Community
Print
Broccoli has long been hailed as one of the most powerful foods on the planet. Unfortunately, according to Plant Based Science London, most of us may be losing its biggest benefits in the kitchen without even realizing it. But thanks to a simple broccoli trick, we can unlock its full nutritional power.
The science-focused channel, known for turning complex nutrition research into short, clear explainer videos, dives into the many reasons broccoli deserves space on your plate, and the one step you should take before cooking it. Their mission centers around helping people understand how plant-based eating can reduce disease risk and support long-term health, without wading through endless studies.
And yes, this one’s for everyone who has tossed broccoli straight into a pan or oven. That tiny extra step before cooking? It matters more than you think.
Read more: 10 Vegan Broccoli Recipes
Why broccoli is a powerhouse
Broccoli does much more than anchor a healthy plate. The narrator lists a long line of protective health benefits tied to compounds inside the vegetable.
“Broccoli is truly amazing. It contains particular phytonutrients that boost our liver’s ability to destroy carcinogens, cancer-causing chemicals,” they say.
Those protections extend across multiple areas. Broccoli can “prevent DNA damage and metastatic cancer spread, help to prevent lymphoma, target breast cancer stem cells, reduce the risk of prostate cancer progression, and help our bodies defend against pathogens and pollutants.”
The secret weapon here is sulforaphane, a powerful compound linked to cancer defense and detoxification. “It’s believed that something called sulforaphane is what’s responsible for these incredible benefits,” the narrator explains.
Sulforaphane forms only after an enzyme in raw broccoli is activated. And that brings us to the crucial prep step.
The trick: chop and wait
The narrator breaks down how sulforaphane forms and what cooking does to it.
“Basically, there’s an enzyme that doesn’t activate the sulforaphane until raw broccoli is either chewed or chopped,” they say. “That enzyme, however, is destroyed by cooking unless you wait.”
The method is simple: chop your broccoli, then wait 40 minutes before cooking.
“So the trick is to first chop the broccoli or cruciferous vegetable and then wait roughly 40 minutes. It’s at this point, you can cook it.”
This allows the sulforaphane-forming process to occur before heat enters the picture.
Frozen broccoli needs a different approach
Frozen broccoli can sometimes outshine fresh when it comes to vitamins. “We saw in another previous video that frozen broccoli can actually contain more vitamin C, lutein, and up to four times the amount of beta-carotene than fresh broccoli,” the narrator notes.
However, there’s a twist: blanching before freezing deactivates that key enzyme. “Frozen broccoli doesn’t have the ability to form sulforaphane even if you wait,” they explain.
The fix? A kitchen-cupboard staple.
“If you sprinkle some mustard powder over cooked frozen broccoli, you can activate the sulforaphane,” they say. “This is because the enzyme you need for the sulforaphane is also contained in mustard powder.”
And unlike chopping fresh broccoli, you don’t need to wait. “With this mustard powder hack, you don’t even have to wait for 40 minutes. You can sprinkle it straight [on] cooked broccoli.”
The video credits Dr. Michael Greger, who popularized this broccoli method. The narrator notes his work “jam-packed full of peer-reviewed scientific evidence” and adds that he “shows us which foods to eat and which lifestyle changes to make so we can live longer.”
For anyone looking to get more out of everyday vegetables, particularly broccoli, this science-based hack is a small shift with big benefits.
Find more plant-based health and nutrition content, check out the Plant Based Science London YouTube channel.
Read more: UK Facing Broccoli Shortage Due To Changing Climate
