Broccoli: Scientifically Proven Healthy Recipe

There are dozens of vegetables that are important for a healthy diet. In a head-to-head competition, one vegetable outshines the rest: broccoli. Lately, broccoli has been gaining a reputation as an excellent vegetable due to its high levels of a particularly beneficial compound called sulforaphane.

With some early-stage studies showing how this vegetable plays a role in blood sugar control and potentially even has anti-cancer benefits, it's no wonder that broccoli is now called a King of vegetables. A new research published recently shows that scientists have found the healthiest way to cook broccoli. It is simple, and would like to share it with you.

This two-phase process is also a wonderful way to cook broccoli, if you’re having guests over and want to do some preparation ahead of time. First you blanch large pieces in boiling water. Then, just before serving, you give it a delicious warm-up in gently heated garlic-infused olive oil for a perfect finish. You can do the first phase—the blanching—up to 5 days ahead, which saves time at the last minute.

Ingredients

1 large head of broccoli (1½ pounds)

2 tablespoons olive oil

½ teaspoon minced garlic (about half a good-sized clove)

¼ teaspoon salt

Freshly ground black pepper

Pinch of salt for the cooking water

Directions

1. Put a large pot of cold water to boil over high heat, and add a big pinch of salt. Place a large colander in the sink.

2. While waiting for the water to boil, trim and discard the tough stem end of the broccoli, and slice the rest lengthwise into about 6 hefty spears.

3. When the water boils, lower the heat to a simmer and plunge in the broccoli. Cook for 2 minutes if you like your vegetables tender-crisp, 3 minutes if you like them tender-tender.

4. Drain the broccoli in the colander, shaking it emphatically, and then dry the broccoli by patting it with paper towels or a clean kitchen towel. (You can prepare the broccoli ahead of time up to this point and then keep it at room temperature for up to 2 hours, or in the refrigerator in a resealable bag or tightly covered container for up to 5 days; let it come to room temperature or microwave it to warm it slightly before proceeding.)

5. Place a large (10-to 12-inch) heavy skillet over medium-low heat and add the olive oil. While you are waiting for the oil to heat, cut the broccoli into smaller pieces (whatever size and shape you prefer).

6. When the oil has become warm (after about 3 minutes), add the broccoli and heat it in the oil, turning it frequently with tongs, for about 3 minutes. Then add the garlic, and continue to cook for another 3 to 5 minutes (possibly even a little longer), or until the broccoli is heated through, cooked to your liking, and delightfully coated with the garlic and oil. Add the salt, plus some black pepper to taste. Serve hot or warm.

Tips:

Drizzle with a bit of high-quality olive oil, or a roasted nut or seed oil, just before serving. Garnish with the corresponding nut—chopped toasted walnuts, hazelnuts, etc.

Use some roasted garlic or some red pepper flakes for more assertive flavor.

Add up to 1 tablespoon minced fresh ginger along with the garlic.

Squeeze fresh lemon juice over the broccoli just before serving.

Sprinkle some crumbled goat cheese or blue cheese over the hot broccoli just before serving.

Broccoli is an absolute must for summer season! Enjoy!