The hack
Broccoli and its cabbage-family relatives contain glucoraphanin. The enzyme myrosinase turns it into sulforaphane — but cooking destroys myrosinase, so cooked broccoli makes much less.
Mustard seeds contain plenty of myrosinase that survives as a dry powder.
Do this
Sprinkle a little mustard powder over cooked broccoli, cauliflower, cabbage or kale before eating. Studies show this restores sulforaphane formation.
Other options
- Chop broccoli and wait 40 minutes before cooking.
- Steam lightly rather than boiling.
- Eat some cruciferous vegetables raw, like coleslaw or broccoli sprouts.
See Broccoli.