The best method will vary depending on your health goals and whether you prefer to preserve nutrients or enhance flavor:
Steaming: Studies show that steaming keeps broccoli as high as possible in vitamin C and antioxidants.<sup>3</sup> « Steamed broccoli is very easy to prepare: just use a saucepan with a lid and a steamer basket, » Kristen Smith, a registered dietitian and nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told Health magazine. « It can easily be topped with onion or garlic powder, lemon zest, chilli flakes or simply salt and pepper. »
– Microwave cooking: Studies show that cooking broccoli in the microwave can increase its sulforaphane content. Compared to steaming, fast microwave cooking limits nutrient loss due to minimal contact with water and a shorter cooking time.
– Sauté lightly in olive oil: Sautéing broccoli in a drizzle of olive oil is ideal for enhancing its flavor and promoting the absorption of certain compounds, such as glucosinolates and isothiocyanates. Fast cooking over medium heat also preserves its texture and flavor while avoiding prolonged cooking.
While steaming and microwaving optimize nutrient retention, roasting or sautéing broccoli can encourage more consumption because these methods produce a better taste.
The Worst Cooking
Methods « Prolonged cooking of vegetables is not ideal for preserving their nutritional value, » Smith said.6 « For broccoli, maintaining its bright green color is a good indicator that nutrients have been better retained. »
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