hydrating: High water content (~90%) helps maintain hydration.
Pairings
Carbs
Leafy Greens: Spinach, kale, arugula.
Root Vegetables: Carrots, potatoes, parsnips, or sweet potatoes.
Alliums: Garlic, onions, shallots, leeks, or green onions.
Mushrooms: Shiitake, oyster, or button mushrooms.
Rice: Jasmine, brown, or wild rice.
Noodles: Soba, udon, or rice noodles.
Pasta: Penne, spaghetti, or orzo.
Quinoa or Couscous: For grain bowls or side dishes.
Fats
Oils: Olive oil, sesame oil, or avocado oil.
Butter: Adds richness in roasting or sautéing.
Nuts and Seeds: Almonds, walnuts, sesame seeds, or pine nuts.
Proteins
Seafood: Shrimp, scallops, white fish, or crab.
Meats: Chicken, pork, or beef (grilled, roasted, or stir-fried).
Eggs: Omelets, frittatas, or scrambled eggs.
Plant-Based Proteins: Tofu, tempeh, chickpeas, or lentils.
Herbs + Other
Citrus: Lemon, lime, or orange zest and juice.
Vinegars: Rice vinegar, balsamic, or apple cider vinegar.
Soy Sauce: Enhances umami in stir-fries.
Tahini: For creamy dressings or dips.
Chili Oil: Adds a spicy kick.
Cheese: Parmesan, feta, or goat cheese.
Fresh Herbs: Parsley, basil, cilantro, or chives.
Spices: Paprika, black pepper, chili flakes, or cumin.
Aromatics: Ginger, lemongrass.
Toasted sesame seeds for crunch.
Creamy sauces like bechamel or yogurt-based dressings.
Grilled proteins with fioretto as a roasted side.
