Flashback Friday: Second Strategy to Cooking Broccoli

Adding myrosinase enzymes in the form of even a pinch of mustard powder to cooked cruciferous (cabbage-family) vegetables like kale, collards or Brussels sprouts can offer anti-cancer sulforaphane levels comparable to raw, removing the necessity to pre-chop for maximum health benefits.
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/
Is that cool or what?! I love kitchen chemistry. Totally revolutionized my daily greens prep. For those new to the whole enzyme concept I’m sure this is a bit confusing. Make sure to watch the original “chemical flare” video The Best Detox (nutritionfacts.org/video/the-...) and then the hack and hold strategy in Sometimes the Enzyme Myth Is the Truth (nutritionfacts.org/video/some....
This helps explain the results I presented in Raw Broccoli and Bladder Cancer Survival (nutritionfacts.org/video/raw-....
OK, but what’s so great about this sulforaphane stuff? For a taste, see:
• Broccoli Versus Breast Cancer Stem Cells (nutritionfacts.org/video/broc...)
• Sulforaphane: From Broccoli to Breast (nutritionfacts.org/video/sulf...)
• Broccoli: Sprouts vs. Supplements (nutritionfacts.org/video/broc...)
• Breast Cancer Survival Vegetable (nutritionfacts.org/video/brea...)
In 2017 I did a whole series on autism (nutritionfacts.org/topics/aut.... One of the videos focuses on a mechanism of sulforaphane to mimic the benefits of a fever in autistic children. Check it out: Fever Benefits for Autism in a Food (nutritionfacts.org/video/Fever....
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/flash... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/flash.... You’ll also find a transcript and acknowledgments for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
If you’d rather watch these videos on KZbin, subscribe to my KZbin Channel here: kzbin.info_...
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC."
Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: nutritionfacts.zendesk.com/hc...
To view the subtitles in transcript format, click on the ellipsis button below the video, choose "Open transcript", and select the language you'd like to view them in.
Image Credit: congerdesign via Pixabay, Tony “Drunken F00l” Paloma, Rainer Zenz, Jfoldmei, and Fir0002 via Wikimedia Commons, Lebensmittelfotos via Pixabay, and Muffet and Genesis seeds - production via Flickr.
NutritionFacts.org
• Subscribe: nutritionfacts.org/subscribe
• Donate: nutritionfacts.org/donate
• Podcast : nutritionfacts.org/audio
• Facebook: NutritionFacts.org
• Twitter: nutrition_facts
• Instagram: nutrition_facts_org
• Books (including the NEW How Not to Diet Cookbook): nutritionfacts.org/books
• Shop: drgreger.org

[@Hans-tr6dx]

I just LOVE that beginning story :D

[@iPervy]

If we started actually prescribing iloccorB, I'd imagine more people actually taking it haha.

[@mariadoloresgarcia7779]

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.

[@martyschumacher6979]

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.😊

[@Yoggoth]

" You are a jew... Read more" It is interesting how KZbin shortens comments.

[@eelkeaptroot1393]

Mmm, enzymes!

[@jwvc_mvsic]

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 (:

[@moggridge1]

Some of the best advice from Dr. Greyer. I've been doing this since he first mentioned it 👍

[@mirokirschner5288]

Mustard seed on my shopping list today! Thank you Michael!

[@dancagle2533]

I understand this much better now. You do a better job of explaining this concept the 2nd, 3rd and 4th times around :-)

[@VeganLinked]

Brussel sprouts are great raw sliced thin in a salad :)

[@jt4369]

Because of Gregor’s videos I’m actually grinding up some mustard seed and I literally drink a little bit of the mustard seed powder down with a gulp of water first before eating my cruciferous vegetables. I like mustard but pure mustard seed powder is overpowering. Thank God arugula and Napa cabbage are part of the cruciferous vegetable family. I regularly cook those.

[@TheObsessedGardener]

This was particularly useful to know!!

[@Crazydoglady.]

Why is eating Food soo complicated? 😖

[@VeganLinked]

Because we are domesticated. It'd be a lot easier if we were just in the wild chewing on things.

