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If you’ve ever heard of sulforaphane you’ve probably heard about broccoli sprouts. Sulforaphane is a powerful compound with a myriad of health benefits. And it’s why broccoli sprouts are one of the best health foods on the planet.
In the springtime and early summer, our thoughts tend to turn to gardening, farmers’ markets, and fresh produce. But you don’t have to have a plot or pot of your own to grow these microgreens. All you really need is a mason jar on your kitchen counter. While your countertop garden might be small, the health benefits are not.
If you’re unfamiliar with sulforaphane, let me provide a case for why these humble sprouts should be growing in all our kitchens.
Broccoli Sprouts = High in Sulforaphane
Broccoli sprouts are an incredibly rich source of sulforaphane. I wrote an entire ode to sulforaphane but the short version is that this plant compound:
- Releases antioxidant enzymes that may protect against cancer
- Benefits the heart and protects against cardiovascular disease
- Protects the brain against disease
- Increases glutathione
- Supports natural detoxification by increasing a compound called Nrf2
Sulforaphane supports every organ system in the body in one way or another. You can easily create your own local source by growing sprouts in your kitchen. One of the first things my thyroid doctor recommended after my Hashimotos diagnosis? Eat raw broccoli sprouts daily for their sulforaphane.
Now, if you’re already ruling them out, thinking they must taste terrible, hold on a moment. Surprisingly, the sprouts don’t taste like full-grown broccoli plants. Some people say they’re spicy, like radishes, while others report they don’t notice any taste at all. However, it likely depends on how much you’re using at a time. And if you blend large amounts in a smoothie, it may release more of the flavor.
Give them a try, and if you decide they aren’t for you, there is also a great supplement option. Read on!
Why Not Just Eat Broccoli?
Cruciferous vegetables have many benefits. Researchers find that eating them raw a few times a week reduces cancer risk by 40% or more. But when it comes to sulforaphane, full-grown broccoli doesn’t come close to power-packed fresh sprouts. Three to four day old broccoli sprouts have up to 100 times the amount of sulforaphane as mature broccoli. This is because the sprouting process increases the bioavailability of nutrients, making broccoli sprouts a superfood.
On top of that, cooking destroys sulforaphane. So unless you want to chow down on several pounds of raw broccoli a day, you likely won’t get much (if any) sulforaphane. Yet, cooked broccoli, and other cruciferous vegetables, are still healthy for many other reasons. Even if they aren’t as high in sulforaphane.
Biomedical scientist Dr. Rhonda Patrick offers a tip to increase sulforaphane in cooked veggies. She recommends sprinkling them with dried mustard seed powder. Mustard seed replaces an enzyme needed for sulforaphane production but that’s destroyed in cooking.
Reasons to Grow Your Own Sprouts
Hopefully, now you’re big fans of broccoli sprouts and understand why they should be a regular part of a healthy diet. Let’s talk about why we should grow them ourselves.
Thanks to researchers like Dr. Patrick, news has spread about broccoli sprouts’ benefits. I’ve seen broccoli sprouts in many stores, including all three of our local grocery stores. But these store-bought sprouts are expensive and we can’t really know how fresh they are. Remember, sulforaphane content spikes on days 3-4 after the seed sprouts. Store-bought sprouts are likely much older than this.
Save Money by Growing Your Own
Store-bought sprouts are also really expensive compared to growing your own. In fact, you’ll spend up to 10x as much! Sprouts from the store can run $2-5 an ounce, but you can grow them at home for $0.60 an ounce. Even less if you buy broccoli seeds in bulk like I do).
With basic equipment, you can grow 15-16 pounds of broccoli sprouts per pound of broccoli seeds. To put this in perspective, a 3-ounce container of sprouts is $6 at my local store. That ends up being about $32 a pound for sprouts. An entire pound of seeds costs less than that (and much less if you buy in bulk). In fact, I buy 5 pounds of broccoli seeds for $50 and grow up to 80 pounds of broccoli seeds for that, making them $0.62 a pound.
Plus, It is Soooo Easy
Some vegetables are worth buying because they’re too time intensive to grow. Or they take up too much room in the garden. Cabbage, celery, fennel, and some lettuces are all on this list. Organic broccoli sprouts are not. They’re almost foolproof to grow, ready to eat in days, and healthier than almost any other vegetable we can grow.
No Time/Don’t Like Sprouts?
Many sulforaphane supplements aren’t well absorbed by the body since it’s difficult to stabilize. The one exception I make is for this brand. They’ve developed a unique new process for naturally stabilizing sulforaphane. This is a great option if you don’t have the time or desire to harvest and juice broccoli sprouts every day. We take it when we’re busy or traveling. (They have a kids’ version too!)
