BROCCOLI SPROUTS!
A
History on Sprouts
Sprouting is a new concept to many people,
particularly of the Western World. It was the Ancient Chinese Physicians that
recognised and prescribed sprouts for curing many disorders more than 5000
years ago. Western civilisations waited centuries to finally adopt sprouting
for its nutritional benefits.
Did you know that some of the first settlers of
Australia consumed sprouts? In the 1700’s, Captain James Cook had his sailors
consume Vitamin C rich foods including citrus fruits and sprouts to avoid
scurvy, which back in those days, was the greatest obstacle to surviving
voyages covering thousands of miles across largely uncharted areas of the globe.
Sprouts provide the body with a daily
source of vitamins as well as valuable proteins, minerals, trace elements and
enzymes. During germination, there is a sharp increase in the vitamin content
of sprouts; moreover, carbohydrates, fats and proteins are partially broken
down, increasing their digestibility.
Health
Benefits of Broccoli Sprouts
Different types of sprouts exhibit various
health benefits, however broccoli sprouts have attracted numerous studies
highlighting the outstanding effect that broccoli compounds have against human
disease.
Broccoli Sprouts:
-
Help prevent age related macular
eye degeneration and blindness
-
Sulforaphane helps to prevents tumour
growth and kills stomach bacteria that lead to ulcers and stomach cancer
-
Help to prevent high blood
pressure, heart disease and stroke
-
Isothiocyanates from broccoli
sprouts can decrease growth in bladder cancer cells
-
Broccoli sprouts contain cancer-protecting
agents, which activate enzymes to detoxify cancer causing chemicals in the body
and increase levels of glutathione (a potent antioxidant).
-
2-3 tablespoons of broccoli
sprouts a day can help prevent breast cancer, gastric cancer and other
diseases
-
Provides protection against
carcinogens, mutagens, toxins and oxidative stress
-
Has even been shown to ease
classic behavioural symptoms in those with Autism Spectrum Disorders.
Nutritional Information:
Contains vitamins A, B, C, E and K. Contains minerals Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Carotene, Chlorophyll, Trace Elements, Amino Acids and Antioxidants.
Protein: 35%.
Contains vitamins A, B, C, E and K. Contains minerals Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Carotene, Chlorophyll, Trace Elements, Amino Acids and Antioxidants.
Protein: 35%.
HOW I SPROUT BROCCOLI
What you’ll need:
-
Fine Strainer
-
Soaking Jar
-
Water for Soaking, Rinsing and
Watering (I used filtered water)
-
Layered Sprouter/Germinator
-
2 tablespoons of Broccoli seeds (for my first attempt, I used 2 teaspoons)
 |
| Strainer and Jar of Soaking Seeds |
Preparation:
- Make sure all sprouting equipment is cleaned, and then rinsed with cold water before use.
- Measure the amount of seeds required (measure according to the packet instructions – each type of seed has different spacing requirements and particular growth needs) and rinse in a fine sieve under running water. For Broccoli sprouts, I used 1 teaspoon per layer for my first attempt. 1 tablespoon per layer would be ideal.
- Broccoli seeds require soaking. Scoop the rinsed seeds out of the sieve and place into a small jar with enough water to generously cover all of the seeds. Leave the seeds to soak for 6-8 hours.
Using the Layered Sprouter/Germinater:
- Pour the seeds out of the jar and into the strainer for rinsing. Rinse the seeds under running water.
- Gently transfer the seeds using a spoon, from the strainer and into the Sprouter. Allocate the seeds evenly between the Sprouter layers, ensuring that the seeds are nicely spread out upon each layer.
- Assemble the layers on top of each other.
- Depending on the type of sprouter you have and the type of seeds you are sprouting, follow the specified watering/rinsing instructions. For my sprouter, I gently poured approx. 500mls of filtered water into the top layer of the sprouter. This water then self drained through the inbuilt siphons into the lower layer and so on until the water reached the bottom catchment tray for disposal (handy for watering the outside pots!).
- After watering, place the lid on the sprouter.
- Place the entire sprouter unit into a light space out of direct sunlight.
- Rinse the broccoli seeds twice a day. With my layered sprouter, this was achieved by pouring 500ml of fresh filtered water into the top tray to cover the seeds. The water then rinsed and watered the seeds before draining into the lower layer and so on until the water reached the bottom catchment tray.... Quite a handy design!
- Sprouts should be ready for harvest in 3-5 days depending on environmental factors such as temperature, sunlight and the amount of water administered.
Note: Broccoli seeds produce small, fine,
white fibrous hairs during sprouting, giving a fury appearance. Do not mistake
this for mould.
If you do happen to find mould (rare when instructions are properly adhered to), the whole system will need to be cleaned, the seeds discarded and new seeds rinsed and soaked to start a new batch.
If you do happen to find mould (rare when instructions are properly adhered to), the whole system will need to be cleaned, the seeds discarded and new seeds rinsed and soaked to start a new batch.
Here
is my Broccoli Sprout Photo Diary:
DAY 1
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DAY 2
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DAY 3
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DAY 4
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DAY 5
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Enjoying the Harvest:
Use broccoli shoots on bread, toss into salads,
fry gently in coconut oil when preparing tasty casseroles, pancakes, omelettes or
rissoles; add to soups, dips, muesli, or simply stir into all kinds of pasta,
rice, vegetable, fish and meat dishes.
Sprout on! Demand to: Nourish Me Whole
Heartedly!
Enjoy,
Much Love,
Candice. Xx
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Sources:
http://www.isga-sprouts.org/about-sprouts/sprout-history/
28/~isgasorg/wp-content/uploads/2013/01/MainSproutNutritionPoints.pdf
http://www.isga-sprouts.org/about-sprouts/nutritional-advantages-of-sprouts/
Isoliquiritigenin (ISL) inhibits ErbB3
signaling in
prostate cancer cells, Biofactors.
2006;28(3-
4):159-68., Jung JI, et. Al.
Isoliquiritigenin (ISL), a flavonoid
http://67.228.126.128/~isgasorg/wp-content/uploads/2013/05/SproutNutritionFacts.pdf
http://cancerpreventionresearch.aacrjournals.org/content/early/2014/06/07/1940-6207.CAPR-14-0103.abstract
http://www.hopkinsmedicine.org/press/1997/SEPT/970903.HTM
http://www.hopkinsmedicine.org/news/publications/johns_hopkins_health/fall_2009/_better_eat_your_broccoli_sprouts
http://www.hopkinsmedicine.org/news/media/releases/chemical_derived_from_broccoli_sprouts_shows_promise_in_treating_autism
http://sproutpeople.org/broccoli-sprouts-organic/
