Introducing cruciferous vegetables to the breakfast table

Blog for Life is a series of blogs and opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, introducing cruciferous vegetables to breakfast with nutrition-packed broccoli bruschetta.

The Maillard reaction is the chemical process that occurs in the food roasting process when the chemical reaction that occurs between amino acids and sugars creates melanoidins. Melanoidins are the compounds that give caramelised food its distinctive umami - and moreish - flavours.

Boiling broccoli substantially reduces it vitamin and mineral content while gentle steaming, microwaving and stir-frying have no significant impact on these levels. Unlocking its flavour spectrum can be enhanced by roasting – adding those tasty Maillard reaction profiles as well as adding texture and crispiness.

On the whole, gentle steaming is the gold standard cooking method for nutrient retention and health, but it can also mean that flavour profiles are a little bland. To achieve layers of flavour and umami, roasting brassicas such as broccoli, brussels sprouts, cabbage, and kale create nutty and sweet flavour compounds.

The Maillard reaction also suppresses the sulphur-containing compounds (glucosinolates) responsible for the aroma and somewhat bitter flavour that many of the brassicas have.

In its natural raw state, the surface of broccoli is super hydrophobic, meaning liquids will naturally be repelled by it, however, once it’s been cooked, the spongiform shape of broccoli will effectively absorb spices and dressings making it a great flavour carrier.

Broccoli bruschetta with parmesan

So, if the thought of having broccoli for breakfast seems a bit too daunting, this recipe is a great entry-level to include some health properties along with plenty of hard-hitting flavours.

In the video recipe below from our CPC RPA Health for Life team, we talk you through a quick, easy recipe for a delicious, savoury breakfast alternative putting broccoli at the centre of the dish.

The CPC RPA Health for Life Program is a partnership between the University of Sydney Charles Perkins Centre and Sydney Local Health District.