Fuki & fuki no to / Japanese butterbur & butterbur buds

Petasites japonicas

This notorious invasive plant in our region is a tasty vegetable with a faint bitterness and succulent texture similar to that of cucumber or celery stalks. The plant is in the chrysanthemum family, which explains some similarity with the tangy taste of shungiku garland chrysanthemum.

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 (1.3 g/100 g), β-carotene (49 μg), Vitamins B1, B2, B3, and C (2 mg), and such minerals as potassium (330 mg) and calcium (40 mg). 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.

In early spring, fuki no to, or butterbur buds, start to appear from the ground or from under the snow. The light yellow green or greenish ivory color buds are still covered with sepals when harvested, although opened buds are also eaten in some regions. The bitterness of the stalks and leaves is concentrated in these buds, and it is said that fuki in colder climates is more bitter than that grown in warmer climates. Fuki no to is an early spring delicacy. Like other bitter vegetables, fuki no to's bitter taste is somewhat reduced when cooked with oil; tempura and fuki-miso (sauteed fuki no to mixed with miso) are very common ways to eat these little buds. We eat this tempura once or twice every year. The aromatic bitterness fills your mouth, and while it might seem like torture to Tom, without eating fuki no to it doesn't feel like spring.

Fuki no to is more nutritious than fuki. Fuki no to's fiber content (6.4 g in total: 1.0 g soluble, 5.4 g non-soluble) is higher than gobo's (5.7 g in total: 2.3 g soluble, 3.4 g non-soluble). Fuki no to also contains β-carotene (390 μg) and Vitamin C (14 mg) as well as minerals such as potassium (740 mg) and calcium (61 mg).


Fuki (stalks & leaves): 11 kcal/100 g; 95.8% water, 0.3% protein, 0% fat, 3.0% carbohydrate, 0.7% ash
Fuki no to: 43 kcal/100 g; 85.5% water, 2.5% protein, 0.1% fat, 10.0% carbohydrate, 1.9% ash

Recipes with fuki

• Fuki to ebi no ohitashi / Japanese butterbur and shrimp marinated in light broth
• Fuki to atsuage no nimono (genen) / Japanese butterbur and deep-fried tofu in light broth (reduced-sodium version)
• Fuki to ebi no itamemono / stir-fried Japanese butterbur and shrimp 
• Fuki no shiroppu-ni / candied Japanese butterbur 
• 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 no pesuto / Japanese butterbur bud pesto
• Fuki no to no amazu-zuke / Japanese butterbur buds marinated in sweetened rice vinegar 
• 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

Recipes with fuki no ha leaves

• Fuki no ha to jako no mazegohan / steamed rice with Japanese butterbur leaves and dried young sardines 

Try fuki in the following recipes

• Oden (genen) / fishcake, tofu and root vegetable stew (reduced-sodium version)

(Last updated: June 9, 2016)

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