You already know broccoli is good for you, but did you know it may ward of non-alcoholic fatty liver disease?
According to this March 2016 study, broccoli has the potential to counter NAFLD in addition to its well-known anti-cancer development properties.
The study, which bears the ponderous name Dietary Broccoli Lessens Development of Fatty Liver in Mice Given Diethylnitrosamine and Fed a Western or Control Diet, primarily showed broccoli’s impact on the formation and progression of cancerous tumors in the liver but also indicated it could help in the fight against NAFLD.
Broccoli isn’t just good for your looks, but for your liver too, according to a recent study.
Lipid (fat) globules which formed during the progression of NAFLD were increased in output and were hindered from developing initially when broccoli was a certain percentage of the mice’s diet, according to the study.
Adult male mice were fed either a control or Western (high in fat and sugar) diet for comparison purposes during the study.
Both total triglicerides and the degree of NAFLD were lower in the control diet, which included broccoli.
Though humans aren’t mice, rodents have traditionally been used for in-vivo studies and as mammals, our livers are said to function on a similar trajectory, making the results of this study promising for those embarking on a healthier, higher-vegetable, lower-fat diet in order to combat NAFLD.
How to cook broccoli?
Broccoli had a bad rep on the playground, but eventually you grow up and realize that it’s not actually evil. It’s infinitely adaptable, nutritious as hell, easy to make, and something we think you should always have in your fridge. Here are the many ways to cook, and love, the notorious green veg.
Chop your florets
Most florets are super big and bulbous, which can take forever to cook and be super awkward to eat. Don’t be afraid to cut florets in half (or even quarters). They don’t need to be bite-size, per se, but you shouldn’t need a fork and knife to attack one.
USE THE STALK
Don’t you dare throw it away! Cut off the bottom inch, then peel (or slice) away the tough outer layer and thinly slice it into coins. The texture is obviously different than the little trees you’re used to, but taste-wise, they’re pretty much the same.
If you’re lazy, roast it
The easiest, and potentially best, way to cook brocc is in the oven. On a large rimmed sheet tray, toss the florets and sliced stems in olive oil then season with salt and pepper. Bake at 425° until the edges are crispy and charred and the vegetables tender, 20 to 25 minutes, depending on their size. Squeeze lemon juice over and sprinkle some flaky sea salt on top and you’ve got one of the best and easiest side dishes of all time.
If you’re impatient AF, sauté it.
Heat olive oil in a large skillet over medium heat. If you don’t care about garlic breath, add a couple minced cloves, and cook until fragrant, about 30 seconds. Add broccoli and cook, stirring often, until broccoli is bright green, 3 to 4 minutes. Then pour in about ½ cup of water (or chicken broth) and cook until broccoli is just tender and most (if not all) liquid has evaporated, about 5 minutes more.
If you want to make it as healthy as possible, steam it.
In a large skillet, bring about ¼” water to boil. Add broccoli, cover pan, and steam until tender, about 4 minutes. Got a steamer basket? Bring about 1” water to a boil in a pot then add the broccoli (in the basket) and cover the pot until broccoli is tender, also about 4 minutes. Though it’s very boring simple, steamed broccoli is perfect for throwing into frittatas and casseroles … or on top of PIZZA.
If you like crunchy, blanch it.
Prep a big bowl of ice water and set it somewhere near the stovetop. (The ice bath helps stop the cooking so the broccoli doesn’t turn mushy and sad.) Bring a large pot of salted water to a boil and add broccoli. Boil until crisp-tender, 1 to 2 minutes, then immediately shock the broccoli in ice water. If all you want is something to dip in hummus or throw into a salad, blanched brocc is the way to go.
If you love everything charred, grill it.
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