Cooking Broccoli. 4 Ways for a Tasty Nutritious Meal

Cooking broccoli is easy to do. While there is no correct way to cooking your broccoli, it is important to learn the cooking methods that will best preserve the nutrient content of your vegetable dish. Take a look at various ways of cooking broccoli for a healthier nutritious meal.

Boiling

Boiling is one good way of cooking broccoli, while preserving its nutrients. You should however note that boiling broccoli tends to reduce its antioxidant value. This is because when you boil this vegetable, this reduces certain compounds known as glucosinolates which are converted into the body’s anti-cancer agents referred to as isothiocyanates. In fact, boiling has been found to reduce these compounds by 20-30% after 5 minutes, by 50% after 10 minutes and by 77% after 30 minutes. From these figures, it’s easy to see why boiling isn’t highly recommended as a way to cook broccoli – especially if you are hoping to preserve as many nutrients as possible.

 

Broccoli by sk8geek

 

Stir-Frying

For those who enjoy Chinese cuisine, stir-frying is an ideal way to cook broccoli. To add some contrast in terms of taste, color and texture, you could stir fry your broccoli along with some sliced carrots, water chestnuts and bean sprouts. The important thing is to avoid overcooking the vegetables when using this method, so as to preserve nutrients. In fact, all you need to do is quickly cook them in some hot oil such that they remain crisp, even as they render their flavorful sugars. As long as you stir fry the broccoli within 5 minutes or less, you will be able to maintain its glucosinolate content.

Steaming

Steaming is another popular way to cook broccoli. This is because it is a fast cooking method that enables you to retain the color and texture of your vegetables. In fact, steaming has been found to be a great way to increase the nutritional value of the broccoli as it increases its levels of glucosinolates and other compounds such as lutein, beta-carotene and the alpha and gamma-tocopherols. Steaming will also not affect the Vitamin C content of broccoli.

Microwaving

You may also microwave your broccoli to retain its color and texture. Avoid exceeding 3 minutes as microwaving broccoli any longer could result in significant loss of its glucosinolates.

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