Do you ever think about what is the best, and I mean BEST (as in healthiest), way is to cook your broccoli? I don’t know anyone who doesn’t eat broccoli, or broccolini, and a good thing too because it actually is one of the most cancer-preventing veggies on Earth due to its levels of Indole 3 carbinol and sulforaphane.
Light Steaming is TOTALLY the way to go!
Elizabeth Jeffery, PhD (Nutritionist at the University of Illinois has focused her studies on cancer prevention. She found that a diet rich in cruciferous veggies such as broccoli and Brussels sprouts, can lower the incidence of several cancers including liver, prostate, and colorectal. In a recent study, she found that light steaming for 3-4 minutes is the ideal way to cook your broccoli. It’s even better than eating it raw because light steaming releases enough of an enzyme that releases sulforaphane without destroying it. Boiling kills the enzyme!
Frozen broccoli is a NO because almost all frozen veggies are blanched prior to freezing, and this kills the enzyme.
Microwaving your florets is also a big NO because the anti-cancerous enzyme is destroyed within one minute of zapping.
So there you have it my friends – lightly steaming is the way to go. I love to sprinkle a little Tamari or fresh lemon juice on my lightly steamed broccoli and add it to salads, veggie bowls, pasta dishes, or as a generous side to almost any entree.
