Flashback Friday: Second Strategy to Cooking Broccoli

, , 100 Comments


“Second Strategy to Cooking Broccoli” When I used to teach medical students at Tufts, I gave a lecture about this amazing
new therapeutic called iloccorB. I’d talk about all the new science, all the
things it could do, excellent safety profile, and just as they were all scrambling
to buy stock in the company and prescribe it to all their patients, I did the big reveal, apologizing for
my dyslexia: I had got it backwards. All this time I had been talking about broccoli. Sulforaphane is thought to be
the active ingredient in broccoli, which may protect our brain, protect our
eyesight, protect us from free radicals, induce our detoxification enzymes, help
prevent cancer, as well as help treat it. For example, I’ve talked about how sulforaphane
can target breast cancer stem cells. But then I talked about how the formation of
this compound is like a chemical flare reaction, requiring the mixing of a precursor compound with
an enzyme in broccoli, which is destroyed by cooking. This may explain why we get dramatic suppression of cancer cell growth from raw broccoli, cauliflower, Brussels sprouts, but hardly anything from boiled,
microwaved, or steamed — except for microwaved broccoli that actually
retained some cancer fighting abilities. But who wants to eat raw Brussels sprouts? I shared a strategy, though, for to how
to get the benefits of raw in cooked form. In raw broccoli, when the sulforaphane
precursor, called glucoraphanin, mixes with the enzyme, called myrosinase,
because you chopped or chewed it, given enough time — sitting in your upper stomach, for
example, waiting to get digested — sulforaphane is born. Now the precursor is resistant to heat, and so
is the final product, but the enzyme is destroyed. And with no enzyme, there’s
no sulforaphane production. And that’s why I described
the hack and hold technique. If you chop the broccoli, Brussels sprouts,
or kale, collards, cauliflower first, and then wait 40 minutes, then
you can cook them all you want. The sulforaphane is already made, the enzyme has already done its job, so you don’t need it anymore. When most people make broccoli soup,
for example, they’re doing it wrong. Most people cook the broccoli
first, then blend it, but now we know it should be
done the exact opposite way. Blend it first, wait, and then cook it. What if we’re using frozen broccoli, though? Here’s the amount of sulforaphane
found in someone’s body after they eat broccoli soup
made from fresh broccoli. Hits their bloodstream within minutes. Here’s after frozen. Commercially produced frozen broccoli
lacks the ability to form sulforaphane because the vegetables
are blanched, flash-cooked before they’re frozen for the very
purpose of deactivating enzymes. This prolongs shelf life
in the frozen foods section, but the enzyme is dead by the time
you take it out of your freezer, so it doesn’t matter how much you chop it or how long
you wait. No sulforaphane is going to be made. This may be why fresh kale suppresses cancer
cell growth up to 10 times more than frozen. The frozen is still packed with the
precursor — remember that’s heat resistant — and they can make lots of sulforaphane out of the
frozen broccoli by adding some exogenous enzyme. But where are you going to get
some myrosinase enzyme from? Now they bought theirs at a chemical company, but we can just walk into any grocery store. This is another cruciferous
vegetable, mustard greens. All cruciferous vegetables
have this enzyme. Mustard greens grow out
of little mustard seeds, which you can buy ground up in
the spice aisle as mustard powder. So if you sprinkled some mustard powder
on your cooked frozen broccoli, would it start churning out sulforaphane? We didn’t know, until now. Boiling broccoli prevents the
formation of any significant levels of sulforaphane due to the
inactivation of the enzyme. However, addition of powdered mustard
seeds to the heat processed broccoli significantly increased
the formation of sulforaphane. Here’s the amount of sulforaphane
in boiled broccoli; this is how much you get if you
add a teaspoon of mustard powder. That’s a lot though.
How about just a half teaspoon? Worked about just as well, suggesting
maybe we could use even use less. Domestic cooking leads to enzyme inactivation of
myrosinase and hence stops sulforaphane formation, but addition of powdered mustard seeds
to cooked cabbage-family vegetables provides a natural source of the enzyme and then
it’s like you’re practically just eating it raw. So, if you forget to chop your greens in
the morning for the day, or are using frozen, just sprinkle some mustard powder on top
at the dinner table and you’re all set. Or some daikon radish, or horseradish, or wasabi:
all cruciferous vegetables packed with the enzyme. Here they just used like a quarter teaspoon for
7 cups of broccoli, so just a tiny pinch can do it. Or you can add a small amount of fresh
greens to your cooked greens, right, because the fresh greens have that enzyme that can
go to work on the precursor in the cooked greens. One of the first things I used to do in
the morning is chop my greens for the day, and so when lunch and supper rolls around they’re
good to go, as per the hack and hold strategy, but now with the mustard powder plan,
I don’t have to pre-chop.

