How to prepare & cook broccoli perfectly without losing healthy nutrients!

How to prep & cook broccoli perfectly without losing valuable nutrients maybe a little different than you thought! Being a holistic nutritionist, one of my main concerns is nutrient preservation. What’s the point of buying organic broccoli if my cooking methods zap it of all of its cancer-fighting nutrients? Broccoli is delicious regardless, however, I’ve come to understand that by cooking and prepping it properly, I not only make it more delicious than ever, but I also get to reap the health benefits too.

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Prepping all of your cruciferous veggies properly is everything when it comes to the disease-fighting nutrients! The main detoxifying and disease-fighting compound in broccoli is something called sulforaphane. Sulforaphane production requires a precursor and an enzyme, which act together to produce the sulforaphane. When you cook broccoli using any method, these precursors and enzymes are deactivated – so NO sulforaphane. But stay with me – Dr. Greger from NutritionFacts.org explained to me that if you chop your broccoli 20- 40 minutes or so before cooking it, the chopping action creates the sulforaphane, and once it’s created, it won’t and can’t be killed – no matter which method of cooking you choose. So, the takeaway is simple, chop your broccoli (and all crucifers), at least 40 minutes before cooking them. Dr. Greger has a little hack if you forget to do this: Add 1/2 tsp of mustard seeds or mustard powder to your cooked broccoli – this reactivates the sulforaphane. But if you don’t want mustard on your broccoli, simply remember to chop, wait, and then cook! I recommend doing some serious food prep on a Sunday by way of chopping all your broccoli, cauliflower and Kale – keep it fresh in reusable plastic bags, or even better, glass containers.
On a side note: I don’t recommend frozen broccoli. It gets flash-frozen soon after harvesting, so the active compounds won’t be produced.

Topping ideas:

Tamari (gluten-free soy), which gives it saltiness, but not too much!
Truffle salt (indulgent but worth it!)
A tiny bit of flax oil
Cold-pressed olive oil or Avocado oil
Chili oil (with crushed peanuts)
A little tahini (watered down with some rice vinegar)
Toasted pumpkin seeds
Slivered almonds
Sliced avocado
Black sesame seeds



#broccoli #vegan #cookingtechniques


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