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.
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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....) and then the hack and hold strategy in Sometimes the Enzyme Myth is the Truth (nutritionfacts.....
This helps explain the results I presented in Raw Broccoli and Bladder Cancer Survival (nutritionfacts.....
OK, but what’s so great about this sulforaphane stuff? For a taste, see:
• Broccoli Versus Breast Cancer Stem Cells (nutritionfacts....)
• Sulforaphane: From Broccoli to Breast (nutritionfacts....)
• Broccoli: Sprouts vs. Supplements (nutritionfacts....)
• Breast Cancer Survival Vegetable (nutritionfacts....)
Have a question for Dr. Greger about this video? Leave it in the comment section at nutritionfacts.... and he'll try to answer it!
Image Credit: Tony “Drunken F00l” Paloma, Rainer Zenz, Jfoldmei, and Fir0002 via Wikimedia Commons, Lebensmittelfotos via Pixabay, and Muffet and Genesis seeds - production via Flickr.
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[@DomSchu]

Wow, I've been using mustard powder for years to season my cooked veggies. I never realized how beneficial it was.

[@thevegancorner]

The next broccoli recipe I post will surely be with mustard powder, guaranteed! Thanks for this informative video

[@CharGC123]

A lot of vegan cheese sauces use mustard anyway so I just dry blended some cashews, nutritional yeast, and a pinch of mustard powder and put in in a old spice jar to shake onto my frozen broccoli. Yum!

[@richardedward123]

Oh great. I've been eating like 4 pounds of frozen broccoli per week for over a year. Looks like I need to add some mustard powder to my grocery list. Thanks, Doc!

[@ourmodernworldofficial]

Damn man... I've liked this video and during all this time I've forgotten that you had to buy mustard powder! I made even a bigger loss! I've eaten 4 pounds a day for some weeks... So much threwn away :( (frozen broccoli) Atleast I can get something good out of it now! lol

[@iwasborntobefly]

actually, i've made salad with brussel sprouts and it's really good and easy. you need to shred, slice or peel of the leaves. shallots, lemon juice, olive oil, salt, pepper, parsley, pistachios and brussel sprouts is quite a nice salad.

[@elite1980s]

Who would of thought preparing Broccoli for its heath benefits would be such a complicated business?

[@Yowzoe]

Yes. But worth the effort methinks.

[@Eman_Puedama]

It doesn't seem massively complicated, but I see what you mean I suppose. I think it would be beneficial if some of these channels provided some tasty recipes that embodied these principles - but I'm not saying they should spoon-feed me, as it were, when they've provided free information as it is. There do seem to be some recipes on KZbin that would help maximise Sulphurophane, even if unknowingly. I've seen 2 or 3 broccoli curry recipes that use mustard seed, for instance. I think pasta and broccoli bake with cheese sauce would work, because mustard goes with cheese sauce anyway. Broccoli soup prepared the way he recommends seems quite straightforward, really.

[@howardjohnson2138]

I'm air frying brussel sprouts and keeping them in the fridge. Then when I eat them, I add some mustard powder. Thank you so much!

[@ThePANDA1885]

You've made some awesome videos, but this is my favourite. I also love the one where you showed how to sprout brocolli seeds - I now eat them on a daily basis.

[@brianrichards7006]

This was major news for me, as I eat a lot of cooked broccoli. We will all be nutrition experts with Dr. Greger's guidance.

[@piggymalone1]

Nice to hear that horseradish will do instead of mustard powder.

[@willw4096]

But how do we know if the mustard powder still has active myrosinase (the enzyme) left since it’s so sensitive to heat and probably shelf time as well? How do we know if the mustard seed manufacturer didn’t sun-dry or use other heat process? Would appreciate if anyone knows the answer.

[@GrandpaMunstersMultitrackLab]

From everything I've read, it works. Have not seen one site saying it doesn't work. Some of them refer to it as ground 'brown' mustard, others just say mustard powder. I picked up McCormick Organic ground mustard, hopefully that works ... only about $4, and should last a long time.

[@nicolassalazar457]

So having this in mind, I can just sprinkle some Broccoli on my Broccoli right? I mean, making sure the sprinkled one is raw, then all set? Amazing. Cruciferous vegetables activating cruciferous vegetables, helping themselves be the best version of themselves.

[@chiyerano]

Good to know as I happen to have some wasabi powder and mustard powder on hand along with some broccoli. Glad the mustard powder is good for other things besides making my own mayonnaise.