How to Grow Broccoli Sprouts
Equipment
- Sprouting jar holders or a glass bowl that can hold up the jar
- Seed tray optional, to hold jars
Ingredients
- 2 TBSP broccoli seeds I buy in bulk
- filtered water
Instructions
- Place the broccoli sprouting seeds in a wide-mouth mason jar and cover with a few inches of filtered water.
- Put a sprouting lid on and place the jar in a slightly warm, dark place away from direct sunlight for 8-12 hours.
- The next day (or at least 8 hours later), drain off the water and rinse with fresh water.
- Rest the mason jar upside down at an angle on a sprouting jar holder or inside a bowl so any remaining water can drain. Continue to keep the jar in a slightly warm but mostly dark place during this time.
- Rinse the sprouts 2-3 times a day and place them back on the jar holder or bowl after each rinse. I rinse at meal times so I remember. After a few days, all the seeds should start to break open and grow.
- Keep up with the rinsing and keep the seeds in a darkish place until the raw sprouts are about an inch long. At this point they can tolerate some indirect sunlight or low light exposure.
- Eat the seeds once you see some dark green leaves, usually 3-4 days after they start to sprout.
Notes
Nutrition
The Best Place to Grow Broccoli Sprouts
I’ve tried various places and find this works best to place the jar on the counter above my dishwasher right before I go to bed. I cover the jar with a towel and start the dishwasher so a small amount of heat comes through the counter and helps the seeds sprout more quickly. That said, it also works to leave the jar anywhere on the counter or place it inside a cabinet at room temperature.
After a while, the sprouting just becomes part of the natural rhythm of the day and week.
To Store the Broccoli Sprouts
Wait at least 12 hours from the last rinse so all remaining moisture can drain off. Replace the sprouting lid with a regular mason jar lid or transfer it to an airtight container. Place in the refrigerator and store for up to a few weeks (though I recommend using them as quickly as possible).
How to Boost Sulforaphane in Broccoli Sprouts
These adorable sprouts are already one of the best sources of sulforaphane. But, if you want to be an overachiever, there are a couple of ways to increase the sulforaphane content before you eat them. The method I’m about to recommend is counterintuitive … heat them up.
I know, I know, I already said not to heat them above 158 degrees. But it turns out heating them to just below that actually increases sulforaphane. Heating to an exact temperature may also deactivate sulforaphane nitriles, which aren’t as beneficial. If we hit an exact temperature of around 158 degrees Fahrenheit, it deactivates the sulforaphane nitrile and not the myrosinase needed for optimal sulforaphane.
Dr. Patrick explains the sweet spot is heating to exactly 158 degrees Farenheight for 10 minutes. See her process in the video below. At her suggestion, I heat water and use a digital thermometer that beeps when it reaches temperature. As soon as the water hits 158, I pour it into a jar with the sprouts and set a timer for 10 minutes. Then, I let it cool and blend it in a blender.
Fair warning: a broccoli sprout smoothie is an acquired taste. I do it because it’s nutritious, but as you’d expect with a sulfur-containing food, it has a strong taste.
You don’t have to drink it straight up. You could also take a small handful and add them to your favorite fruit smoothie or juice. In small amounts, the flavor shouldn’t be too intense.
Have you ever grown broccoli sprouts? If so, what are your favorite ways to include them in your diet?
This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Have you ever grown broccoli sprouts? Will you join the sulforaphane fan club and start now? If you already grow broccoli sprouts, tag me (@wellnessmama) in your photos on social media so I can see!
You said As soon as the water hits 158, I pour it into a jar with the sprouts and set a timer for 1o minutes. Then, I let it cool and blend in a blender.
The full jar of sprouts? That’s a lot of sprouts, then have to wait another 4-5 days until its done again to get more sprouts? Am I understanding that correctly? I am guess you make a few jars at a time, but in my experience I have used a half gallon jar to make broccoli sprouts and it fills it up pretty much almost to the top… How much sprouts in the smoothie ????
Hi, I’m sorry my OCD needs more specific instructions.
1.) How many days do you rinse 2-3x a day and put the jar back in a dark place?
2.) How many days do you rinse 2-3x a day and put in indirect sunlight?
Would it look like this:
Day 1: Scoop, wash, soak overnight
Day 2: Rinse, drain, dark place 2-3x
Day 3: Rinse, drain, dark place 2-3x
Day 4: Rinse, drain, dark place 2-3x
Day 5: Rinse, drain, indirect sun 2-3x
Day 6: Rinse, drain, indirect sun 2-3x
Day 7: Rinse, Drain, indirect sun & 12 hrs later eat & store?
