Good News? A study shows that a constant effort to move in the direction of healthy eating makes your taste buds more drawn to the food.
Therefore, if you would eat healthily, you would also like and want healthy!
The ‘Key’ ingredient in Broccoli that makes it an extremely healthy food source is sulforaphane. Mixed with precursor compound with an enzyme, it is then like a chemical flare reaction; but on cooking it gets destroyed.
Here’s a tactic to reap the benefits of raw in the cooked form:
Chop the broccoli first, let it sit for 40 minutes — giving enough time helps give birth to sulforaphane. After that, you can cook it as you want as the sulforaphane is already created; the enzyme has already done its job.
Using frozen broccoli? Don’t worry, just add a pinch of powdered mustard seeds to the cooked broccoli as it provides a natural source of the enzyme that makes it practically like eating it raw.That’s it! You’ve learned kitchen chemistry to get 100% goodness from your broccoli!
Nutrient-Dense foods are foods that are high in nutrients such as vitamins, minerals, and other healthy components as opposed to chemically altered, manmade or filled with synthetic ingredients. They fuel the body with energy and have no or little added sugars, saturated fat, and sodium.
A few sources include:
Vegetables of all types and colours; Beans, peas, and lentils; Starchy foods; Whole Fruit; Whole Grains; Plant Based Dairy Products: fortified beverages and yogurts; Protein Foods: beans, peas, lentils, nuts, seeds, and soy products; Oils in foods: avocado, nuts, etc.
Instead of using oil to sauté, you can use wine, broth, sherry, vinegar or even water, just some of it at a time. These substitutes help avoid the stickiness in the pan.
You can even use mushrooms as they produce a rich, dark, savoury broth that makes a perfect oil for garlic and onions, and adds an umami flavour that helps you keep salt out of the way too.
For baking, whole foods such as flaxseeds blended with water, soaked prune puree, canned pumpkin, applesauce, mashed bananas or avocado can be great substitutes for oil.