 

100 Responses

  1. Wichal Rangai

    February 22, 2019 1:53 pm

    Bashar recommended this cancer cure: 
    a mixture of 3 equal parts of asparagus, avocado and walnuts —
    all organic and raw etc.

    Reply
  2. buckeyeshine

    February 22, 2019 2:02 pm

    I like raw broccoli and raw brussel sprouts and understand if i chop them first and eat them 45 minutes later with a pinch of mustard is healthier….but now im confused , is he saying to chop, wait 45 min, then cook them is even healthier ?

    Reply
  3. Bonnie Bertrand

    February 22, 2019 2:16 pm

    Would prepared mustard not work because it's probably heated during processing? Just cooked a lot of cabbage and no mustard powder in the house 😊. Guess I could add some chopped raw red cabbage to the cooked til I get to the store. SUPER video, thank you!!

    Reply
  4. Androth

    February 22, 2019 2:38 pm

    i prefer raw broccoli. i only microwave the lower part of the stem to soften it up. i make raw broccoli chips with the rest of the stem and the flower i eat as is.

    Reply
  5. GrummanPilot99

    February 22, 2019 2:39 pm

    Noticed at 4:46 it says raw or slightly cooked mustard seeds. This makes me wonder if the mustard powder in the grocery store is possibly fully cooked or roasted therefore will not work…..?

    Reply
  6. Raja Shahja

    February 22, 2019 2:54 pm

    in india we use mustard seeds in cooking, its a part of Tadkaa cooking style, now i wonder if that gets the job done.

    Reply
  7. GroundhogDay

    February 22, 2019 3:00 pm

    how about sprouted broccoli? rhonda patrick says sprouted broccoli have more sulforaphane, 2 teaspoons a day (i've seen this in joe rogan podcast)

    Reply
  8. Laurent Gaillard

    February 22, 2019 3:01 pm

    Does Dijon mustard do the trick? I leave in France, and though we don't have mustard powder, we do have plenty of Dijon mustard power 🙂

    Reply
  9. Geir kristiansen

    February 22, 2019 3:27 pm

    I have one question about blood viscosity and blood pressure. How does one ketogenic diet affect the blood's viscosity relative to a plant-based low-fat diet? If the blood becomes thicker by one ketose diet, should the load on the heart be higher than one low fat plant based diet? If my grammar is bad it is because I am Norwegian 🙂

    Reply
  10. Fox Tones

    February 22, 2019 4:55 pm

    Thank you for this important information! Question : does fermented daikon still serve the same function as fresh?

    Reply
  11. ShaneDeeZee

    February 22, 2019 6:00 pm

    At lunch time, I often make my broccoli from a frozen format. I steam them in a bag in the micro. And thought that was a good source of nourishment.

    Thank you for the info, Dr. Greger. And for the nourishment upgrade.

    Reply
  12. AquaGuy

    February 22, 2019 8:47 pm

    Does it work if you just break the florets off by hand and leave them, or do they need to be sliced or cut up more?

    Thanks. Peace.

    Reply
  13. Falafelzebub's Den of Vegan Iniquity

    February 22, 2019 9:03 pm

    I love mustard powder. I always add some to vegan cheese sauce as I find it improves the complexity of the sauce.

    Reply
  14. Justin McMiller

    February 22, 2019 9:53 pm

    This video couldn't have been better at timing cause I have broccoli in the fridge and now I'm adding ground mustard seeds to my shopping list this week (:

    Reply
  15. María Dolores Garcia

    February 22, 2019 10:39 pm

    Muchas gracias por subtitular a otros idiomas las grabaciones. Yo no sé inglés y puedo disfrutar de ellas. Y gracias también por esta estrategia de poner mostaza al brócoli.

    Reply
  16. Infinite Optimal

    February 23, 2019 5:40 am

    So what about freezing fresh organic kale myself, without cooking, would it still be bioavailable, the anticancerous effects?

    Reply
  17. karel degreef

    February 23, 2019 8:47 am

    i've been blending my broccoli since 3 years now 30 to 40 min before i add it to my soup 😀
    you can taste the difference and if you don't like it you can mask that taste (sulforaphane) by adding belended (in a bullet blender) pumpkin seeds and add that to the soup wen it's just warm (don't boil) 😉

    Reply
  18. EdLena

    February 23, 2019 11:11 am

    Another idea. Buying fresh broccoli and freezing it. The cells should break open mixing the enzyme more efficiently than you can do with a knife or your teeth.