[@chiyerano]

Please do more of these kinds of videos.

[@CatherineGuimard-Payen]

You Dr are a mine of information and I love, love, love the way you do your videos!!

[@anithen]

I love watching your videos while eating! I've been cooking alot of broccoli of late! Created a broccoli loaf comprised of many veggies, liquefied cashews & dates, TVP, beans and a little vital wheat gluten. baked in the oven @ 350f. Was super filling and good.

[@lumailisa]

You definitely haven't read the 21 tweaks 😉 (see the app)

[@xb4439]

A few years ago, at several parties, they served some raw chopped broccoli with other vegetables on a very large plate. That was the first time I ever ate raw broccoli without salt oil sugar nor anything else. It is not too bad. So that is one of the ideal ways to go for sulforaphane . God bless!

[@cruciferousvegetable]

Eat your cruciferous vegetables. ; )

[@adaml.b.4872]

YES!!! This is some of the best news I've received all week! Thank you!

[@HumanOptimization]

Doc, you are great! Very informative videos, with explanations, articles (proof), and all. Thanks so much!

[@MrLeonnius]

ive been eating broccoli wrong my whole life wtf man

[@cookingwithplants]

Wow...great info!

[@cupopwn]

The best channel i found on youtube :-)

[@SolPhoebusApollo]

Oh my god! I love this! Mustard powder is one of my favorite spices and now I can have broccoli soup with all the raw benefits, radish and horseradish sound really tasty too.

[@papaedda]

just got myself some mustard powder!!! can't wait to try it on my cooked frozen broccoli!!!

[@CatOnPoint]

Awesome info Dr. Greger! Thank you for all you do!!

[@map1825]

I love your videos, thanks! But for broccoli, how much do you have to chop it to get a good effect. Does it have to be almost ground, or big chunks, or somewhere in between?

[@watchtheskies]

I'm doing the 'hack and hold, but also adding a little mustard powder to the meal after cooking, double whammy!

[@ryanzacsanders]

the joke in the beginning is great xD hahaha 😂 👌

[@Vlum88]

Im not quite understanding what it means by "chopping". When the broccoli is harvested, isnt it being "chopped"? Or here it means chopping the florets? Is cutting the individual floret into whatever smaller florets considered "chopping"?

[@patriciafrisch2569]

I thought the blanching only occurred with frozen vegetables. This chopping should be adequate for fresh produce. I don't understand, either.

[@gridcaster]

the more you chop the more reaction you get. if you are eating raw this means that you have to chew! if eating cooked this means you have to chop (and wait) sufficiently to get the most reaction.

[@gridcaster]

LiveLifeBetter the OP said "When the broccoli is harvested, isn't it being chopped?"

[@gridcaster]

Someone's panties are all bunched up. He asked several quetions (count the question marks). I answered the first one. WTF is your problem?

[@tomislav5689]

So benefit of enzymes from raw foods is not a myth? In some cases

[@jaakizamazin]

This works with dry, likely unheated, mustard seeds and powder. How do you think it would turn out with prepared mustard? Many prepared mustards are simply, mustard, turmeric, vinegar, salt and maybe a few other spices.

[@nickflynn666]

I was interested in this question. After doing a bit of reading it seems that myrosinase gives the kick to mustard. So if the mustard tastes mustardy it should work fine even if it's processed.

[@ImprovingAbility]

What is this sorcery, summoning the spirits from cooked food ?? ! :-)

[@golanremmen7223]

Great video, but here is an important question which was not addressed: what temp does the broccoli have to be when the mustard seed pdr is sprinkled on the cooked (presumably hot) broccoli that the broccoli won't destroy the heat sensitive enzyme?

[@nickflynn666]

In order to destroy the enzyme myrosinase you need to heat the broccoli over 60C for 10 minutes. I doubt that sprinkling mustard seed on hot broccoli after it comes out the pan would get anywhere near those temperatures.

[@golanremmen7223]

Good to know, thanks.

[@Yowzoe]

@@nickflynn666 so...are you saying that simply steaming broccoli will not destroy the myrosinase and therefore there's not need for either waiting or using dry mustard?? Funny that the doc wouldn't mention this.