[@alirubaii4839]

Go back 6000 years and as long as you were eating enough you were probably eating right. Simple. Only complicated to eat like that these days.

[@Mikejames1080]

It isn't.

[@axcccc1177]

Its not complicated, just add Dr.Gregor to the end of every question you search on KZbin or Google

[@briananderson1246]

Not complicated but wonderious 🤗

[@russl4294]

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

[@JenniferJones-bt4bf]

VERY interesting and helpful info! Thanks Dr. G!!

[@Edithnectarivoro]

Genial¡¡. A veces me olvidó de cortar mi brócoli. Gracias doctor Michael

[@kasimirb5155]

Really helpful, thanks.

[@Blackhuf]

Thanks so much, this is amazing!

[@felicia6242]

LOVE IT! Thank you sooo much for sharing !

[@teliph3U]

Does it also work with normal mustard (as in liquid form)? Or is that cooked too?

[@YD-uq5fi]

It is amazing how Indian cooking has figured all this out centuries ago. The basic ingredients in any cauliflower or cabbage saute eaten as a regular weekday food always includes turmeric, black pepper, mustard seeds, ginger, cilantro, etc. Tastes great too.

[@katyaabakumova]

Such useful info! Thank you!

[@hotricky1976]

I eat it a few times a week for the past 20 years. I love broccoli!

[@mariaangelova8275]

Love this!!!!!

[@jakobw135]

Your videos are unmatched and just superb! Great job. Keep it up. :-)

[@jeffreywp]

Love it!

[@veganvendetta0187]

Brilliant!!

[@nor4drenalin]

Thank you so much!

[@alisolkanu4763]

mind blowing information

[@DrAdnan]

Time to start adding mustard powder to my broccoli 💪

[@buildingsailboats4549]

I did not know this, very useful

[@thaisemadeiro6380]

Muito bom!!

[@lisawilliams7836]

Thank you very much 😊

[@aquie4d999]

WOWW! Amazing!! ❤️☀️😊🙏✨

[@volition51]

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!!

[@Shane-The-Pain]

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.

[@Babesinthewood97]

It's so disappointing to realise I've been doing it wrong all this time though. Frozen broccoli year after year

[@pktdbgnzwl]

@@Babesinthewood97 hey it's okay. Frozen is better than none & sometimes it's all ya got cuz ran out of fresh.

[@mehdibc5852]

Hey Doctor thank you for this valuable information. I couldn't find mustard powder but I can get some 'Moutarde à l'ancienne' which contains the seeds, will that do it? Thank you!

[@rawlr9066]

Amazing

[@veganistamama1627]

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.

[@brsaravia]

THANK YOUUUU !!!!

[@infiniteoptimal7992]

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

[@lilycarolyn4Christ]

All southern Indian dishes have mustard seeds that is the first thing added after oil and then a prebiotic onions 😀 no worries our ancestors suppressed the science simply in an Ayurvedic way👍

[@qatriamlucy]

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.

[@ToddSloanIAAN]

Now THIS is cutting edge science.

[@Ryansarcade9]

Mustard seed, here i come! Half a teaspoon it it!

[@Ryansarcade9]

*is

[@cathylynnpietranton]

Love broccoli

[@Flatfeed611]

Would eating some dijon mustard (with whole seeds) have the same effect as eating some mustard powder?

[@stephenscherer21337]

Exactly - I LOVE Grey Poupon, I wonder if it works as well?

[@SeaDawgOST]

That was my thought also.

[@interculturalcommunication3889]

I came to this video to ask the exact same question. Why not just slap on a bunch of whole grain mustard or Dijon mustard and add some delicious flavor? I did a search and it seems as though neither is cooked. I got to assume they both retain the enzyme as well. But it would be great if the good doctor or his team would weigh in here

[@ambas3193]

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

[@corinneone]

🙏 thank you

[@ameliat8981]

So if I buy precut broccoli in bags?

[@thevegankitchenmagician6557]

THANK YOU!!!!!!!!!!

[@conscience-commenter]

Dr Greger , you need to do a study on food and spice synergy with more vegetables. Brussel sprouts , beets , kale etc.

