Fuki stalks are normally first boiled and sometimes soaked in water after itazuri preparation, in which fuki stalks are rolled against a cutting board with salt to loosen the skin and reduce bitterness before main cooking. Pre-boiled cut fuki stalks in bags are available at stores, but doing the initial preparation yourself ensures the taste of the season.
Fuki contains fiber (1.3g/100g), β-carotene (49μg), Vitamins B1, B2, B3, and C (2mg), and such minerals as potassium (330mg) and calcium (40mg). Fuki's distinctive aroma constituents (fukinone, fukinolic acid and chlorogenic acid) are an effective remedy for coughs, excessive sputum and pollen allergies as well as for improving digestion. Chlorogenic acid is also said to have an anti-oxidation effect to slow down aging and prevent various cancers. Fuki has also been used as an herbal remedy for asthma, whooping cough, fever and spasms.
Fuki no to is more nutritious than fuki. Fuki no to's fiber content (6.4g in total: 1.0g soluble, 5.4g non-soluble) is higher than gobo's (5.7g in total: 2.3g soluble, 3.4g non-soluble). Fuki no to also contains β-carotene (390μg) and Vitamin C (14mg) as well as minerals such as potassium (740mg) and calcium (61mg).
Fuki (stalks & leaves): 11kcal/100g; 95.8% water, 0.3% protein, 0% fat, 3.0% carbohydrate, 0.7% ash
Fuki no to: 43kcal/100g; 85.5% water, 2.5% protein, 0.1% fat, 10.0% carbohydrate, 1.9% ash
Recipes with fuki
- Fuki no gomani / Japanese butterbur in sesame-flavored broth
- Fuki to tofu no akadashi / red miso soup with Japanese butterbur and tofu
- Fuki to gyuniku no Kankoku-fu nimono / braised Japanese butterbur and beef, Korean style
- Fuki to atsuage no nimono / Japanese butterbur and deep-fried tofu in light broth
- Fuki no mazegohan / rice mixed with Japanese butterbur
- Fuki no okakani / Japanese butterbur in light broth with bonito flakes
- Fuki no sattoni / quick-simmered Japanese butterbur in light broth
- Fuki to kamaboko no nimono / Japanese butterbur and fishcakes in broth
Recipes with fuki no to
- Fuki no to-iri iritamago / scrambled egg with Japanese butterbur buds
- Fuki no to no tempura / Japanese butterbur bud tempura
- Fuki-miso, kurumi iri / Japanese butterbur buds with red miso and walnuts
- Fuki no to no agebitashi / deep-fried Japanese butterbur buds marinated in light broth
- Fuki-miso / Japanese butterbur buds with miso
(Last updated: May 1, 2015)