The Healthiest Way to Cook Brassica Vegetables

Science Says It’s Air-Frying

Busy parents know that finding the balance between preparing nutritious meals and saving time in the kitchen is often a challenge. But what if there was a way to make your veggies not only healthier but quicker to prepare? Enter the air fryer— according to a study published in Antioxidants, it’s a kitchen tool that can help you preserve the nutrition in your food while cutting down on prep and cook time.

Researchers compared four cooking methods—freeze-drying, sautéing, steaming, and air-frying—to see which one did the best job of preserving the antioxidants and plant compounds in Brassica vegetables (aka cruciferous) like kale, broccoli sprouts, Brussels sprouts and cabbage. The results? Air-frying at 320°F (160°C) for just 10 minutes came out on top.

Not only did air-frying keep the nutrients intact, but surprisingly it enhanced the health benefits by increasing the levels of antioxidants that keep your immune system strong – especially important for families on the go.  Meanwhile, sautéing had the least favorable results, reducing the nutrient content the most. Steaming was a better option than freeze-drying but still didn’t compare to the benefits of air-frying.

If you haven’t yet joined the air-fryer bandwagon, now might be the time! Here’s why we think it’s such a great tool: 

·       Fast and Efficient: Air-frying is quick, requiring just 10 minutes to cook up crispy, delicious veggies while locking in all those nutrients.

·       Minimal Prep Time: Toss your veggies (or fruit) with a little oil and seasoning, pop them in the air fryer, and you're good to go—no lengthy chopping or complicated cooking methods needed.

·       Healthier Results: Because air-frying requires little to no oil, you’re cutting down on unnecessary fats while boosting the health benefits of your food.

·       Kid-Friendly: Air-fried veggies are crispy and flavorful, making them a hit with picky eaters. You might even find your kids asking for seconds on those Brussels sprouts!

While all Brassica veggies benefit from air-frying, kale and broccoli sprouts showed the most antioxidant activity in the study. If you’re new to air-frying, start with these two and experiment with seasoning to suit your family’s taste buds.  Here are a few of our favorite air-fryer recipes: 

Air Fryer Buffalo Mushrooms

Air Fryer Filipino Bananacue

Air Fryer Buffalo Cauliflower Bite Salad

Air Fryer Almond Blueberry Banana Bread Muffins

Little Boo Brussels Sprouts Bites