How to Get the Most out of Your Broccoli: Essential Cooking Tips

cut broccoli with knife

Disease-fighting phytochemicals and other components of raw broccoli are often destroyed by cooking, especially boiling, which is why raw broccoli and other cruciferous vegetables have distinct advantages over cooked vegetables. However, for those who are on a plant based diet, there are numerous ways to preserve disease-fighting phytochemicals in broccoli if you prefer cooked vs. raw broccoli.

What Is Sulforaphane?

Sulforaphane is a phytochemical in broccoli that enhances your body’s natural ability to fight diseases. Studies show that sulforaphane may help:

  • Alleviate chronic inflammatory diseases
  • Enhance cancer-fighting abilities
  • Improve cognitive function
  • Reduce your risk of neurodegenerative disorders
  • Protect your skin against ultraviolet (UV) radiation
  • Lower your risk of low bone density and osteoporosis
  • Protect you against heart disease and type 2 diabetes
  • Enhance liver function

sulforaphane infographic

Because of the numerous potential benefits of sulforaphane and other essential nutrients in broccoli, use caution when cooking it to preserve the disease-fighting ingredients broccoli offers. You can do this by eating broccoli raw or using a few special cooking tips and tricks.

How Is Sulforaphane Made?

Sulforaphane is made when sulforaphane precursors in broccoli combine with a broccoli enzyme, called myrosinase, to create a chain reaction. Sulforaphane precursors and sulforaphane are heat resistant, but myrosinase enzymes needed for the conversion are not. That’s why sulforaphane levels in your body after eating broccoli are usually much higher when choosing raw vs. cooked broccoli.

How to Preserve Nutrients in Broccoli during Cooking

Because the enzymes necessary to convert sulforaphane precursors to sulforaphane in broccoli are destroyed during cooking, sulforaphane production significantly decreases in cooked broccoli. But, believe it or not, there are numerous ways to maintain high levels of sulforaphane in cooked broccoli using these few simple tips and tricks:

1. Chop Broccoli and Wait 40 Minutes Before Cooking It

Chopping up broccoli and waiting 40 minutes helps ensure broccoli enzymes convert sulforaphane precursors to sulforaphane before cooking takes place. While enzymes in broccoli are not resistant to heat, sulforaphane is and remains in the broccoli during and after cooking. The action of chopping up broccoli activates the enzymes to make the conversion to disease-fighting sulforaphane while the broccoli is still raw. But don’t use frozen broccoli, as the myrosinase enzyme is likely already destroyed.

2. Use Raw Broccoli vs. Frozen Broccoli During Food Prep

Frozen broccoli is typically blanched before freezing, which destroys broccoli enzymes before you cook the broccoli at home. So if you’re thinking about serving cooked broccoli, begin with raw vs. frozen broccoli to preserve enzymes and sulforaphane content. Make sure to chop up the raw broccoli and wait 40 minutes to ensure sulforaphane conversion before cooking it.

3. Sprinkle Mustard Powder on Cooked Broccoli

Cooked or frozen broccoli that no longer provides the enzymes that form sulforaphane still contain sulforaphane precursors, which are heat resistant. Believe it or not, adding foods containing myrosinase enzymes to cooked broccoli can still active the conversion to sulforaphane.

Simply sprinkle enzyme-rich mustard powder on frozen or cooked broccoli to restore its disease-fighting capabilities. Just 1/2 teaspoon of mustard powder seems to do the trick. Daikon radish is also effective for restoring the sulforaphane content of cooked broccoli.

4. Eat Fresh Greens with Cooked Broccoli

If you’re eating cooked broccoli or reheated frozen broccoli that lacks the enzyme needed to create sulforaphane, simply eat fresh brassica greens containing myrosinase enzymes with the cooked broccoli to resume sulforaphane conversion. For example, eat a salad containing cabbage or kale with cooked broccoli or drink a raw greens smoothie with your meal.

fresh broccoli next to sulforaphane supplement

Should I Take Digestive Enzyme Supplements?

Taking digestive enzyme supplements—specifically, those containing myrosinase—helps preserve the disease-fighting powers of sulforaphane within your body. Choosing digestive enzyme supplements containing a variety of enzymes needed for better nutrient absorption is your best bet when eating cooked foods regularly. If you’re following the disease-fighting, Biblically based Hallelujah Diet, you’ll eat 85% raw foods and just 15% cooked plant foods. Foods to focus on include:

  • Fruits and vegetables
  • Legumes
  • Whole grains
  • Nuts and seeds
  • Plant milks
  • Extra virgin oils

This way of eating helps you shed excess body weight and enhances your body’s ability to fight disease naturally while maintaining most of the nutrients present in whole plant foods. Taking digestive enzymes and other Hallelujah Diet supplements helps ensure your daily nutritional needs are met without animal foods like dairy products, eggs, poultry, and meats. Changing your way of eating to a more primitive, Bible-based meal plan helps you look your best, feel your best, and steer clear of illness and disease as God intended for you.

Comments

  1. CAROLYN B CALHOUN April 30, 2019

    Love my raw broccoli. Did not know until now to wait for a time before cooking. Thanks for the other listing of foods that are high in the enzymes. And for the suggestion of fresh raw greens with the broccoli.

  2. Thank you for sharing helpful tips about broccoli and preparing it. Learned a lot about sulforaphane and how to preserve it.

  3. KEN CRISPIN May 1, 2019

    Eating raw and vegan is not a bible based eating plan!Bible says it is a sin to lie !!!!!!!!!!!!!! There are just as many scriptures about cooking food and animal foods as compared to vegan or raw !! Your ministry ,I mean business is becoming like a cult !JESUS SAID NOT TO WORRY ABOUT WHAT TO EAT THAT HE WOULD SUPPLY IT !

  4. Connie May 3, 2019

    I have never heard that suggestion to cut the brocolli and wait 40 minutes before cooking it to retain the sulforaphane.

    I learned from the blog another way to retain the sulforaphane is to sprinkle 1/2 teaspoon enzyme-rich mustard powder on frozen or cooked broccoli to restore its disease-fighting capabilities. Daikon radish is also effective for restoring the sulforaphane content of cooked broccoli.

  5. Julie McKinney May 4, 2019

    Ken, yes it is. Read Genesis 1:29. No animal products mentioned there. In fact you will not find the consumption of animal products until after the flood. Probably allowed to limit mans lifespan. Or because all plants had been destroyed so Noah and his family would have needed something to eat. As for fire, the Bible does not mention fire until Genesis 19:24. And you are correct, we are not to worry as God will provide for our needs. I’m not sure what your point is there.

    HA… my question is about the mustard powder mentioned in the article. Is that the same thing as ground mustard you would find in the seasoning section of the grocery store?

    Thank you for your ministry.

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