You stir-fry broccoli
Broccoli is a stir-fry recipe staple, but it shouldn’t be. One Chinese study found that stir-frying broccoli depletes its vitamin C content by 24 per cent, and also lowered the amount of chlorophyll, soluble protein and sugar. Another study in the Journal of Agricultural and Food Chemistry found that frying the florets caused a 67 per cent loss of carotenoids, which act as antioxidants, likely because of the high temperature. Steaming, on the other hand, allowed broccoli’s nutrients to remain nearly as intact as its natural raw state. Try steaming your broccoli and tossing it with the other stir-fry ingredients at the end, after removing the pan from the heat—it’ll still get coated with flavour and you won’t lose out.