Eat Your Broccoli, new recipe for you!
Vegetables in the cruciferous family—broccoli, cauliflower, parsley, watercress, cabbage, etc.—are packed with cancer-fighting compounds called isothiocyanates. Broccoli sprouts contain the most concentrated amounts of these beneficial chemicals, but you get plenty from the mature vegetables, too.
But what about preparation? Is there a cooking method that improves the availability of these helpful chemicals, or diminishes them?
Various experts have looked into these questions, and the bottom line is fairly simple. Most forms of cooking are fine. But less is more. Stir-fried, steamed, lightly boiled, roasted—all these methods yield desirable amounts of isothiocyanates; the active compounds that help fight cancer.
Only over-cooking, usually by boiling, diminishes the concentration of beneficial compounds in these vegetables. So I recommend that you avoid cooking these vegetables down to mush. Or just about any vegetables, for that matter!
By the way, have you tried roasting cruciferous vegetables, yet? If not, do yourself a favor and give this foolproof method a try. I can all but guarantee you'll love the surprisingly rich, almost nutty flavors that develop in foods like broccoli, cauliflower or Brussels sprouts when you roast them.
Roasted Cruciferous Vegetables
Broccoli, Cauliflower and/or Brussels sprouts
2-3 T Olive oil
Pinch of herbs (e.g. rosemary, oregano, fennel seed or dried basil, etc.)
Heat oven to 425°F. Line a jellyroll pan with parchment paper.
Trim broccoli and cauliflower into smaller pieces. Remove outer leaves and cut away a small portion of the stem from Brussels sprouts. Cut in half, top-to-stem.
In a large bowl, toss vegetables in olive oil. Sprinkle with sea salt and pinch of herbs. Pour vegetables out on pan. Spread vegetables in single layer, separating pieces.
Roast at 425°F for 20 minutes, turning once. Especially large pieces may require a few additional minutes. Serve.
You won't believe how sweet Brussels sprouts can taste!