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#91: How To Make Broccoli Sprouts

4 min read

In #87: Sulforaphane - Spread The Word #4 I wrote that I’m growing my own broccoli sprouts, because they’re so rich of Sulforaphane. In this post here I will write down my experience of growing them.

What you need:

What you need to do:

  1. Place two tablespoons of broccoli seeds in a wide-mouth mason jar, put the sprouting lids on it, rinse it once with fresh water and then cover them with water.
  2. Place the jar in a slightly warm and dark place for 8-12 hours so that they can begin to sprout. You can do this in the evening for example.
  3. On the next morning (at least 8 hours later), drain off the water and rinse the with fresh water.
  4. Put the mason jar upside down inside a bowl for example so that any remaining water can drain. Put the mason jar back to the dark place of step 2.
  5. The next step is just to wait ~12 hours (the next evening) to rinse them again with fresh water and put them back to the dark place of step 2. Do this for around 4 days (morning rinse and evening rinse). You will see the seeds break open and grow.
  6. When the sprouts are about an inch long, they can tolerate sunlight or light exposure. So put the jars to a place where the sprouts get some light.
  7. You can eat the seeds once you see some dark green leaves. In total the process takes around one week. I also start each mason jar on another day, so that I have a constant supply.
  8. Optional (if too many sprouts are left over). I just dry them with the Salad Spinner and store them in the fridge with the Food Storage Containers

If you want to watch a video, I can recommend this one here

How much to eat:

To get the benefits of many studies, in the video of Rhonda Patrick she estimates that we need to eat anywhere from 100-140g (I get at least 100g for every day from the 8 Mason Jars I use). See also her slide showing this:

Broccoli sprouts study results

Also to increase the Sulforaphane by ~3.5 fold I heat up water (I use the Cooking Thermometer for this) until 158 degrees Fahrenheit (70 degrees Celsius) and as soon as the water hits 158, I pour it into a high sided plate (or a jar) with the sprouts and cover it with another plate. Now I set a timer for 10 minutes. After the 10 minutes are over I put the sprouts in my blender with cold water and blend it. Also I mix it up afterwards with other fruits/veggies like banana, carrots, berries, etc. Which is my morning smoothie. More about the smoothie in another post.

See also this video regarding increasing the Sulforaphane in the sprouts:

How To Increase Sulforaphane in Broccoli Sprouts by ~3.5-fold