How to Cook Broccoli

When cooking broccoli, remember that the way of cooking can dramatically impact the amount of nutrients the vegetable delivers. The best way to cook broccoli is by quick steaming or healthy sautéing method to preserve its nutrients. Boiling broccoli causes a loss of 56% of the folic acid in broccoli. Also most of the nutrients are water soluble and during heating they leach into the cooking water. If you want to retain nutrients you should cook broccoli in minimum amount of water as during steaming.

If you want to microwave broccoli it will result in losing in average 97% of antioxidants and decreasing levels of all the health promoting properties. In comparison steamed broccoli has lost only 11% of the same antioxidants.

If you want to stir fry broccoli you should do it by light steaming using healthy sauté method: add a few table spoons of broth on the frying pan instead of oil, lightly steam the broccoli and then add some oil straight afterwards. Only lightly stir fry broccoli in extra virgin olive oil or sunflower oil to retain the similar nutrient levels as raw broccoli.

Steaming broccoli causes the least loss of nutrients when compared to all other methods of preparation.

How to Steam Broccoli

Steamed Broccoli Recipe:

Steaming broccoli:

There are a number of ways to steam, depending on what you have at hand. Ideally the broccoli needs to sit in a basket/tray which sits over the water, not in it, and where a lid can fit properly over the top.

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