The Best And Healthiest Way To Prepare Broccoli Doesn't Involve Heat At All

You may have hated broccoli as a kid, but now you probably understand why your mom always tried to get you to eat it. Broccoli is one of the most nutrient-packed foods you can put on your plate. A whole cup of broccoli has just 31 calories, and its 2.4 grams of fiber help fill you up so you're less likely to overeat. That fiber also keeps your digestion running smoothly and supports a healthy gut microbiome. On top of that, you'll get almost an entire day's worth of vitamin C — one of many antioxidants in broccoli that help reduce inflammation and lower the risk of chronic disease. (Read more about the health benefits of broccoli.)

But how you cook broccoli can make a big difference not only in taste but also in nutrition. Overcooking it destroys an important enzyme called myrosinase, which helps your body break down broccoli's cancer-fighting compounds called glucosinolates (via NPR). Even stir-frying it for just a few minutes can damage this enzyme.

That doesn't mean you can only eat broccoli raw to get the most health-promoting nutrients. A 2018 study in the Journal of Agricultural and Food Chemistry found that if you chop your broccoli and let it sit for 90 minutes before cooking, the myrosinase has time to do its thing and convert those glucosinolates. After that, you can stir-fry your broccoli however you like and still get the health benefits.

Broccoli and other cruciferous vegetables like cauliflower and Brussels sprouts are packed with natural compounds called glucosinolates. When you eat these veggies, glucosinolates can turn into health-boosting substances called isothiocyanates. One of the most important isothiocyanates is sulforaphane.

According to a 2020 article in Molecules, sulforaphane may help protect your body from cancer by neutralizing harmful free radicals, guarding your DNA from damage, slowing the growth of cancer cells, and even encouraging damaged cells to die off. Other isothiocyanates may also help protect your liver, support brain health, and lower blood sugar.

The tricky part is keeping these good-for-you compounds intact when you cook broccoli. Boiling broccoli can cause these nutrients and other vitamins to leach into the water. Even microwaving can lower the amount of glucosinolates. And the myrosinase enzyme can be destroyed by heat.

A 2018 study in the Journal of Agricultural and Food Chemistry found that stir-frying broccoli for just 3 minutes reduced myrosinase activity by about 80%. While most of the isothiocyanates stuck around at first, their levels started to drop after about six minutes of cooking. Sulforaphane levels started decreasing after almost eight minutes.

But the simple trick of chopping the broccoli and letting it sit for 90 minutes gives the myrosinase time to boost the levels of isothiocyanates. As a result, even after stir-frying, the broccoli ended up with more than twice as many of these beneficial compounds.

To make a healthy stir-fry with broccoli, start by washing the broccoli to remove any dirt or debris. Chop it into small pieces so it cooks quickly and evenly, and let the broccoli sit to activate the myrosinase enzyme. You might not need to wait the full 90 minutes. While researchers didn't measure isothiocyanate levels at the 30-minute mark, they believe even 30 minutes could still be beneficial (via Science Alert). That gives you the perfect window to prep the rest of your meal. You might want to cook some whole grains such as brown rice, barley, or farro to serve alongside your broccoli. It's also a good time to mix up a simple stir-fry sauce. Food Network recommends combining two tablespoons of soy sauce, one tablespoon of cornstarch, one teaspoon of sugar, and half a cup of water.

Heat a wok or stir-fry pan over high heat and add a few tablespoons of avocado oil, which is a healthy option that can handle high temperatures. If you're adding a protein source like chicken or tofu, cook that first until it's nearly done. Then toss in the broccoli and sauté for about two minutes, or until it starts to brown slightly. Add two tablespoons of water to steam the broccoli for another two minutes. Feel free to stir in some of your favorite flavors, like ginger or garlic. Finally, pour in your stir-fry sauce and stir until the sauce thickens (per Food Network).