Broccoli is an amazing vegetable that contains a potent, natural anti-cancer chemical. But did you know that the way you cook it makes a significant difference to its health benefits? The choice between microwaving, boiling or steaming your broccoli might seem trivial, but researchers at the University of Illinois at Urbana-Champaign advise that this simple decision carries significant health implications.
The Power of Sulforaphane
Broccoli, along with other cruciferous vegetables like turnips, cabbage, and cauliflower, contains a powerful plant compound called sulforaphane. This compound is known for its cancer-fighting properties, as it helps deactivate carcinogens, induce cancer cell death, and inhibit tumor blood vessel formation. You can find out more about sulforaphane by visiting this page.
However, when researchers compared three methods of preparing broccoli, they discovered that the cooking method had a drastic impact on the availability of sulforaphane. It turns out that steaming broccoli for three to four minutes until it turns bright green actually increases the available sulforaphane. In contrast, microwaving or boiling the vegetable decreases or even eliminates it entirely.
As Alice Bender, associate director of nutrition programs at the American Institute for Cancer Research, points out, “This research highlights that what you do in your kitchen can make those fruits and vegetables on your plate even more cancer-protective.”
Enhancing Broccoli’s Cancer-Fighting Abilities
In addition to choosing the right cooking method, it’s also important to properly chop your broccoli to maximize its cancer-fighting capabilities. Cutting the broccoli florets into smaller pieces and the stems into thin slices is thought to help release an enzyme called myrosinase, which then reacts with another compound found in the vegetable, glucoraphanin, to produce sulforaphane.
By following some simple tips, you can get the most out of this fantastic vegetable. To learn how to chop broccoli properly, you can visit this guide.
Steaming Broccoli on the Stove
Steaming is the ideal method for cooking broccoli, as it preserves the nutrients and increases the availability of sulforaphane. Follow these steps for perfectly steamed broccoli every time:
- Fill a pot with about an inch of water and place the broccoli florets in a steamer basket inside the pot. If you don’t have a steamer basket, you can place the florets directly in the water, but make sure the water doesn’t cover the broccoli entirely. You only need about an inch or so of water to create steam.
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Cover the pot with a lid and set the stove burner heat to medium-high.
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Allow the broccoli to steam for three to four minutes, until it turns bright green. When the lid is removed, steam should flood out of the pot.
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Remove from heat and serve.
Additional Tips for Using Broccoli
Now that you know how to cook broccoli in the best way possible, consider incorporating it into your meals regularly to obtain its full health benefits. You can use broccoli in various dishes like stir-fries, salads, and casseroles. You could even try roasting, sautéing, or grilling broccoli for a different texture and flavor.
Remember that cooking cruciferous vegetables releases a strong odor, which is actually evidence of their health-promoting properties. So don’t be deterred by the smell—embrace it and enjoy your delicious, nutritious, and cancer-fighting broccoli!
