QUICK AND DELICIOUS SAUTEED BROCCOLI

I saw this broccoli posted on Facebook and it looked so appetizing I had to immediately make some. My teenage daughter who usually avoids vegetables helped me polish off bowl #1 and then we quickly ate a second batch. My daughter liked the saltiness but next time I will use reduced sodium soy sauce.

To get the maximal health benefit of the phytonutrient sulforaphane, I would have needed to cut up the broccoli florets and wait 30-40 minutes for the sulforaphane to form before stir-frying the broccoli. The reason is because cooking inactivates the enzyme (myrosinase) needed to form the sulforaphane. Since I did not want to wait, I simply ate some raw broccoli along with the cooked broccoli so that there was active myrosinase available while chewing. Another trick Dr. Michael Greger suggests is sprinkling cooked cruciferous vegetables with a bit of ground mustard powder since it too contains active myrosinase.

You can watch this brief video featuring Dr. Greger for more information.

According to an article in the Journal of Agriculture and Food Chemistry January 2018, broccoli that was stir-fried immediately after chopping had 2.8 times less sulforaphane compared to broccoli which was chopped then allowed to sit for 90 minutes before stir-frying. Here is a brief article about sulforaphane and the study results.

What I did: In a nonstick pan I dry sauteed over medium to medium high heat some sesame seeds and broccoli until they started to brown slightly. Next, I sprinkled on some red curry powder, tossed, then sprinkled on some soy sauce and tossed briefly again. It quickly started to stick to the pan so I added a couple of splashes of water to release and tossed again. That's it!