Your cutting board could be unlocking (or losing) nutrients every time you cook.
The way you chop, crush, or heat your food doesn’t just change the flavour — it changes its nutritional chemistry. Small prep habits in your kitchen can influence how much your body absorbs from your meals.
Here’s how to make your everyday cooking just a little smarter and a lot more nourishing.
Garlic: Crush and Rest Before Heating
When you crush or chop garlic, you spark an enzyme reaction that forms allicin, the compound behind garlic’s immune and heart-protective benefits.
To get the most out of it, let crushed garlic rest for about 10 minutes before cooking. This allows allicin to fully develop — helping retain more of garlic’s natural power, even when heat is applied.
Broccoli: Chop, Then Rest Before Cooking
Cutting broccoli activates myrosinase, an enzyme that helps form sulforaphane — a powerful compound linked to reduced inflammation and cellular protection.
Lightly steaming after chopping helps keep sulforaphane levels high, while overcooking can destroy these delicate nutrients.
Onions: Slice, Don’t Scorch
Onions are packed with quercetin, a flavonoid that helps protect your cells from oxidative stress and supports circulation.
Gentle sautéing helps preserve these antioxidants — while high, prolonged heat breaks them down. Think golden, not brown.
Tomatoes: Gently Heat with a Little Fat
Cooking tomatoes actually increases the availability of lycopene, the antioxidant responsible for their deep red colour and heart-protective properties.
For even better absorption, pair them with healthy fats like olive oil or avocado — since lycopene is fat-soluble.
Cruciferous Veggies → Grate or Finely Chop
Shredding cabbage, kale, or Brussels sprouts activates myrosinase, which converts glucosinolates into sulforaphane, the same protective compound found in broccoli.Let them rest a few minutes before adding dressing or heat to maximize their nutrient potential.
Your cutting board isn’t just a prep surface — it’s where nutrition begins.
By paying attention to how you slice, crush, or cook your food, you can unlock more of its natural benefits.
Prep smarter. Eat better. Feel the difference.