[@nickflynn666]

@@Yowzoe yes, lightly steaming the broccoli is better. But adding a little mustard seed or just ordinary mustard will add enough myrosinase to be certain of converting all the glucosinates to sulforaphane

[@beatrice91701]

What about using whole grain mustard?? Is it still beneficial as the mustard powder?Thanks :)

[@sergiomalkind1]

la mostaza en polvo de la semilla molida tiene la enzima mirosinasa the ground mustard powder (seré) has the enzyme myrosinase

[@jakavovk]

How finely must broccoli/cauliflower be chopped for the enzyme to be released?

[@UnderstandableLapse]

One of your best videos. So much information. Wish I had found it before I did all the leg work. Thank you.

[@tamcon72]

Curiously, I just reread a recipe in an antique cookbook which advises to eat Southern style cooked greens with some quick piccallili type mustard flavored pickles stirred in. The pickles have English mustard powder and turmeric. Coincidence, or did people use to learn this stuff by trial and error? Very intriguing, in any case. Thanks for posting!

[@JeremiahRoss]

What is the difference between a light saute, with the center barely cooked; vs the assumed boiling? I will start "holding" the veggies for 40 minutes either way.

[@2017-r3w]

Good to know! Thank you!

[@lisanloves]

I reckon the best way to cook broccoli is the way you will enjoy eating it :) Thanks for the tips.

[@JanPstitches]

All I can say is WOW!! This is powerful info!! Thanks so very much for sharing this.... I will be making these changes to how I eat broccoli and sharing the info with anyone who will listen!

[@covariance5446]

Questions: 1) If one were to add raw grocery-store bought broccoli to a pan (or pot) of sauteed vegetables AFTER the heat has been turned off (resulting in broccoli that is barely not raw), would it not be reasonable to expect that while the myrosinase on the surface might be destroyed, enough of the enzyme (those that are in the centre of the broccoli) should in theory remain intact? I realize that the longer the duration between when you add the broccoli and when it goes in your mouth, the more time occurs for the entirety of the broccoli to cook, but would it not be reasonable to suggest that throwing in raw broccoli after killing the heat and eating very quickly should also allow us a trade off between the taste of cooked broccoli and the benefits of raw? 2) When contemplating sauces like mustard and horse-radish, shouldn't we also be wary of the possibility that such condiments have been pasteurized prior to hitting the grocery store shelves? I hope not, since I really do love wasabi. Also, for anyone who's reading this and unaware, it might be of interest that much of the wasabi we eat (and by, 'we' I mean North America) is actually horseradish.

[@mrmeeeseeeks]

Does this mean you can use mustard seed powder with broccoli sprout supplements to make an effective amount of sulforaphane?

[@bubblybull2463]

That is eye hatte opening! Thank you very much for this explanation and hack ❤

[@FruitsandRoots-vegan]

Is this the same thing with frozen fruit? Does it become less nutritious when frozen?

[@shiningwhitedragon]

iloccorB haha u slay me Doc. I luv broccoli, always have. I willl wait at least 40 mins b4 I start cooking it from now on, same with brussies etc. or add mustard powder. I am wondering would the enzymes still be present if I cut the broccoli up and store it in the fridge over several days?

[@tf-cc6re]

Hey Doc. Can I Chop the brocolli and not eat them right away? Is there any problem in chopping them, waiting those 40minutes and Save them to eat later? If so, where can i Save them? Thanks for your time

[@Heidi_137]

Thank you so much for all your efforts to educate us, I have a ND and I didn't know about this, learning important valuable info from your channel. Amazing!

[@straightshooter2454]

I love that iloccorB trick...still giggling like a school girl about that one...gonna use that a time or two myself if you dontmind...thanks for the laugh...good video, by the way, as well...

[@CalebSteele]

Thanks. I might have missed it, but can you still add the mustard powder to cooked (boiled or steamed) frozen broccoli to get the same - similar, or any - results?

[@truenokill]

Seemed that way since frozen was pre cooked

[@howardjohnson9110]

Does the same thing happen with cabbage (green and purple)?

[@nicolasdg4660]

This is supreme inteligencie. Do you know other combination of enzymes contain in most popular seasoning like pepper or other ?? To increase absortion of nutrients. Maybe also with flax seed or other tree holding seeds..

[@thommilner]

This is a fantastic video. I think this recommendation of mustard powder should be included in the daily dozen app.

[@michlgoesvegan]

Very interesting video. I do it wrong myself in the past. but I wont in the future. Thanks for these information!

[@royltytube]

Simply awesome! Thank you!

