Best way to cook broccoli
Cruciferous vegetables, including broccoli, cauliflower, bok choy, rocket (arugula), and kale, are known to have antioxidant properties and are considered effective in fighting cancer. The reason why it can fight cancer is because cruciferous vegetables can provide a substance called sulforaphane.
But if you cut off the broccoli or cauliflower and cook it immediately, there will be no sulforaphane at all!
Let's learn today the best way to cook them for maximum benefits.
Sulforaphane
Sulforaphane is a natural plant compound that is responsible for the bitter taste of cruciferous vegetables.
Studies have found that sulforaphane can inhibit the key enzyme in cancer - Histone Deacetylase (HDAC). Studies also shown sulforaphane is effective in delaying the progressions of melanoma, esophageal cancer, prostate cancer and pancreatic cancer.
However, you have to note that sulforaphane is not directly present in plant. It needs myrosinase to convert into sulforaphane by enzymatic action. In order for myrosinase to work, cauliflower/ broccoli must first be destroyed in order to activate the enzyme reaction。
Is it possible to activate myrosinase after chewing though?
Sadly, the high temperature used in cooking has greatly destroyed the glucosinolate content, and killed myrosinase. So when you eat it, there is no more enzyme to do the work, and no sulforaphane is made... What a waste!
Wait before you cook
No one wants to bite the bitter broccoli or cauliflower raw. So how can we make the best out of it?
Study found that the best cooking method is to chop the broccoli or cauliflower first, then let it sit for 90 minutes before cooking. This simple chop and wait method resulted in 2.8 times more sulforaphane than those that are cooked right away! Researcher mentioned that although it has not been tested, it will also have a considerable effect even after resting for 30-40 minutes!
The principle is that the enzyme action is activated when the broccoli/cauliflower is destroyed. Manual chopping can activate the enzyme action to form sulforaphane and standing still can ensure that it has enough time for sulforaphane to be formed. Sulforaphane can withstand high temperature and not be destroyed. So, after cooking, you can still get sulforaphane when you eat.
Adding Mustard Powder
Steaming is a more effective way to retain nutrients than boiling and microwave ovens. If you want to further increase the formation of sulforaphane while eating broccoli, studies found that you can eat it with raw mustard powder. Mustard powder can provide active myrosinase and glucosinolate for enzymatic action to produce sulforaphane. If you are not allergic to mustard, consider this method!
All our products are rested
The broccoli and cauliflower in our Gluten Free Soup Packs are given the special resting treatment described above. After chopping, they are left to rest for at least 40 minutes before cooking. This is opposite to the traditional cooking method of broccoli soup.
As for the frozen broccoli available in stores, they are cooked directly in hot water by blanching which already lost myrosinase and the ability to form sulforaphane – unless you consume it with raw mustard powder.
We hope to go one step further in processing ingredients to bring the best benefits to your body.
Vegan Broccoli Healing Soup
A “healing soup” invented during a cold!
Broccoli combined with carrot, pumpkin and ginger, this magical combination can help to speed up recovery and help you maintain a strong immune system.
Rich texture with natural sweetness. This can be used as a meal replacement as well.
Vegan Anti-inflammatory Turmeric Soup
Rich texture and flavourful with all natural ingredients. This soup warms your stomach and can be used as meal replacement.
References
Honor Whiteman, How does broccoli help prevent cancer? Study sheds light, MedicalNewsToday website, published March 18, 2017, accessed May 31, 2022. https://www.medicalnewstoday.com/articles/316448#Sulforaphane-led-to-a-fourfold-reduction-in-colony-formation
周士閔, 吃花椰菜有學問！多做這步驟加倍抗癌, published Jan 14 2022, accessed May 31, 2022.https://helloyishi.com.tw/healthy-eating/nutrition/how-to-get-most-sulforaphane-out-of-broccoli/
Scientists Have Found a New, Healthier Way to Cook Broccoli, Sciencealert.com, published Feb 8, 2018, accessed May 31, 2022.https://www.sciencealert.com/best-way-to-cook-broccoli-sulforaphane-stir-fry-healthy
Steaming Broccoli Preserves Potential Power to Fight Cancer: Study, HealthDay website, published Nov 8, 2013, accessed May 31, 2022.https://consumer.healthday.com/cancer-information-5/mis-cancer-news-102/steaming-broccoli-preserves-potential-power-to-fight-cancer-study-681948.html
For Best Nutrition, Chop Broccoli Into Small Pieces Before Cooking, Study Finds, Newsweek webpage, published Sep 2, 2018, accessed May 31, 2022.https://www.newsweek.com/best-nutrition-chop-broccoli-small-pieces-cooking-study-finds-801712
Second Strategy to Cooking Broccoli, NutritionFacts.org, Youtube video, published Aug 15, 2014, accessed May 31, 2022.https://youtu.be/wsN8x0BWcyE
Cooking Broccoli? Always Do This First!, Plant Based Science London, Youtube video, published Mar 30, 2017, accessed May 31, 2022https://youtu.be/oxbiq1EEXdM