What is Sulforaphane in Cruciferous Veggies — And Why Is It so Good for You?
Sulforaphane is a phytonutrient, which is a fancy word for “nutrient found in a plant.” It functions as a powerful antioxidant, meaning it fights against and repairs the damage that occurs all the time in every cell in your body. It’s also an isothiocyanate — a type of compound that’s synthesized from a precursor found in cruciferous vegetables, which are a part of the Brassica family. If you have a decent chemistry lab, and you want to make it at home, the chemical formulation is C6H11NOS2.
When we say that broccoli or some other Brassica contains sulforaphane, that’s actually a slightly misleading statement. The vegetable technically contains the precursor, an isothiocyanate, that then converts to sulforaphane. But how does that work?
The isothiocyanate found in the sulforaphane-generating vegetables is called glucoraphanin, a biologically active, sulfur-containing glucosinolate compound that gives them that strong smell and taste. In nature, one of its main functions is to repel pests. The glucoraphanin remains stable until the plant is broken, such as by the cutting or chewing of an insect or animal. Once that happens, the glucoraphanin comes in contact with an enzyme called myrosinase, which is stored in another compartment of the cell. Spurred on by access to myrosinase, our gut bacteria then convert glucoraphanin to sulforaphane.
You can think about it a little like those heat packs that you have to shake to activate. Shaking, or in this case, chewing, brings compounds together to create new and potent effects. Sulforaphane then goes to work keeping you healthy.
Health Benefits of Sulforaphane:
Have anti-inflammatory properties Boost liver function and help with natural detoxification Neutralizing Benzene Protect your brain. Have anticancer properties. Promote healthy weight loss and help prevent obesity. Protect your heart from damage. Have antimicrobial properties.
Some popular cruciferous vegetables:
Kale, 34 gram (½ cup) serving: 34 mg Bok Choy, 70 gram (½ cup) serving: 19 mg Red Cabbage, 45 gram (½ cup) serving: 29 mg Brussels Sprouts, 44 gram (½ cup) serving: 104 mg Garden Cress, 25 gram (½ cup) serving: 98 mg Cauliflower, 50 gram (½ cup) serving: 22 mg Mustard Greens, 28 gram (½ cup): 79 mg Turnips, 65 gram (½ cup): 60 mg Broccoli, 44 gram (½ cup): 27 mg
OUR RECIPE:
Cream of Cauliflower Soup
Step 1: Preparing the Mirepoix
• 3/4 cup onions • 2 cloves garlic • 4 cups cauliflower • 4 tbsp butter* • 4 tbsp all-purpose flour • 4 cups liquid (water, stock or non-dairy milk)
Method
To prepare your mise en place, finely dice the onions and emince the garlic. Cut the cauliflower florets into small, even pieces. Measure out the butter, flour and milk. Set aside.
*Note: The fat can be either oil, butter or non-dairy butter.
Step 2: Making and Serving the Soup
• sea salt (to taste) • white pepper (to taste) • 1/2 cup cream (optional)* • garnish (optiona)**
Method
To make the soup, melt the butter in a medium-sized pot over medium-low heat. Add the onions and garlic along with a pinch of salt. Gently sweat until the onions are translucent, about 10 minutes.
Add the florets and stir to coat with the fat. Continue to sweat for a few minutes until somewhat softened.
Next, singer with the flour and stir to combine. Temper in the liquid, a bit at a time. Turn the heat up to medium and bring the soup to a simmer. Season with a good pinch of salt. Stir often to make sure the bottom does not scorch.
Let the soup gently simmer until the florets are tender and cooked all the way through. Once the florets are tender, add salt and pepper to taste.
Transfer the soup to a blender and blend until smooth. You may need to do this in batches. Return the blended soup to a clean pot and bring just to a simmer. Season to taste with salt and white pepper. Add cream, if using. Serve in warmed bowls.
*Note: For plant-based, either omit the cream or use a non-dairy substitute. Alternatively, you could add a bit of vegan Cream or cashew yogurt to finish.
**Note: Garnish with crispy leeks, toasted almonds or croutons, if desired.
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