    Reply
  19. changingears

    February 23, 2019 12:02 pm

    question, so does the precursor also have to be in raw form? i was wondering if just adding regular mustard in a jar or squeeze bottle would have the same effect or has the precursor been cooked out of these products. i was just wondering because i think this would be the simplist and most convenient way if it actually worked.

    Reply
  20. The Artificial Society

    February 23, 2019 12:44 pm

    But the mustard seeds are processed also. They dont just grind the mustard seeds, they probably also heat them intensely enough to kill mold, fungus, bacteria. So I think everyone should be suspicious that this video or that study makes no sense. Does anyone know for a fact what processing goes on to make mustard or ground mustard powder?

    Reply
  21. Rainbow of Boxes

    February 23, 2019 2:49 pm

    My child won't eat her broccoli without cheeze (vegan of course) sauce on it…. how convenient that when i melt down the vegan cheeze, i add mustard to it!!! I had no idea! LMAO 🙂
    Thanks Dr. Greger

    Reply
  22. kingmike40

    February 23, 2019 5:21 pm

    Even if I eat fresh iloccorB I would still have to add the mustard powder. Wouldn't I? I have been eating frozen for years. Broccoli and rice is one of my favorite dishes.

    Reply
  23. Nitika Sharma

    February 23, 2019 7:05 pm

    Heyy am your new subscriber from India.
    will you please make a video on full day diet for hiatus hernia…
    Thank you

    Reply
  24. ELIAKIM Joseph Sophia

    February 23, 2019 10:23 pm

    Although apparently, you shouldn't eat broccoli or cauliflower if you have any oral or gum issues.

    Reply
  25. Raven daKnitta

    February 24, 2019 10:05 am

    How would you prevent cross contamination from flesh when living with meat eaters and storing and preparing food in the same space?

    Reply
  26. Toby B

    February 24, 2019 10:56 am

    Does is it apply to all Brassica family or just broccoli? How about cabbage and brussel sprouts, do I also need to add mustard powder to them?

    Reply
  27. Arthur Helbig

    February 24, 2019 11:11 am

    I was going threw some of your videos and i noticed you never did a video on sleeping specifically eating before you sleep I head your not suppose to eat at least 1 hour before you sleep but he recomended 3 hours before you sleep. I think its a lie what do you think. If your interested I'll send you a link specifically to what im talki g about i would love to know im going to do it any way it's when i get back from the gym so im always going to eat after but i tend to always wait about 45 minutes since i like to watch 1 tv show before I go to sleep.

    Reply
  28. Elsa Ribeiro

    February 24, 2019 11:33 am

    Dear Nutritionalfacts Comunity…i wonder if there is any study on Thrombotic Thrombocytopenic Purpura (TTP) and the effects of a Plant Based lifestyle on it ? would really appreciate any information on this! Great Channel! Thanks for all the information you share! Grateful !🌱🌱🌱

    Reply
  29. Tamara Annecchini

    February 26, 2019 4:14 pm

    Hello, eating purple cabbage raw in a salad, has the same benefits as eating broccoli+mustard powder?

    Reply
  30. Marty Schumacher

    March 2, 2019 1:16 am

    So grateful to you Dr. Gregor! You are fun to watch and generously provide mountains of lifesaving information. Love your book too! Bought right away when you talked about it. You are a jewel in the medical field! Thank you for being here for us! Enjoy so much having all this vital information.😊

    Reply
  31. Martín Mora Piñeiro

    March 6, 2019 2:48 pm

    What about "Colman's Dry Mustard Powder"?, I can't find info if their seeds are toasted or not .

    Reply
  32. Qatriam Lucy

    March 17, 2019 11:38 am

    will horse radish have the same effect as daikon radish?
    ni just discovered this site. it is fabulous for enhancing our diet.
    Many thanks to the author and all the researchers who work hard to improve our health.

    Reply
  33. Veganista Mama

    March 18, 2019 1:32 pm

    Do other brassica seeds offer this amazing feature that mustard seeds do? Are we missing out on some amazing kale seed condiment? I think I may need to let some of my greens go to seed this summer to experiment.

    Reply
  34. Russell Linthicum

    March 20, 2019 6:10 am

    Thanks for the info. I can learn something new every day listening to your webinars.Its so easy to be healthy with good info.

    Reply
  35. Justin Hopkins

    March 25, 2019 3:28 pm

    If I blend it with Japanese red mustard greens, would that be enough to get every thing activated, if so how much they can be strong

    Reply
  36. Yagya Dollie

    March 29, 2019 9:10 am

    So, will just adding mustard powder to my greens cooking in the pot make it more wholesome?

    Reply
  37. am bas

    April 13, 2019 5:18 pm

    Your so funny! The students in your classes are the luckiest. I eat raw broccoli ground up with spinach in my vegie / fruit smoothies

    Reply

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