Benefits & How to Grow Broccoli Sprouts
Benefits of Broccoli Sprouts
I discovered the benefits of Broccoli Sprouts through listening to Dr. Rhonda Patrick's Podcast's Found My Fitness.
I'll skip the boring nerdy sciency stuff and just share the benefits in plain English with you.
Cruciferous vegetables like cauliflower, brussels sprouts, cabbage, radish, bok choy and broccoli contain a compound called sulfroaphane. Because this compound is found in broccoli, it’s also found in broccoli sprouts. In fact, it is a more potent source than broccoli itself due to the large concentration in a small plant (up to 100x as much!). To ensure you don't lose the benefits, it's best to consume the sprouts raw.
One ounce of broccoli sprouts = 1.5 pounds of mature broccoli!
Benefits of Sulfroaphane:
Protects against cancer: breast, prostate, lung, skin, and stomach cancers.
Slow growth of tumour.
Reduces the risk of respiratory issues, ocular disease, and heart disease.
High in antioxidants.
Reduces the effects of free radical damage.
Boosts immune system due to Its anti-viral, anti-bacterial, and anti-fungal properties.
Improve digestion due to its anti-inflammatory properties.
Here is a full video summarizing all of the benefits from Dr. Patrick!
How to Grow Broccoli Sprouts
STEP 1: SOAK 12 hours Put 2-3 TBSPS into a mason jar and soak in cool water for 12 hours. Soaking is how we begin the sprouting process in most cases. We purchased these broccoli seeds from amazon.
STEP 2: RINSE / DRAIN DAILY
2 -3 times a day
Rinse and drain the jar thoroughly 2-3 times a day. You can use draining lids like these ones Mason Jar Sprouting Lids. Leave jar to stand upside down in a dark and cool place until you the seeds starts sprouting (typically 2-3 days).
STEP 3: MOVE INTO INDIRECT SUNLIGHT 3-4 days Continue to rinse and drain twice a day and place the jar in indirect sunlight so that the leaves will slowly turn green. This process will take another 3-4 days.
STEP 4: HARVEST & YIELD
Harvest on day 6 or 7. Harvest when the leaves are open and most of them are green. Drain completely, you can de-hull your crop if you'd like and keep refrigerated. Consume within 2-3 days.
How to Eat Broccoli Sprouts?
Blend them into a smoothie. This is great if you don't like the pungent taste of the sprouts. You can easily disguise it in any of your favourite smoothie recipes.
Toss them into a salad. Top a bed of romaine, spinach, arugula, or any of your favourite mixed veggies and greens with broccoli sprouts.
Add them to sandwiches, tacos or wraps. These will add a layer or crunchiness to your meal.
Have them plain. A handful of this a day will keep the doctor away. Make sure you chew it down well before swallowing to ensure you are getting the full benefits of sulforaphane.
Top off a stir-fry with them. They’re a great raw addition to cooked foods like most stir fries or even soups or curries.
If you're not a fan of any of these, Dr. Patrick also suggests that you an also increase the bioavailability of sulforaphane in broccoli by adding some ground mustard seed powder to lightly steamed broccoli. Doing this activates the same enzyme reactions that make sprouts so powerful in the first place.
In summary, it’s important that you are receiving sulforaphane through real food versus a supplement because it will ensure your body can actually use it and reap the benefits.