How To Make Broccoli Sprouts
Broccoli sprouts are hands down the single best food you can consume for inflammation and when we carry inflammation in our bodies, our health declines and the aging process accelerates. Not only do broccoli sprouts help our bodies release and reduce inflammation causing biomarkers, but they taste great and are super easy to make right from your own kitchen. All you need is some broccoli sprout seeds and about 5 days then you’re good to go!
Before I get into my best methods for producing the broccoli sprouts, I would love to jump into a little information on why this superfood should not be ignored.
Right now, we are living through a global event of historical proportions in the outbreak of Covid-19. Stress and anxiety are rampant as we try to coalesce all the new elements of our lives, namely isolation. As our stress levels rise, so too does the inflammation within our bodies.
One of the many side effects of high inflammation can be flu like symptoms, adding further fuel to the already substantial flames of our worry. Other health conditions can arise from the growing inflammation in our bodies, all stemming from a rise in stress levels. This is why it is so important we are taking steps to reduce our stress through stress relieving activities such as meditation and exercise. To add to our stress-relieving repertoire, broccoli sprouts make for an excellent at-home solution.
Some of the many benefits of consuming broccoli sprouts include:
- A decrease in inflammation
- Reduction in oxidative stress and improves liver function
- Helping to relieve depression
- An increase in the bodies detoxification of air-born pollutants like benzene
- Decreasing likelihood of Alzheimer’s
- Helping to fight against cancer
- Boosting the antioxidant capacity of cells
- Improving cognitive function
- Protecting your skin against UVB/UVA rays
- Lowering cholesterol
Broccoli sprouts, along with other green, leafy vegetables (or cruciferous), contain very high amounts of a compound called sulforphane. This compound is what attributes broccoli sprouts with their incredibly potent anti-inflammatory properties. Just a quick word of caution for those suffering from bowel issues, broccoli spouts may cause some irritation or flare up with ongoing symptoms. Please practice caution when consuming.
One of the other amazing benefits of broccoli sprouts is their simplicity and ease of production. You can literally make these anywhere! I choose to make mine in the kitchen where there is plenty of natural light and a temperate atmosphere. During this crisis, any chance we have to avoid going out is a chance worth taking, and with broccoli sprouts, all production can be done from the comfort of your home. From the purchasing of the seeds and containers to the eating, you won’t have to leave your house at all. I’ll leave links below to where you can purchase all necessary equipment.
As I mentioned, the steps to produce broccoli sprouts are very simple. Make sure you have a measuring set handy and a container to place the containers in to catch all the excess water. As we are going to be using our hands, make sure you give your hands a through wash for at least twenty seconds prior to preparing the broccoli sprouts.
- Take a clean mason jar and measure out 2-3 Tbs of broccoli seeds into the jar.
2.Fully submerge the seeds in roughly 1 cup of water. Leave in a cool, dry place for 6 hours.
3. Drain your seeds of all water after the 6 hours have passed.
4. Thoroughly rinse your seeds with fresh water, giving them a nice swirl. Drain immediately.
5. Allow your seeds to sit at a roughly 45-degree angle to drain. Leave for about 12 hours.
6. Rinse and drain your seeds twice a day for the following five to six days. I like to rinse in the morning and at night before bed
7. Once seeds have fully sprouted, take all sprouts out of the jar and give them a good rinse and they’re ready to eat!
Please keep in mind that broccoli sprouts will only keep for 5 days. Store in the fridge to keep them fresh.
As to be expected, there a several things that may go wrong in the production of your sprouts. Here are a couple of the most frequently asked questions about growing broccoli sprouts and their potential solutions.
If your broccoli sprouts start to smell, then we may have bigger problems on our hands and you may be up for a Nobel prize for your discovery…Ok, that was bad. I’ll leave the jokes to the professionals.
Quite a lot of sulforaphane, the antioxidant in broccoli sprouts, is produced when growing. Sulforaphane gives off a light sulphur-like smell which you may be picking up on. This is a good thing. If you find the smell overpowering or too unpleasant, then this is a problem. Make sure you are spending a good amount of time rinsing and draining thoroughly to avoid this.
If the smell is overpowering, discard your batch and start again.
This is actually very common and something I experienced in the first couple of batches I made. That being said, if you see mould, it’s time to throw out this batch and start again.
Mould is generally the product of high humidity and poor air circulation. Make sure your jar is positioned in a dry, cool area with plenty of room and fresh air. Do not store in a cabinet or somewhere in direct sunlight. Also, before you start, it would not be remiss to give your jar a thorough disinfectant.
Rest assured, having unsprouted seeds is normal. Like popcorn, there will always be some kernels left at the bottom of the box. That being said, if you notice a lot of your seeds are not sprouting, this may be because you aren’t thoroughly draining the seeds. Make sure you do everything you can to get out as much water as possible. Shake your jars until no water is coming out.
In the many times I have made broccoli sprouts, I have experienced all of the mishaps you could imagine, so don’t be discouraged if you don’t get it right the first time. Making broccoli sprouts from home is one of the simplest and most rewarding thigs we can be doing whilst in isolation and is a great way to stay healthy and reduce the amount of inflammation in our bodies. I would love to hear from you if you have made these sprouts and how it was for you.
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