Sprouting is relatively easy, fun and super nutritious. I encourage you to try it.

Sprouting needs no soil, very little sunlight, and just a little bit of water (and you get to control what water goes on your sprouts).

As long as you can rinse them three times a day (I suggest upon rising, afternoon and before you go to bed) then you can enjoy fresh sprouts all year around.

Why would you? They are packed full of nutrition, think about it, they are the potential to grow into a full plant, so it’s like a supercharged nutritious goodness in every bite.

My favourite sprout would have to be broccoli, as it really packs a punch in terms of nutrition. In particularly, it contains sulforaphane.

Once inside the body, sulforaphane activates a protein called Nrf2, a “switch” that turns on the natural defence mechanisms within our cells. More specifically, Nrf2 activation affects the expression of over 200 different genes, all of which contain the code for cellular defence against oxidative stress and ageing.

What does that mean? Think highly anti-inflammatory, anti-tumour, anti-viral and (indirectly) antioxidant.   The benefits for cardiovascular health, diabetes, inflammatory conditions, autism, and cancer have been studied.

Broccoli sprouts are 40 times more potent than eating adult broccoli. Getting them into your diet is an easy way to get a huge amount of health benefits for very little cost of effort.

How to:

How to Sprout Broccoli Sprouts

Sprouting broccoli seeds is easy, nutritious, and rewarding! Here’s a simple guide to growing your own broccoli sprouts at home:

What You’ll Need

• Organic broccoli seeds (specifically for sprouting)
• A wide-mouth mason jar
• Sprouting lid/screen (or muslim/cheesecloth with rubber band)
• Clean water
• Colander (optional)
• Bowl (optional)

Step-by-Step Process

1. Measure seeds: Start with 1-2 tablespoons of broccoli seeds per 250ml jar.
2. Initial soak: Place seeds in your jar and fill with cool water. Cover with sprouting lid or cheesecloth secured with a rubber band. Let seeds soak for 8-12 hours (overnight works well).
3. First rinse: After soaking, drain all water through the lid/screen. Rinse seeds thoroughly with fresh, cool water and drain well again.
4. Rinse and drain routine: Rinse and drain seeds thoroughly 2-3 times daily. Keep the jar at an angle (upside down in a bowl or dish drainer) to allow excess water to drain while maintaining airflow.
5. Light exposure: For the first 3-4 days, keep your sprouting jar in a dark place or cover with a towel. After tiny sprouts form with yellow leaves, expose to indirect sunlight for 1-2 days to develop chlorophyll (green color).
6. Harvest: Broccoli sprouts are typically ready in 4-6 days when they’re 1-2 inches long with small green leaves. Give them a final rinse before harvesting.
7. Dry and store: Drain thoroughly and use a salad spinner or clean towel to remove excess moisture. Store in the refrigerator in a container with paper towels to absorb moisture. They’ll keep for 5-7 days (if they last that long, in my house they do not!).

Tips for Success

• Keep your sprouting environment clean to prevent mold
• Ensure good drainage to prevent seeds from sitting in water
• Rinse consistently to maintain moisture without soaking
• If you notice any off smell or mold, discard the batch and start fresh

Enjoy your homemade broccoli sprouts in salads, sandwiches, wraps, or as a nutritious topping for soups and other dishes!