About Broccoli Sprouts

Broccoli sprouts are mentioned often in news articles. What are they and why are they good for you?

Broccoli sprouts, like other sprouts, are the baby version of mature plants. They are grown less than a week and usually eaten raw. A source of readily available nutrition, cancer fighting compounds, and antioxidants that can help reduce chronic ailments broccoli sprouts can easily become a staple to anyone’s diet.

It does not take long for the sprouts to grow. They are usually mature enough to eat in about 5 to 7 days and are easy to sprout; you probably have the tools to sprout them in your kitchen cabinet.

How to Grow Broccoli Sprouts at Home

Once you have the seeds – we recommend organic and non-GMO – soak 2 tablespoons in a jar or bowl of water overnight for about 8 to 10 hours. After the soaking, drain out the water making certain there are only wet seeds in the jar or bowl and no standing water. Rinse with fresh water and drain that out making certain there are only wet seeds in the jar or bowl and no standing water. Rinse and drain two times each day once in the morning and once in the evening. They are usually ready to eat in 5 to 7 days – shorter in the warmer temperatures and longer in the cold temperatures.

Serving Suggestions for Broccoli Sprouts

Once they are ready to harvest you can eat them in a variety of ways. Broccoli sprouts have a strong taste of broccoli and they are great on sandwiches or atop salads. You can also use them as a base for salads and add fresh veggies to them.

Because of their high-water content, these sprouts can be juiced. Add a handful to smoothies to ramp up the flavor or blend in other recipes. I like them in a cold sprout soup within a tasty broth and other chopped veggies. Perfect after being outdoors in the hot weather. Mix them with other seeds to get a variety of nutrition and flavors in one bite. Pair them with alfalfa and clover and enjoy the mild sweet flavors as a contrast. Or add a little radish for a bit of heat.

Broccoli Sprouts Nutrition

Part of the cruciferous family, they share a similar nutritional profile to kale, cauliflower, cabbage, radish, and Brussel sprouts. They are a good source of Vitamins K, C (60% of the RDA), B6 and E; as well as folate, dietary fiber (1 cup has 4 grams of fiber), phosphorus, potassium, and magnesium. What makes them stand out is their high amounts of sulforaphane, a cancer-battling compound. 

The doctors at John Hopkins University hospital have found that broccoli sprouts are able to reduce certain types of cancer tumors. By chewing the sprouts, you “activate the enzyme (myrosinase) that converts a compound (glucoraphanin) in the broccoli sprouts into sulforaphane. The sulforaphane then reduces inflammation, detoxifies the body, and fights free radicals” (*Shape). Sulforaphane is an important player in reducing cancer risks and combatting heart disease and diabetes as shown by studies.

Since they are easy to grow and have so much good nutrition packed into them, it is no wonder they are very popular with home sprouters. Broccoli sprouts can become a part of everyone’s daily sprout diet.

Organic, non-GMO broccoli seeds are available on my online store. Broccoli seeds.

Learn more about on how to sprout seeds at home, using a mason jar. Mason jar sprouting.

*Credits: “You’re Going to Want to Add Broccoli Sprouts to Everything from Smoothies to Avocado Toast.” Shape, www.shape.com/healthy-eating/diet-tips/broccoli-s... Accessed 16 Aug. 2020.