[@kasiek696]

Man... nature and healthy eating can be so complicated 😭

[@thefrugivoreanimal]

complicated because we tend to complicate, just eat the food as nature intended to in their raw natural estate if you can't eat it don't eat it...

[@SSchithFoo]

@@thefrugivoreanimal So called "natural" food is full of anti nutrients. Only reason we get large fruits and vegetables with much less anti nutrients nowadays is 1000's of years of selective breeding.

[@tombaron5607]

For hack and hold how fine do you gotta chop it ?

[@sugarbabylove1000]

Will try to stick with fresh as I'm not a fan of the flavour of mustard etc. I'm getting into the habit of chopping up about 45 mins or more before cooking. Should I do the same with my green smoothie I wonder?

[@Kracken11111]

That is seriously cool

[@chandra9491]

Sir, please add conclusion at the end of video. please.

[@davinehill3448]

Conclusion: adding mustard seed powder to frozen cruciferous vegetables increases enzyme production 😎👍🏽

[@laurieparis2203]

Chandra Conclusion: if you want the full benefits of eating broccoli, either chop the broccoli 40 minutes before cooking, or add a pinch of ground raw mustard seed after cooking . You can also eat a piece of raw broccoli before cooking the bulk of it, which will act like the mustard seed.

[@trindinwright6374]

what wasn’t covered?

[@Naddinable]

@@laurieparis2203 thank you very much!

[@SuperPussyFinger]

Why do you need a conclusion? Just watch the frickin’ video.

[@nejc45]

Can you chop & hold & freeze it ? would sulphorphane be frozen and effective as well ?

[@Akasha303]

He is THE man

[@ryantfinchum]

How chopped? Minced? Blended? Large florets ok?

[@deb1609]

Ryan, Yes, chopped, minced, riced, blended. I pause at large florets for the same reason you pause.

[@laurieparis2203]

Ryan Finchum the finer you chop, the more cells are ruptured in the broccoli , mixing enzymes to do their magic... so the greater the benefit.

[@laurieparis2203]

@Philip J Fry hi Phil. We can agree on your point that the bitter taste of sulphoraphane is a strategy the plant uses to deter it being eaten. But what plant based eaters also know, is that the very thing the plant is using to deter its consumption, happens to work as a powerful antioxidant in our own bodies. I suppose the lesson, Philip, is not to always trust your first reaction. Sometimes it pays to look a bit deeper. Hope you will consider this, and look at the research on sulphoraphane.

[@laurieparis2203]

@Philip J Fry Phil, just bc drug companies haven’t figured out a way to repackage sulphorafane as a profitable drug, does not make it ineffective. As you know, cancers are created on a daily basis in our bodies, but our immune system destroys them while they are only one or two cells. By the time a cancer is diagnosed, it’s been growing for 5, 10, sometimes 20 years. Antioxidants and compounds like sulforofane work either by absorbing free radicals so that the damage never happens to a vulnerable cell, or while the cancer is only a few cells, invisible to the eye. So the compounds found in Plants are more like preventive maintenance of healthy tissue, than a cure for established cancers. They are meant to be taken into the body in small doses, along with the cofactors found in whole plant foods. Not as a megadose pill. And there’s some antioxidants that can only be obtained from plants, that are essential to our health. Two I can think of, that are not found in meat, are lutein and zeaxanthin, essential for the health of our retina. Frankly I’d rather chomp some orange and red bell peppers, than an animal’s eyeballs. But that’s just me. 😂

[@pktdbgnzwl]

drinking the iloccorB cooking liquid (warm or cooled) or using it for deglasing or sauce base is 😋. Curious if there is a difference between types of nutrients & phyto warriors in the stems vs the leaf/bud of brussels sprouts (& broccoli)🥦

[@hervva]

Does it have to be powrered mustard or could i use mustard condiment as well?

[@andym28]

Good to know.

