How To Make Broccoli Sprouts Taste Good
Edward R. Forte
May 13, 2022
Learning how to grow broccoli sprouts at home isn’t as hard as it sounds, and it’ll save you tons of money!And while mature broccoli is renowned for its nutrition profile – 100 grams contains 148% of your daily Vitamin C and is a good source of Vitamins A, B6, and fiber – it doesn’t quite compare to broccoli sprouts.The biochemistry involved could easily move this tutorial into the realm of an upper-level university course, so let’s focus on the most well-known compound in broccoli sprouts: sulforaphane.(If you want to geek the heck out, go watch Dr. Rhonda Patrick drop some serious knowledge bombs here.).These cruciferous veggies are renowned for being rich in antioxidants, containing compounds important to cellular detoxification pathways, and having anti-cancer properties (source).There’s bound to be more research forthcoming about all the beneficial compounds in broccoli sprouts so stay tuned.We put raw broccoli sprouts in salads, green smoothies, or right on the plate next to our fermented veggies.They have a mild peppery flavor that’s reminiscent of broccoli, but they’re not as spicy as some other types of sprouts.Hopefully, I’ve convinced you to start eating raw broccoli sprouts every day.The bummer is that they’re pretty expensive; our local market sells two ounces for $2.99, and that adds up fast.It’s worth mentioning that sprouts are quite fragile and can spoil if left too long without tending, so it’s best not to start a batch before you head out on vacation or if you’re too busy to rinse them.Yes, there are fancy sprout-growing trays and whatnot, but I find this quick and cheap method works better for our tiny kitchen.Plus, if I ever decide I’m sick of growing my own broccoli sprouts, I don’t have to off-load any equipment or watch it collect dust and take up space.This helps deactivate compounds in the seed coating that can bind minerals and prevent them from being absorbed by your body.Place the jar into a glass-lock container (no lid) or bowl with the opening facing down and store in a dark cabinet!Place the jar in a sunny windowsill for a couple hours, and the sprouts will develop a nice green color.***On day 3 or so, the broccoli sprouts will start showing tons of fuzzy root hairs.Then, I remove the sprouts from the jar with clean hands and spread them out for an hour or so until they dry.Broccoli sprouts are nutritional powerhouses, rich in the antioxidant compound sulforaphane.Place the jar into a glass-lock container (no lid) or bowl with the opening facing down and store in a dark cabinet.Place the jar in a sunny windowsill for a couple hours, and the sprouts will develop a nice green color.Then, I remove the sprouts from the jar with clean hands and spread them out for an hour or so until they dry.Nutrition Facts How to Grow Broccoli Sprouts Amount Per Serving Calories 4 % Daily Value* Sodium 1mg 0% Potassium 16mg 0% Vitamin A 35IU 1% Vitamin C 1.7mg 2% Calcium 7mg 1% Iron 0.2mg 1% * Percent Daily Values are based on a 2000 calorie diet.But once you get the hang of how to grow broccoli sprouts, it’s pretty straight forward, and you’ll find your rhythm.
Broccoli Sprout Shot
Learn how to add more hormone-balancing ingredients to your meals with our FREE 15 Breakfasts to Rebalance Your Hormones guide here.Broccoli Sprout Shot Print Prep time 5 mins Total time 5 mins Equipment: High-speed blender Author: Magdalena Wszelaki Serves: ½ cup Ingredients ½ cup broccoli sprouts.Juice of 1 lemon (about 2 tablespoons) How To Make Place everything in a high-speed blender and mix until bright green and all the sprouts are combined. .
BROCCOLI SPROUT: Overview, Uses, Side Effects, Precautions
Abdulah R, Faried A, Kobayashi K, et al. Selenium enrichment of broccoli sprout extract increases chemosensitivity and apoptosis of LNCaP prostate cancer cells.Temporal changes in gene expression induced by sulforaphane in human prostate cancer cells.Brooks JD, Paton VG, Vidanes G. Potent induction of phase 2 enzymes in human prostate cells by sulforaphane.Clarke JD, Dashwood RH, Ho E.
Multi-targeted prevention of cancer by sulforaphane.Dashwood RH, Ho E. Dietary histone deacetylase inhibitors: from cells to mice to man.Dinkova-Kostova AT, Fahey JW, Benedict AL, et al. Dietary glucoraphanin-rich broccoli sprout extracts protect against UV radiation-induced skin carcinogenesis in SKH-1 hairless mice.Dinkova-Kostova AT, Jenkins SN, Fahey JW, et al. Protection against UV-light-induced skin carcinogenesis in SKH-1 high-risk mice by sulforaphane-containing broccoli sprout extracts.Egner PA, Kensler TW, Chen JG, et al. Quantification of sulforaphane mercapturic acid pathway conjugates in human urine by high-performance liquid chromatography and isotope-dilution tandem mass spectrometry.Fahey JW, Haristoy X, Dolan PM, et al. Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors.Fahey JW, Zhang Y, Talalay P.
Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens.Comparison of the stress response of Listeria monocytogenes strains with sprout colonization.Haristoy X, Angioi-Duprez K, Duprez A, Lozniewski A. Efficacy of sulforaphane in eradicating Helicobacter pylori in human gastric xenografts implanted in nude mice.Effects of glucosinolate-rich broccoli sprouts on urinary levels of aflatoxin-DNA adducts and phenanthrene tetraols in a randomized clinical trial in He Zuo township, Qidong, People's Republic of China.Kerns ML, DePianto D, Dinkova-Kostova AT, Talalay P, Coulombe PA. Reprogramming of keratin biosynthesis by sulforaphane restores skin integrity in epidermolysis bullosa simplex.Keum YS, Khor TO, Lin W, et al. Pharmacokinetics and pharmacodynamics of broccoli sprouts on the suppression of prostate cancer in transgenic adenocarcinoma of mouse prostate (TRAMP) mice: implication of induction of Nrf2, HO-1 and apoptosis and the suppression of Akt-dependent kinase pathway.Nrf2 activation by sulforaphane restores the age-related decrease of T(H)1 immunity: role of dendritic cells.Lee, S. Y., Shin, Y. W., and Hahm, K.
B. Phytoceuticals: mighty but ignored weapons against Helicobacter pylori infection.Li Y, Zhang T, Korkaya H, et al.
Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells.Heating decreases epithiospecifier protein activity and increases sulforaphane formation in broccoli.Moon JK, Kim JR, Ahn YJ, Shibamoto T. Analysis and anti-Helicobacter activity of sulforaphane and related compounds present in broccoli ( Brassica oleracea L.) sprouts.Phase 1 study of multiple biomarkers for metabolism and oxidative stress after one-week intake of broccoli sprouts.Myzak MC, Karplus PA, Chung FL, Dashwood RH.Modulation of histone deacetylase activity by dietary isothiocyanates and allyl sulfides: studies with sulforaphane and garlic organosulfur compounds.Riedl MA, Saxon A, Diaz-Sanchez D.
Oral sulforaphane increases Phase II antioxidant enzymes in the human upper airway.Shapiro TA, Fahey JW, Dinkova-Kostova AT, et al. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study.Shapiro TA, Fahey JW, Wade KL, Stephenson KK, Talalay P. Chemoprotective glucosinolates and isothiocyanates of broccoli sprouts: metabolism and excretion in humans.Talalay P, Fahey JW, Healy ZR, et al.
Sulforaphane mobilizes cellular defenses that protect skin against damage by UV radiation.Potent activation of mitochondria-mediated apoptosis and arrest in S and M phases of cancer cells by a broccoli sprout extract.Tanito M, Masutani H, Kim YC, et al. Sulforaphane induces thioredoxin through the antioxidant-responsive element and attenuates retinal light damage in mice.West L, Tsui I, Haas G. Single column approach for the liquid chromatographic separation of polar and non-polar glucosinolates from broccoli sprouts and seeds.Wu L, Noyan Ashraf MH, Facci M, et al.
Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system.Yanaka A, Fahey JW, Fukumoto A, et al. Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans.Yanaka A, Zhang S, Tauchi M, et al. Role of the nrf-2 gene in protection and repair of gastric mucosa against oxidative stress.Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli.Egner PA, Kensler TW, Chen JG, et al.
Quantification of sulforaphane mercapturic acid pathway conjugates in human urine by high-performance liquid chromatography and isotope-dilution tandem mass spectrometry.Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens.Comparison of the stress response of Listeria monocytogenes strains with sprout colonization.Effects of dietary broccoli on human in vivo caffeine metabolism: a pilot study on a group of Jordanian volunteers.Effects of glucosinolate-rich broccoli sprouts on urinary levels of aflatoxin-DNA adducts and phenanthrene tetraols in a randomized clinical trial in He Zuo township, Qidong, People's Republic of China.Keum YS, Khor TO, Lin W, et al.
Pharmacokinetics and pharmacodynamics of broccoli sprouts on the suppression of prostate cancer in transgenic adenocarcinoma of mouse prostate (TRAMP) mice: implication of induction of Nrf2, HO-1 and apoptosis and the suppression of Akt-dependent kinase pathway.Kikuchi M, Ushida Y, Shiozawa H, et al. Sulforaphane-rich broccoli sprout extract improves hepatic abnormalities in male subjects.Shapiro TA, Fahey JW, Dinkova-Kostova AT, et al. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study.Shapiro TA, Fahey JW, Wade KL, Stephenson KK, Talalay P.
Chemoprotective glucosinolates and isothiocyanates of broccoli sprouts: metabolism and excretion in humans.Shiina A, Kanahara N, Sasaki T, et al. An open study of sulforaphane-rich broccoli sprout extract in patients with schizophrenia.van Die MD, Williams SG, Emery J, et al.
A placebo-controlled double-blinded randomized pilot study of combination phytotherapy in biochemically recurrent prostate cancer.West L, Tsui I, Haas G. Single column approach for the liquid chromatographic separation of polar and non-polar glucosinolates from broccoli sprouts and seeds.Yanaka A, Fahey JW, Fukumoto A, et al.
Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans.Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury. .
What Are Broccoli Sprouts? Broccoli Sprouts Nutrition, Health
Apparently, they're little nutrient-packed sprigs that carry the health-promoting properties of broccoli in a more concentrated form, according to Dr. Perlmutter's video post.Broccoli sprouts are basically the baby version of broccoli—what grows from the dirt before the seeds turn into a full bushel.Similar to other greens, broccoli sprouts taste fresh and clean, but have a bit more of a grassy flavor, says Bruning.Research backs up sulforaphane's ability to stave off cancer, as well as the potential to reduce the risk of heart disease and diabetes.Other smaller studies show that the nutrients in broccoli sprouts in particular, including sulforaphane, can help people with cancer live longer and lower inflammation in overweight individuals.In addition to fighting off serious illness, broccoli sprouts contain a solid amount of dietary fiber to keep you full.A cup of the sprouts also contains about 60 percent of the vitamin C you need in a day, which can help you sidestep sickness, says Bruning.Evans suggests looking for organic broccoli seeds made for sprouting online or at the grocery or health food store.Then, put 2 tablespoons of the seeds in a mason jar, cover them with filtered water, secure with a mesh lid and let them soak for five hours in a cool spot, away from sunlight, at a temperature of about 65 to 75 degrees Fahrenheit.While all the experts say broccoli sprouts taste best served fresh, you can also store them in the freezer to expand their life.Evans suggests putting a few sprouts in ice cube trays (roll them into a ball), top with water, and freeze, so you can easily pop 'em in your smoothie.One crucial step before you eat broccoli sprouts: Wash them thoroughly, as they have a higher risk of carrying E. coli than other veggies, says Bruning. .
Broccoli Sprouts: How This Cancer-Fighting Food Promotes Longevity
Broccoli sprouts have skyrocketed in popularity thanks to scientists like Rhoda Patrick and Jed Fahey.Broccoli sprouts belong to the cruciferous vegetable family, which has been studied extensively for their powerful anti-cancer and anti-inflammatory properties.One meta-analysis—a study examining multiple studies—found that those who consumed a larger amount of cruciferous vegetables had a lower risk of mortality.[1-5] Cruciferous vegetables also decrease inflammation markers in humans, one of the leading causes of accelerated aging.When cruciferous vegetables are chewed or chopped (or broken down in some way), an enzyme called myrosinase is released and reacts with glucoraphanin.To sum it up, sulforaphane is the end product of an enzymatic reaction that occurs when we consume cruciferous vegetables.Broccoli, cabbage, Brussels sprouts, and cauliflower are among the most widely consumed sources of sulforaphane.When put to the test in humans, sulforaphane intake, particularly via broccoli sprouts, shows a wide range of health benefits.The experimental group excreted significantly higher amounts of the human carcinogen benzene (as much as 61%!When looking at markers of cardiovascular disease (the #1 cause of mortality in the United States), the consumption of broccoli sprouts also shows promising results.Similarly, patients with type 2 diabetes had reduced triglycerides and improved cardiovascular health markers after ingesting 10g/day of broccoli sprout powder for four weeks.The research indicates that broccoli sprouts have very potent beneficial effects, including their potential to reduce the risk of cancer and cardiovascular disease.Purchasing broccoli sprouts from the supermarket can be quite expensive, but growing them yourself is a cheap and convenient alternative.Interestingly, you can increase the availability of sulforaphane in broccoli by adding mustard seed powder to it.One study found that, when mustard powder was added to cooked broccoli, it increased the bioavailability of sulforaphane by over four times.This mainly stems from the growing conditions of sprouts—temperature, pH level, water activity, etc.—which are also all ideal for the growth of potential pathogens.As mentioned above, studies show that just 100mg (½ cup) of broccoli sprouts can improve markers of cholesterol and oxidative stress. .
How To Grow Broccoli Sprouts
A few months ago, I was browsing (pretty aimlessly to be honest) books at the library, and I stumbled upon Microgreens: How to Grow Nature’s Own Superfood.I’ve been interested in growing micro greens for a long time, so I checked it out – and loved it!Even though micro greens have always been my ideal, I secretly love growing sprouts, because they’re just so darn easy!They’re not as sweet, in fact, they’re kind of peppery, which make them less fun to eat alone, but awesome in salads, and on sandwiches!My latest favorite way to eat them is on salad with dairy-free ranch dressing, and to add them (in moderation!).They contain 1,000x the nutrients of mature broccoli according to research by John Hopkins, and Ohio State Universities.I ordered mine through Amazon Subscribe and Save (and then canceled my subscription after two deliveries, because that’s a lot of seeds!Many seeds meant for growing mature broccoli are treated with toxic fertilizer or bug poison – not cool!Step four: When the sprouts get to be about 3/4 of an inch long, move them to a window to get partial sunlight.Gently stir them around and pull the mass apart to free the hulls to float to the top.Step six: Place the sprouts back into the jar, or another container, and store in the refrigerator. .