Is that white fuzzy stuff on my broccoli sprouts mold?

Most likely, no! What you are seeing is probably the micro-roots that become visible when the sprouts are dry. These feathery roots help with drawing in water and they will disappear after rinsing. Here's what they look like (taken 12 hours after rinsing): Whatever the sprouts look like—the smell test rarely lies! So make sure to smell the sprouts. If it's a bit off, don't risk it and start a new batch. In case this is your first time ever coming close to sprouts, note that the bitter smell is normal. If still in doubt, see this post for a comparison between feathery sprout micro-roots and actual mold.

How long does it take to grow broccoli sprouts? On what day of sprouting do the broccoli sprouts have the most sulforaphane?

Including the initial 8-hour soaking, sprouting broccoli takes 3-5 days in total. The sprouts will give you the highest amount of glucoraphanin (precursor to sulforaphane) as soon as the seed leaves pop out of the seed ! For me, this usually happens on day 3 or 4.

Where to buy broccoli seeds for sprouting?

I've always bought broccoli seeds on Amazon; this one has a great sprouting yield (80-90%)—but isn't organic. I'll purchase these organic seeds next. Your local plant nursery may also carry them, but they'll usually be in tiny paper bags meant for growing a mature broccoli "tree".

I forgot to water the sprouts...should I continue or toss?

In my experience, after about 18 to 24 hours of the last rinse—the sprouts always looked off, and rinsing them again didn't bring them back. That's why I would suggest restarting the process. Your mileage may vary, let your eyes and nose be your guide.

The growing sprouts are blocking the holes (sieve) and won’t drain...

This is most often a problem when using sprouting trays as opposed to jars. I would use a jar next time where you can easily clean out the lid and put it back on. If using a tray, pick out some of the sprouts that are blocking the drain and continue sprouting. You may have to do this for sprouts since the drain area will be large, which will likely harm them.

Can I freeze broccoli sprouts?

Absolutely! In fact, it's a great way to preserve nutrients and save time after sprouting a few batches of broccoli seeds. Just make sure to consume the liquid that oozes out of thawed sprouts if you do so. That "juice" likely has tons of glucoraphanin (which will become sulforaphane)! My favorite way of consuming frozen broccoli is adding them to smoothies...you won't even taste it!

Why are broccoli sprouts so healthy?

Out of all edible plants, broccoli sprouts carry the highest amount of glucoraphanin (precursor to sulforaphane). Sulforaphane is the most effective natural inducer of the Nrf2 pathway, making it one of the strongest antioxidants.

How much sulforaphane do broccoli sprouts have?

100 grams (little more than 1 cup) of broccoli sprouts may contain as much as 1200 milligrams * of sulforaphane, as opposed to up to 170 milligrams in mature broccoli per the same weight. * Please keep in mind that the above 1200 milligram figure is an estimate and requires treating the broccoli sprouts with heat to extract the highest amount of sulforaphane available.

What is the bioavailability of sulforaphane?

A study suggests that "the bioavailability of sulforaphane can range from 1 to 40%, with a mean at 10%." These outcomes seem to be affected by the person's gut microbiome, genetics, and metabolic differences.

How much broccoli sprout do I need to experience benefits?

Dr. Jed Fahey recommends up to about 2-4 oz (1-1.5 cups) per day, but benefits may be experienced by eating far less.

Is there an upper limit to how much broccoli sprout I should eat?

Although no upper limit for humans is known at this time, Dr. Jed Fahey recommends no more than 4 ounces (about 1.5 cups or 110g) of broccoli sprouts per day. Note that this suggestion doesn't stem from research, but rather from his personal experiences of palatability. Personally, I've never been able to eat more than about 3 oz...4 oz is a lot!

What do broccoli sprouts taste like?

They taste very similar to mature radish—pretty bitter with a pungent aroma. Believe it or not, this is a good thing! It means they have lots of glucoraphanin, as this sulforaphane precursor contains sulfuric compounds. More sulfur = more antioxidants!

How can I make broccoli sprouts more digestible? I've experienced stomach cramps in the past...