[@bz1w301]

This helped

[@rainbowofboxes8021]

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

[@JustLoveKrishna]

Try boiling white yellow or red potatoes and carrots till soft then add garlic powder, mustard powder, bragg liquid aminos or sea salt to taste and a cup or 2 of nutrional yeast. Blend it up and add more or less of the water from the potatoes and carrots... A healthy vegan cheese sauce that's AWESOME FOR THE KIDDOS💚🙏

[@dengelkemier]

So if we buy prechopped kale, collards, etc. then we might get the sulforaphane? I wonder how long the myrosinase is good for?

[@lucykibe8159]

My name is Lucy Thank you for the info. I always hack and hold for let's say ten MIn utes but did not know the benefit. How long should I hold to get the full benefit. Thanks.

[@bozhidarpetrov]

So we must chop broccoli or blend or just chop it tiiiiny tiny pieces and then waiting an hour just in case and then cook. What if we add pinch of mustard while cooking or before

[@jcdiesel007]

so if i chop it, wait 40 minutes and then keep them on fridge (or frozen); it will have the sulforaphane?

[@paulanthony5394]

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.

[@adamlee3333]

the more chopped up the better

[@mohammadkadir565]

Nice

[@mmp2281]

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

[@tamaraannecchini8590]

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

[@manubhatt3]

GOD! That tune is ssooo goodd..can anyone tell me anything about it?

[@j.c.lacroix5152]

Hey, do we have to use mustard powder, or could I just throw some condiment mustard on the broccoli?

[@iPervy]

Dang I eat alot of frozen broccoli out of convenience, welp now change things up.

[@deb1609]

iPervy, you could add a little fresh to the frozen and it would work.

[@iPervy]

@@deb1609 i could of course, but honestly price is a factor to haha. Bulk frozen is far cheaper than fresh. Ill probably give it a shot though and also use mustard seed as well.

[@themax2go]

iPervy IKR, me too! Though let’s clarify: ground mustard seed AFTER broccoli has been steamed.

[@deb1609]

iPervy, I use frozen for the cost factor, too., especially organic. There are often sales for frozen organic and never for fresh, but I remember the other broccoli cooking method and adding raw greens to frozen worked. I do that and it makes a bigger batch and then I have more leftovers. I don't do "side dishes" anymore because I don't like vegetables enough to actually eat them that way. I do stews and casseroles and wraps and the vegetables all go into the main dish. I don't mind the flavor of broccoli at all, but I don't like the texture of eating the florets, except raw ones dipped in ranch dressing, which I don't eat anymore. When I find myself not eating broccoli, the riced is how I overcome it.

[@deb1609]

iPervy, I have that dance between no time, not enough money, oops, I didn't eat my broccoli, because of not enough time, oops, I ended up throwing the fresh produce away because it has been such a busy week, yikes, my Whole Foods bill was higher than I thought, found a sale on frozen broccoli, but now I have lost the benefit, oops, I forgot to add the fresh, I forgot to add the mustard, and I don't like mustard that much, so I added too much or too little. Mental stress created by such silly simple seeming things.

[@MrBobWareham]

So do you add the mustard seed when boiling the broccoli or when on your plate

[@contact2001]

When on your plate, don't cook the mustard powder.

[@justinhopkins7243]

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

[@genehendrix1847]

Or you could just eat broccoli sprouts, no chopping, cooking and powders needed.

[@josephd.4615]

Great idea

[@laurieparis2203]

Gene Hendrix plus they are easy to grow at home,minimal equipment needed

[@RexBuyeo]

Frozen Broccoli: This isn't even my final form.

[@sammakkasarakka3696]

How about buying precut florets in the store? Do they still have Myrosinase?

[@Falafelzebub]

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

[@Emunozcjnick]

do you add mustard powder to your cheese sauce? if so , i want the recipe. please. thanks

[@Falafelzebub]