I tried growing broccoli sprouts in my tray style seed sprouter, and they did not turn out so great – went smelly and not all the seeds sprouted, even though I rinsed 3x a day. I think the trays hold too much water over the tiny broccoli seeds. Mung beans and lentils turn out great though. I think I will try again using the jar method, as they can drain better. Have you heard about putting a little citric acid in the rinse water to prevent mold?
I’ve found that broccoli sprouts do not need the dark. Every time I have tried dark they have rotted. Then when I use my plant lights instead they grow great. Somehow Broccoli seems different than radish and alfalfa (those two I grow successfully in the dark). I think people are assuming that all sprouts are equal but it appears that they are not.
Recently, I ordered some broccoli sprout seeds. However, they weren’t available at the incredible price of forty dollars for five pounds as mentioned in the article. Is there such a deal still readily available? Please, let me in on where and how I can also make a similar purchase. Thanks!
Did you click the link in the article?
I did click on the link. It looks like the price has doubled since you posted your article. l’m in Canada and even with exchange rate, 5 lbs for $110 ++ doesn’t add up. Thanks for your feedback and great article, though.
It’s probably due to Amazon.ca vs. Amazon.com. The prices are always changing, but it’s showing $44.00 for me here in the States…
Do you buy conventional? It’s only a year + later but organic are $80. Wondering if you do conventional?
I buy organic whenever possible…
The seeds show as not available and do you have a day by day what to do?
I followed your directions to a t and mine came out moldy ?
Can you suggest some ways to eat the sprouts.
I put them on salads…
How come broccoli sprouts smell like Hell? Seriously I reached a point where I couldn’t sprout them anymore simply because they always have a foul odor. Is it the sulforaphane that is causing this?
I tried to sprout some as well and it was horrid. Like dead animal stench. Maybe worse. However I didn’t look up how to do it, just put them in a shallow Pyrex with water. I think what I did wrong was not rinsing frequently – I’d be willing to try it again and rinse them. However they’re so tiny, I think it’d be hard to thoroughly rinse them without a dedicated setup like Katie suggests. Maybe I can rig one in a sieve? I don’t want to invest in any supplies until I know I won’t screw it up…
Katie, any suggestions on how to rig a setup if I want to try again before buying special lids and racks etc? Thanks!
You could actually do all this stuff without spending an extra penny! Thoroughly wash out (sterilize: boil for 10-15 minutes in water in a big ol’ stock pot) a mayo jar, or a jam jar (if you wanted to start small)… It would be preferable to use a screen lid for best drainage of the rinsed sprouts, and you don’t even have to remove the lid, just rinse and drain right through it.
But if you want to use what you have on hand, get a cloth napkin and a rubberband, and fashion a lid from that. Free tip: using a pure *linen* napkin will ensure a sanitary set-up, bc linen actually has properties that supress ickies– some kind of miracle keeps stuff fresh longer. Possibly less likely to spoil, but don’t quote me. I stopped buying bagged salads and started storing my heads of rinsed lettuce in linen napkins and/or linen dishtowels. It is amazing how long they now last. (Same reasoning behind the linen-wrapped mummies in Egypt that still look somewhat like the guy they buried 4000 years later.)
(Linen–pure flax linen!) You can find a linen napkin at World Market for $4. And if you end up not doing sprouts, you still have a linen napkin!)
I dont know why I can’t find the sprouting lids in any Walmart or Target around here, but good ol’ amazon has a few selections for pretty cheap, and some ship free. The only other thing you need is a wide mouth mason jar– I’m sure Big Lots has some…Oh! And the SEEDS! Amazon to the rescue again. Look for free shipping ones, organic, etc yada yada. Have fun ‘n Be healthy!
GLASS mayonnaise jar!
how dare you make money through the referral links to amazon by re-posting other people’s works, such as Dr.Patrick? provide the links to amazon, but don’t insert your code or just reference Dr.Patrick.
Not sure why you see that as a problem… I very clearly lay out our affiliate disclosure here: https://wellnessmama.com/affiliate-disclosure/. I also link back to her site in many posts and have the utmost respect for her and in no way am I ripping her off in any capacity…
There is nothing wrong with linking to books, etc, with affiliate links. How dare you say this site shouldn’t do what every single other site does, including Google. You should do your research about how the internet works.
^^^^^
What she said.
Blogs are how people with interesting ways of explaining stuff earn a living.