This is likely due to an intolerance for the type of fiber or some other component of the sprouts. I can't guarantee this will work—but if it were me, I'd try adding them into a smoothie so that everything is broken down before going into my gut. Worst case scenario, you could try sulforaphane supplements. It wouldn't be my first choice, but they do exist.

Is there anything to be concerned about when eating fresh sprouts?

Unfortunately, yes. Due to the risk of bacterial contamination in sprouts, the FDA doesn't recommend fresh sprouts to very young, very old, or immunocompromised people . So make sure to follow the sanitizing directions in the guide.

Growing Broccoli Sprouts for Highest Sulforaphane (Step-by-Step Guide)

Description

A complete guide for growing broccoli sprouts with tips for getting the MOST sulforaphane from your seeds! You'll also find out why broccoli sprouts are one of the most nutritious, healthiest foods we can imagine.

Ingredients

Scale

For Sprouting:

5 tablespoons of broccoli seeds
water

For Sterilizing:

3 tablespoons apple cider vinegar
1 drop of liquid dish soap (unscented preferred)

Suggested Equipment:

Wide-lid quart Mason jar
Stainless Steel mesh lid
Small plate with a dishcloth

Cook Mode Prevent your screen from going dark

Instructions

Sterilize the Seeds

Add the broccoli seeds into a quart jar. Fill the jar to 9/10 full with water and add apple cider vinegar until completely full.
Add a drop of liquid dish soap. Lightly mix and let sit for 10 minutes. Put the lid on and rinse with fresh water multiple times (at least five) to remove all soap.

Soak

After the rinse, add fresh water into the jar again and make sure to completely cover all the seeds (at least 1" above the seeds). Soak for at least 8 hours or overnight. Discard the water.

Sprout

Keep the seeds moist in a dark environment (like a pantry) by rinsing the seeds at least twice a day. Use a stainless steel mesh lid and stand the jar upside down (or at an angle) to drain excess water. Repeat for 3-4 days. As soon as leaves shoot out of the majority of the seeds—they’re ready to eat!

Optional: If you'd like the sprouts to turn green (chlorophyll synthesis), make sure to finish up the last few hours of the sprouting process in daylight or artificial light. This step has some nutritional benefits, but it doesn't affect sulforaphane output.

Optional: Pick Out Unsprouted Seeds

At this point, as long as the seeds you purchased have a good yield rate, about 80-90% of the seeds must have sprouted. However, there will still be lots of unsprouted seeds in the jar. This is mostly fine, but personally I remove them during the final rinse due to concerns about excess erucic acid. Add all contents of the jar into a large bowl and fill with water. The non-sprouted seeds will float on top (or sink to the bottom). Remove them as best you can—it's fine if you can't get all of them!

Enjoy Now or Save

Dry the broccoli sprouts on a dishcloth or paper towels, and save them in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 3 months. I love using fresh sprouts in Buddha bowls or salads. *If using frozen sprouts, making a smoothie is the best way as you don’t want them to lose any liquid while thawing.

Notes

Getting the Most Sulforaphane (up to 4 times): 1) Harvest the sprouts as soon as their cotyledons (leaves) pop out of the seed. 2) Leave the broccoli sprouts at about 70 degrees Celsius water for 10 minutes. Don't discard the water! 3) Transfer the sprouts and the soaking water to a blender along with 1/2 teaspoon of mustard seeds, mix and consume immediately.

Scale Up: If you think all this sounds like too much to do on an ongoing basis, simply scale up! As we said earlier, freezing works wonderfully as long as you incorporate the liquid leaked out while thawing. So once a month or every other month, scale up to as many jars as you like, or do it in gallon jars instead to freeze!

Jar Size: You can use any jar/tray you wish! Just leave enough room for sprouting by using up to 2 tablespoons of broccoli seeds per cup.

If you have other questions—check out the FAQs in the post or leave a comment.

Prep Time: 96 hours
Category: Healthy
Method: Sprouting
Cuisine: Universal

Nutrition

Serving Size: 1 cup
Calories: 50
Sugar: 0
Sodium: 9.3 mg
Fat: 0
Carbohydrates: 6.1 g
Fiber: 3.5 g
Protein: 4.5 g
Cholesterol: 0

Keywords: broccoli sprouts, sprouting, sulforaphane, cruciferous