[@adriannica1566]

Was about to throw the frozen broccoli until you started talking about mustard, great now I need some of that and I'm good to go

[@betsycosmos7786]

Fascinating! Never would have figured all that out on my own! Thank you, Dr. G!

[@theresak2824]

AWESOME - THANK YOU!!!!!!!

[@barbarashirland9078]

Excellent news! I'm going to buy some mustard powder today. I usually get my sulfurophane (sp?) from broccoli sprouts. I heard that 1 ounce of broccoli sprouts is equal to 1 pound of broccoli in it's cancer fighting ability. Is this true? I have a whole sprout farm . . . various kinds of sprouts and micro greens . . . growing in my kitchen and dining room. Is there research on sprouts?

[@xb4439]

So to boost sulforaphane, adding raw cruciferous plants to cooked cruciferous plants can also help. God bless!

[@jean-claudelessard5748]

What about Goitrogens? Is it actually slowing down our thyroid? Is it dangerous for people that are suffering from hypothyroidism?

[@s-t-f]

where can I get that iloccor B ??? My local pharmacy didn't find it in their databases. Also none of their suppliers heard of it.

[@DrOrson]

Thanks for that tip

[@lisengel2498]

Super info

[@finaldeljuego1996]

So well explained, and so intresting👏👏👏

[@iokua15]

Fascinating!!

[@2ndote]

Excellent video!!! Thanks Dr. Greger.

[@Niels198383]

Any grocery mustard powder will do? Or can the myrosinase be destroyed aswell and do I need freshly grinded mustard seeds? And thanks for your amazing videos

[@JoeyCarbstrong]

wow..

[@22ryanoc]

How finely do you need to chop it?

[@jojoGCAM]

Does mustard spread (like dijon mustard) works, or it has to be powder?

[@turinhorse]

How much are people chopping? i am cutting the crowns into 2 or 3. Wondering how much chopping is optimal. im assuming more is better.

[@reachtrita]

Great insight and brand new info everyday! Love this, thank you!

[@chrisdesrochers9062]

Is this saying add the mustard seed powder during the cooking process or after?

[@boraklc1172]

would mustard (sauce) work too?

[@dissdad8744]

So, either chop the cabbage before heating it or adding another source of the enzyme like mustard seeds to it?

[@canyoupleaserunfast]

this knowledge is incredible!

[@inrvaluxington8601]

Thank you for the knowledge.

[@silencespeaks5455]

Thanks for this video..It is very informative....nice practical tips!

[@Stev92]

Should it be yellow or black mustard powder? Thank you

[@benfrevert971]

Does simply adding mustard, like a spicy brown mustard, do the trick?

[@lizlemonwantsitall]

iloccobr lol

[@spiritman5613]

So would the best way to get all the benifits be - Raw B~sprouts with mustard, sound GREAT!!

[@patrik1684]

Does it work to sprinkle mustard powder in the broccoli soup when it is ready or will the enzyme in the mustard be destroyed by the heat in the soup?

[@truenokill]

Someone said the temp has 2 b 60C to inactivate the ms powder

[@KlaasVictor]

Is mostard powder heated to kill the enzyme and make the shelf life longer?

[@mrmaxcarter2306]

will this method work with broccoli sprouts?

[@Therawpy]

Does mustardpowder only activates this kind of enzymes or others as well? Btw, many many thanks for your great videos.

[@user-je7pp2wg3m]

Thanks doc!

[@mayitav5]

Amazing! thank you!

[@ZenTeaNow]

Wonderful video!!! So useful!

[@stuartnewmark7507]

I am having lots of frozen berries, any research about that ?

[@komalthecoolk]

BEST CHANNEL EVERRRRR

[@elimcjones7722]

This might be a dumb question but wouldn't the mustard powder already have the sulforaphane, so you could just eat that on tofu and still get all the benefits?

[@mrmikewilson]

Do you mix the mustard seed wile cooking the broccoli of after?

[@mareezy]

Can I just put yellow mustard on my cooked broccoli? Or does it have to be mustard powder? I thought it was weird he never said mustard and only said mustard powder. Most of us have mustard at home

[@or5362]

What about mustard on my blended frozen broccoli smothie. Does it work also??

[@j1shin]

Absolute fantastic information. Immediately subscribed.

[@MarkDurbin]

Could you get the same effect with a garnish of parsley or cilantro/coriander?

[@werewasyo]

so SF is heat stable?