Meatless Monday Inspiration: Why You Should Barely Cook Your Broccoli (and Our Favorite Almost-Raw Recipe)
Last week our content pals at Well + Good told us about some interesting new research: Apparently, the healthy phytochemicals in broccoli and other cruciferous veggies are much better absorbed when the vegetable is eaten whole—not juiced or in green-powder form—and either raw or barely cooked. From their post:
The researchers [from Oregon State University] concluded that the body couldn’t absorb the nutrients in the supplements as well because they were missing a necessary enzyme found in the whole food.
Raw foodies can pat themselves on the back, too, since the researchers also found that intensive cooking stripped the broccoli of the same enzyme, making the body less likely to absorb the nutrients. (Steaming or sauteing was fine as long as the veggies remained crunchy.)
This reminded us of a favorite recipe that we shared in the food section of the book. It comes courtesy of Andrew Weil and it doesn’t get a whole lot simpler than this. Here goes:
—Fill a sauce pan or pot with about an inch of water.
—Throw in some broccoli florets (whatever size you prefer) and squeeze in a clove of garlic.
—Cover the pot and turn the heat to high, bringing the small amount of water to a boil and flash steaming the broccoli and garlic.
—As soon as the broccoli turns bright green (literally after a minute or two in the steam), take off the lid and let some of the water boil off.
—Turn off the heat and add a tablespoon or two of olive oil along with salt and pepper to taste. If you like heat, throw in some crushed chillis.
Behold a delicious side dish, with those phytochemicals perfectly intact.
How do you cook your broccoli?
Image via Well + Good
That’s how I try to cook my broccoli with olive oil. I try to take it out when it turns bright green. Tastes a lot better!
I have started quick steaming all of my veggies until they brighten up in color, and adding just a pinch of sea salt — I don’t even find that I need the oil. Yum!
Lightly steamed.
I like to “sautee” them lightly. I start with a pan with a bit of olive oil and sprinkle this salt-free pre-made pepper/garlic shake mix. (I’d like to try fresh garlic someday.) Throw in the florets and continuously mix on medium heat for a few minutes until they turn bright green. Then throw a little water in the pan and cover with a lid for 1 minute. Voila! Slightly cooked but crunchy broccoli.
Fun fact, I’m actually a VERY picky eater. I was known as the vegetarian who hated vegetables haha. I thought I hated vegetables, but it turns out I just hate cooked vegetables. Something about the soft, mushy texture just grosses me out. I can only eat vegetables raw or slightly sauteed. Whenever people give me a hard time for my picky habits I make sure to tell them it’s actually more nutritious this way! So take that!
I usually steam my broccoli but, leave it steaming quite a bit longer…I tried this the other night and my (veggie-hating) husband loved it!! Thanks and keep ‘em coming
Just read this method in a pasta-salad recipe in July 2012 edition of Eating Well (p. 27-28). “Place broccoli in a colander and set it in the sink….then pour the tortellini and the rest of the [pasta] cooking liquid over the broccoli in the colander. (Pouring the hot pasta and cooking liquid over the broccoli ‘flash-cooks’ it, leaving it bright green and tender-crisp.)” Sounds pretty slick to me, as I’m “challenged” by cooked broccoli…