So, if you don’t like it, to quote Chrissy Tiegen, “Just cool your tits and scroll on by!”
The super super easy way to grow broccoli sprouts, or any sprouts, is to buy organic potting mix, a rectangular food storage container (like for cookies), and a spray bottle.
Cover bottom of plastic storage container in potting soil (a thick layer, about 1/2 inch).
Spray with filtered or distilled water until saturated.
Then sprinkle broccoli seeds in one layer all over soil.
Spray again with water. (The soil and seeds will soak up quite a bit of water the first day.)
Put container in dark closet, cupboard, etc.
Spray with water about 3 times per day.
Sprouts can be put out in indirect sunlight once they’re about an inch long and eaten once they get green. Just use kitchen scissors to clip sprouts off above soil.
You do not need soil to grow sprouts, nor do they need total darkness. You would only use soil if you were growing micro greens, and even then there are better methods than using soil. Sprouts do not need anything but water to grow.
As for the comments about the broccoli sprouts smelling bad, I use Gardens Alive two tiered sprouter and haven’t had issues with smells or mold. Broccoli sprouts do smell like broccoli, but it isn’t a particularly bad smell. I rinse two-three times a day and put them in a sunny window on the last day of sprouting to green them up. The sun makes them a little crisper as well. I usually harvest on day 4 or 5, although I have gone as far as seven days before harvesting without issue.
I agree, sproting in a jar with water like Katy suggests is the way to go and little mess. She inspired me to try again after a while of no sprouts. It’s like a lot of things, making it a part of your routine makes it easier. I do have one main question and a few others. Is there an easy way to get rid of the hulls, or do you just eat them? How green should they get? Mine are still fairly light after a few days in indirect light. Also, does it make a difference whether you soak the seeds in daytime or at night, since they’re kept in the dark anyway? I keep my mason jar in a small bowl to help with the tilt and put it inside a smallish lunchbox, the kind with a hard plastic box inside. Then I zip it partly closed. Enjoying having this superfood again in smoothies and salads.
Love your blog always great info. I plan to grow my own sprouts. But do you know how many so called reputable health experts that say we should not eat sprouts because we could get salmonella???? Propaganda is rampant!
Maybe that is referring to sprouts you buy in the store versus home grown.
Google “safe sprouting methods” and prepare to be educated! I have seen similar comments here and there, and I think they are referring to store-bought sprouts. Knowing what I know now I am apalled that I used to buy alfalfa sprouts from the grocery store in the 70s (part of “what i know now” is that people don’t necessarily know what they are doing, and some even think hand washing is a waste of time).
While I dont recall any recent news stories about anyone getting sick from store-bought sprouts, it sure could happen because just as they are at the right stage of development, they are constantly kept wet with those sprayer things in the produce dept. That’s why we need to be meticulous about draining between rinses, and only a couple times a day. Most important is Katie’s comment about top nutrition being available within a fairly short window, compared to the ones in the produce department hanging around for
Heaven-knows-how-long.
It does not appear the broccoli seeds recommended are organic. Wouldn’t organic seeds be preferable?
I just ordered some today on Amazon. Sorry I forget the seller but use the search terms “Certified Organic, non-GMO Broccoli seeds for sprouting”. On their product page you have a choice of sizes 4/8/16 oz, and up to 5 lbs. (not much difference in price between 4 and 8 oz). Most important is to select “Organic”, because the other option is “not”…!
I have heard they do not taste like broccoli, which is my favorite veggie, but that they are not bad. I will hide any not-great taste by adding a big cup of frozen organic strawberries to my smoothie. Can’t wait!
Good grief, why does just about everyone act as if Amazon.com is the only place online to shop? Jeff Bezos is the richest man in the world and I cannot understand why everyone seems to want to make him richer, as if he is the only game in town! Amazon’s warehouses are sweatshops where bathroom breaks aren’t even given in a lot of them! There are MILLIONS of little people who sell things online; be an angel and shop with them!
God bless you for saying what I am constantly saying to everyone – STOP SHOPPING AT AMAZON – they will take over everything if we continually make them the go-to. You are absolutely right, there are SO many online sellers trying to make a living, why are we making this jerk more rich?
I followed the link to the seeds in Amazon, and it did have conventional seeds as default, but you can use the drop down menu to choose organic, and the other drop down menu to change the amount.
Maybe I missed it, but can eating them with salads and sandwiches provide the same benefits as drinking them as a smoothie?
Yes, I would agree with you.
For whatever reason I have not been able to see comments on the site for awhile My question here is whether broccoli sprouts can be grown in trays as opposed to jars