Get the most out of your cruciferous vegetables like cauliflower, broccoli with this 40-minute cooking rule

Nowadays, many cooking hacks dominate our social media feeds. While some of them don’t work, others can come in handy. One such hack that has been warranting our attention is how cruciferous vegetables like cauliflower and cabbage should be cut and allowed to sit for 40 minutes before cooking. “When left chopped 40-45 minutes on the counter before cooking, it undergoes a chemical reaction to release sulforaphane which is an active ingredient known to fight cancer cells,” the post on Instagram claimed.

So, we decided to verify the claim from experts.

Sushma PS, chief dietician, Jindal Naturecure Institute said that such vegetables contain glucoraphanin, a compound which when exposed to the air through chopping, undergoes a chemical reaction facilitated by the enzyme myrosinase. “This reaction transforms glucoraphanin into sulforaphane, a powerful antioxidant celebrated for its anti-cancer properties.”

In simple words, a chemical in these vegetables called glucoraphanin mixes with an enzyme in humans called myrosinase, which produces sulforaphane — a kind of a phytochemical. “Phytochemicals have properties of antioxidants and offer protection from various diseases by decreasing cell oxidation,” described dietitian Simrat Bhui.

Why should we let the chopped vegetables sit for 40-45 minutes?

Experts urge that allowing the chopped vegetables to sit for 40-45 minutes before cooking is crucial. According to Sushma, “This waiting period activates myrosinase and ensures the conversion of glucoraphanin into sulforaphane, unlocking the full potential of these vegetables.”

Do let your cruciferous vegetables sit for at least 40 minutes (Source: Freepik)

Sulphorophane is found mostly in cruciferous foods like cauliflower, broccoli, cabbage, Brussels, sprouts, kale, etc. where broccoli is known to be the best source so far, added Bhui.

Incorporating this simple yet strategic step into meal preparation can harness the powerful health benefits of cruciferous vegetables. This small investment of time can contribute to a healthier, more nourishing diet. “Do also keep in mind that steaming is the best method of cooking to preserve all the nutrients,” said Sushma.

 

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So, next time you’re cooking with cauliflower, consider this 40-minute waiting period as a culinary secret that transforms your meal into a delicious and health-boosting experience.

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