Recipe – Broccoli Sprouts

Learn to Grow Broccoli Sprouts for a Daily Dose of Magic 

If we were to crown a champion of the vegetable world it would have to be broccoli sprouts. These tiny, crunchy, baby plants are brimming with micronutrients including Vitamin C, potassium, and most importantly sulforaphane. 

Sulforaphane is a natural plant compound with powerful health promoting effects and broccoli sprouts have more of it than anything else known today. 

Sulforaphane is a highly effective food derived anticarcinogen. This means that consuming food rich in sulforaphane is one of the best ways to prevent cancer. Research has shown a dose of 40-60mg of sulforaphane per day reduced the risk of developing and/or a recurrence of:

  • Bladder Cancer
  • Breast Cancer
  • Lung Cancer (in smokers!) 
  • Prostate Cancer

Sulforaphane also has the following research documented effects:

  • Reduces DNA damage → ie: It slows aging.
  • Enhances the elimination of cancer-causing toxins. 
  • Promotes hormone balance and reduces the risk of hormone-dependent cancers. 
  • Reduces the risk of cardiovascular disease and mortality.
  • Improves blood lipids & reduces heart disease risk in Type 2 Diabetes.
  • May be associated with a longer lifespan. 
  • Reduces inflammation and improves immune function.
  • Mood enhancing effects for depression just as good as Prozac.
  • The neuroprotective effect in Alzheimer’s disease, Parkinson’s disease, and Huntington’s
  • disease.
  • It enhances neuron growth and plasticity in the brain.
  • Improves cognition and learning ability.

Curious to know more about this amazing compound? For a truly comprehensive, deep-dive into all things sulforaphane, check out Rhonda Patrick, PhD’s lecture.

How to Grow Broccoli Sprouts

Growing broccoli sprouts is simple & inexpensive, and this mild tasting sprout makes a great addition to just about any meal. Follow these simple steps and soon you’ll be on your way to a biologically younger, more vibrant self:

Ingredients & Supplies:

Step 1: ​Place 2-4 TBSP of organic broccoli seeds in your sprouting jar. Fill with enough filtered water to submerge seeds. Place in a dark cupboard at room temperature for 24 hours.

Step 2:​ After the seeds have soaked for 24 hours, drain the water from seeds. Rinse with fresh water and drain again. Place the jar lid side down on a sprouting stand or in a bowl to allow the water to continue draining. Return to a dark cupboard at room temperature for 24 hours.

Step 3:​ Repeat Step 2 for 3 more days.

Step 4: ​By day 5, the jar should be mostly filled with small yellow sprouts. Rinse and drain as usual, but place the jar in either direct or indirect sunlight for about 12 hours.

Step 5: ​Your sprouts should now be a nice spring green and are ready to eat! Keep them stored in the sprouting jaw in the fridge. Keep the sprouting lid in place to allow for airflow. 

Notes:

  • Try them with breakfast. They are delicious with sweet potatoes and eggs. They are also great on top of salads, soups, and sautés or can be added to smoothies.
  • 1 quart size jar using 2 TBSP of seeds produces enough broccoli sprouts to provide a 40-60mg dose of sulforaphane for two people. In other words, to maximize the benefits, eat them as often as you can!
  • Keep 6 jars sprouting at all times, each in a different phase of growth (ie: start a
  • new jar of seeds soaking everyday) to maintain your daily sulforaphane dose.
  • This whole process only takes about 5 minutes of care each morning.
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Dr. Leslie Yedor

Dr. Leslie Yedor

Dr. Leslie Yedor, DAOM, L.Ac. is an integrative medicine specialist and is trained in functional medicine, western allopathic medicine, and the use of traditional Chinese medicine. Dr. Yedor holds Doctorate in Acupuncture and Oriental Medicine and is a Licensed Acupuncturist and board-certified herbalist

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