– Light sautéing or stir-frying with olive oil: Sautéing or stir-frying broccoli in a bit of olive oil is best for enhancing flavor and for improving the potential absorption of certain compounds, such as glucosinolates and isothiocyanates. Quick, moderate-heat sautéing also preserves texture and flavor while avoiding prolonged exposure to heat.
While steaming and microwaving maximize nutrient retention, roasting or sautéing broccoli may encourage higher intake because these methods produce a better taste.
The Worst Cooking Methods
“Cooking vegetables for extended periods is not ideal for preserving their nutritional value,” said Smith.6 “For broccoli, maintaining its bright green color is a good indicator that nutrients have been better retained.”
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