Thursday, September 25, 2014

Better-For-You Broccoli

Most people are well aware that broccoli is one of the healthiest veggies out there.  It also happens to be cheap and delicious.

I always keep some of these beauties in my fridge.

What you may not know is that you could be unintentionally cheating yourself out of broccoli's most powerful health benefits every time you prepare it.

The active ingredient in broccoli, sulforaphane, does wonders for our bodies.  It protects the brain, supports eyesight, detoxifies, reduces inflammation, improves the skin, and prevents cancer.

Unfortunately, much of the enzyme needed to produce this compound is destroyed when broccoli is cooked.  No enzyme means no sulforaphane, therefore no amazing health benefits.  This is also true for other cruciferous veggies, like cauliflower and brussels sprouts.

One easy solution to this problem is to eat our veggies raw.  This way, the enzyme doesn't get destroyed and all of the sulforaphane is produced.

I'm okay with an occasional raw broccoli floret here or there, but most of the time it just doesn't cut it for me.  I can eat veggies for days, but please roast them in some olive oil and sea salt first.
That's the stuff. 

Luckily, there are a couple of ways to eat our broccoli cooked while still retaining the nutritional benefits.  Dr. Michael Greger does a great job of explaining it in this recent video.

One easy strategy is to chop the broccoli up ahead of time.  When the sulforaphane precursor mixes with the enzyme, after some time sulforaphane is born.  Once the sulforaphane is created, you can cook the broccoli all you want without losing it.  You just simply wait about 40 minutes between chopping and cooking.
Frozen broccoli, however, lacks the ability to form sulforaphane even if pre-chopped, due to the fact that it has already been blanched.  It has plenty of the sulforaphane precursor, but the enzyme was already destroyed before it was packaged.

That's where strategy #2 comes into play.  Since mustard powder (along with horseradish and wasabi) actually contains the needed enzyme, sulforaphane can be created by simply sprinkling a little of this seasoning onto your cooked broccoli. You can also use this method if you just don't have time to pre-chop.  It only takes a tiny pinch of the powder, and I actually really like the flavor it adds.
This dish we had earlier this week of black beans, roasted broccoli, and Daiya cheese stuffed inside an acorn squash was a real winner.  I went ahead and pre-chopped the broccoli and added a little mustard powder, just to cover my bases.
Ever since I found out about this mustard powder miracle, I've been sprinkling it on to any and every cruciferous vegetable I see.  It would be silly to let all of the amazing benefits of sulforaphane just go to waste!

1 comment:

  1. Mineral deficiencies found resep soto ayam in green vegetables, including broccoli, is one of the causes of leg cramps. But most people do not realize they are experiencing cramps induced by micro nutrient deficiencies.

    People who often experience leg cramps also just doing massage around the area muscle cramps or get up and stretch their legs. Usually it is only relieve the symptoms alone because the next day will be back muscle cramps.

    Two different studies concluded that taking supplements resep kuah bakso containing magnesium oxide can cope with cramps in the calves or the small muscles in the legs, especially at night.

    Actually, the mineral is also found in many green vegetables, nuts, whole Cereal, and peanut butter. But required considerable quantities of minerals to meet the needs of the body.

    Low magnesium levels closely associated resep opor ayam with leg cramps at night. Although magnesium is available in various forms and preparations for the body vary, but the magnesium oxide has been shown to be more effective than other types of magnesium," said John Miles, Emma Derbyshire, a nutritionist.

    The content of sulforaphane in broccoli are known to inhibit inflammation and cartilage resep nasi uduk damage associated with leg cramps. Unfortunately we have to eat broccoli in large quantities every day to get the benefits.

    Therefore, experts pharmaceutical synthesis to make resep mie goreng products in the form of a supplement. A single dose is equivalent to 2.5 kilograms of broccoli every day.

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