or press your garlic, you may have a greater appreciation of its strong
aroma knowing that the more pungent the smell the better it is for
your health!
Because this process takes some time, I recommend letting garlic
sit for about 5-10 minutes after cutting while you prepare other in-
gredients. This is to ensure the maximum synthesis of alliicin. Once
the compounds are formed they are quite stable and will withstand
low heat for a short period of time, approximately 15 minutes. Re-
search on garlic reinforces the validity of this practice. When
crushed garlic was heated its ability to inhibit cancer development in
animals was blocked; yet, when the researchers allowed the crushed
garlic to “stand” for 10 minutes before heating, its anticancer activ-
ity was preserved.
Cruciferous vegetables
Research also shows that cutting cruciferous vegetables (i.e., cab-
bage, kale, broccoli, cauliflower, mustard greens, etc.) into small
pieces breaks down cell walls and enhances the activation of an en-
zyme called myrosinase that slowly converts some of the plant nu-
trients into their active forms, which have been shown to contain
health-promoting properties. So, to get the enhanced benefits from
these vegetables, let them sit for a minimum of 5 minutes, optimally
10 minutes, after cutting, before eating or cooking.
Heat will inactivate the effect of myrosinase, which is why it is
important to allow the cruciferous vegetables to sit for 5-10 minutes
before cooking to give the enzyme ample opportunity to enhance the
concentration of active phytonutrients. Cooking at low or medium heat
for short periods of time (up to 15 minutes) should not destroy the active
phytonutrients since once they are formed, they are fairly stable.
Since ascorbic acid (vitamin C) increases myrosinase activity, you
can sprinkle a little lemon juice on the cruciferous vegetable before
cooking in order to further enhance its beneficial phytonutrient
concentration.
The Healthiest Way of Cooking