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Broccoli is known for its high content of sulforaphane, a compound that has been extensively studied for its cancer-fighting properties. Sulforaphane is a potent antioxidant that helps detoxify harmful compounds in the body, supports liver function, and may reduce the risk of certain cancers. However, the availability of sulforaphane in broccoli depends on an enzyme called myrosinase, which converts glucoraphanin into sulforaphane.
It may sound complicated, but to put it simply, when broccoli is cooked, especially at high temperatures, this enzyme can become inactive, reducing the amount of sulforaphane your body can absorb.
Mustard seeds and mustard powder are rich in myrosinase, the same enzyme found in broccoli. By adding mustard to cooked broccoli, you can reactivate the production of sulforaphane even after the broccoli has been cooked. This means that even if the myrosinase in broccoli is partially destroyed by cooking, the mustard can provide an external source of this enzyme, ensuring that the glucoraphanin in the broccoli is still converted into sulforaphane. This simple addition of mustard to your broccoli dishes can significantly enhance the vegetable’s health benefits.
The combination of broccoli and mustard not only enhances sulforaphane production but also amplifies the anti-inflammatory and detoxifying properties of your meal. Sulforaphane itself has anti-inflammatory effects, which can help reduce chronic inflammation in the body—a risk factor for many diseases, including heart disease and cancer. Mustard seeds contain other beneficial compounds, such as selenium and magnesium, which also support the body’s detoxification processes and help lower inflammation. Together, broccoli and mustard create a powerful duo that can support overall health and well-being.
Whether you’re using mustard powder, seeds, or prepared mustard, it can elevate the taste profile of your broccoli dishes. The slight bitterness of mustard pairs well with the natural sweetness of roasted or steamed broccoli, making it more palatable, especially for those who might find plain broccoli too bland.
Incorporating mustard into your broccoli dishes is easy and versatile. You can simply sprinkle mustard powder over steamed or roasted broccoli, mix mustard seeds into a stir-fry, or whisk prepared mustard into a sauce or dressing. Mustard can be added at different stages of cooking, depending on the dish you’re preparing. For example, adding mustard powder after cooking preserves its enzyme activity, while cooking mustard seeds along with broccoli can infuse the dish with a deeper, more integrated flavour.
When cooking broccoli with mustard, consider using cooking methods that preserve the vegetable’s nutritional content. Steaming broccoli is one of the best ways to retain its vitamins and minerals, and it also helps preserve the glucoraphanin that mustard can convert into sulforaphane. Roasting is another excellent method, as it enhances the flavour of broccoli without the need for excessive oils or fats.