@@Emunozcjnick You will need to make rejuvelac for the best cultured flavor. You sprout 1/4 cup whole wheat or rye seeds just til the tails show. then add them to a quart of water and let it ferment at room temperature for a few days. Then if you want, you can soak the cashews in the rejuvelac. 2 cups unroasted cashews 1 cup nondairy yogurt 1/2 cup rejuvelac 1/3 cup nutritional yeast 1/3 cup toasted pine nuts 2 tbsp mellow white miso paste 1 tsp salt 1 tsp sweetener of choice 1/4 to 1/2 tsp mustard powder Blend this in a high speed blender til it gets creamy. If you don't want the rejuvelac, use water, and add a teaspoon or so of lemon juice or apple cider vinegar. Experiment with the mustard powder to see how much you like. Sauerkraut juice can also be used if you don't want to make rejuvelac, or, if you make your own vegan yogurt at home, you can thicken the yogurt by straining it and use the whey. I find whey and rejuvelac give a much more authentic cheese taste than lemon juice or vinegar. If you don't want a nut cheese, a puree of boiled potatoes and carrots can be used, and flavored with the rejuvelac, miso paste, nutritional yeast, mustard, sweetener, and salt.

[@moviedude22]

so roasted brussells sprouts and broc with mustard seed powder is good?

[@laurieparis2203]

moviedude22 Yes, just add the raw mustard seed AFTER you cook the Brussels and Broc.

[@falldown7xstandup8x83]

Supplementing with etalocohC for quite a while now ...

[@annieesther8405]

I am a bit unsure as to when we are supposed to add the mustard powder : do we have to wait until the broccoli is no longer in the pot or pan and add it when it is in the plate?

[@contact2001]

Yes, that's what he said

[@androth1502]

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.

[@gallectee6032]

Haha I do it the other way around. I like the stem raw but the flower steamed.

[@JackR772]

IloccorB, love it

[@davidhardwick303]

What happens to the myrosinase / sulforaphane when cruciferous vegetables are fermented ?

[@jaystubbs1355]

Does anyone know what's meant by "chopping"? Are we talking cutting off of the stem? Dicing? Thanks!

[@foxtones6961]

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

[@CessnaPilot99]

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.....?

[@rajashahja8975]

why not use mustard seeds

[@rajashahja8975]

did he say use raw mustard ?

[@deb1609]

There are some brands which are not irradiated. I buy organic, not irradiated spices. I know there is a slight risk, but I can check for recalls and outbreaks before using the bottles and generally there aren't. On rare occasion there are, but it is very rare.

[@rajashahja8975]

thanks, check replies here about it, kzbin.info/www/bejne/kGizaXqkbq2mn9U&lc=UgxrzCClcaWvZazFHaN4AaABAg

[@marcsa12]

@@rajashahja8975- add raw mustard greens;another way to ensure the sulforaphane production-

[@happyleafstudios1]

Ok, serious question. What about putting mustard on my raw kale? Mustard the condiment...?

[@kareldegreef3945]

i've been blending my broccoli since 3 years now 30 to 40 min before i add it to my soup :-D 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) ;-)

[@jimmy-jamesolivier-mccutch2126]

wow didnt know that you could actually taste the difference ! thx

[@tomwave5129]

I eat a lot of broccoli and never knew I was doing it wrong thanks

[@natemathews3780]

Awesome, in-depth piece. If only people know about the miracle drug iloccorB

[@lopsii902]

can we do the same with red cabbage? Cause it also has sulforaphane

[@guilipps]

Is it the same with mustard seeds?

[@UNr34]

Will regular mustard sauce work? I can't find mustard powder at my store.

[@tonystephen6312]

lol - i wonder?

[@imgadgetmanjim]

Try Indian or Asian store if you have one near you.

[@10mey]

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 :-)

[@moviedude22]

Great question. Would be wonderful if the good dr. replied.

[@laurieparis2203]

Laurent Gaillard I’m pretty sure mustard, at least the commercially made stuff, is heated as part of its preparation for market. As Dr Greger pointed out, enzymes are deactivated by heat. So the myrincinase in prepared mustard I would think is inactivated. You can still get the benefits by chopping before cooking and waiting, or eating a bit raw before you cook it.

[@10mey]

@@CantEscapeFlorida The dijon mustard I buy contains only mustard seeds, salt, vinegar and water. Nothing else. could black radish do the trick?

[@Babesinthewood97]

Wait, so if you add a bit of fresh chopped broccoli to your frozen broccoli before cooking, they will form sulphurophane? And what about mustard? For example Dijon? 😍