The Mighty Mini: Broccoli Sprouts

Gut-loving goodness

For many, broccoli conjures images of chunky florets roasted to perfection. While mature broccoli is a nutritional powerhouse (and one of my favorite veggies), its younger sibling, the broccoli sprout, deserves the spotlight, as well. Even though these are tiny little greens, they are packed with incredible health benefits, and therefore shouldn't be underestimated.

Beyond Vitamins K and C: You're right! While mature broccoli boasts high levels of Vitamins K and C, broccoli sprouts are better known for their glucosinolate content. These bioactive compounds convert into sulforaphane, a molecule with many health-promoting effects. These sprouts pack between 10–100 times the amount of glucoraphanin than adult broccoli!

Photo credit: Sproutman

Here's why you should consider adding these tiny greens to your diet:

1. Anti-Inflammatory: Chronic inflammation is behind many diseases, such as autoimmune diseases, cancers, Type 2 diabetes, asthma, depression, and anxiety. Sulforaphane in broccoli sprouts boasts potent anti-inflammatory properties because it can neutralize toxins circulating in our body.

2. May Fight Against Cancer: Studies suggest sulforaphane may help protect against various cancers, such as throat, lung, colon, prostate, breast, bladder, and skin cancer by activating detoxification enzymes and hindering cancer cell growth.

A mouse study discovered that sulforaphane stops the growth of breast cancer stem cells and suggests it’s a useful dietary intervention to protect from breast cancer. (18)

Another lab study found that sulforaphane from broccoli sprouts and other cruciferous vegetables lead to cell death and permanent DNA breakage in colon cancer cells while leaving healthy cells unaffected. Dr. Axe

3. Gut Health: Broccoli sprouts are a rich source of prebiotics, which are essentially dietary fibers that "feed" the good bacteria (probiotics) residing in your gut microbiome. As these good bacteria feast on prebiotics, they multiply and thrive, creating a diverse and flourishing gut ecosystem. This translates to improved digestion, nutrient absorption, and a stronger immune system (YES!!).

4. Detoxification: Sulforaphane supports the body's natural detoxification processes by boosting phase II enzymes. It binds to a specific protein called Nrf2, which acts as the master switch for many detoxification genes. By activating Nrf2, sulforaphane essentially tells your body to ramp up production of Phase II enzymes, leading to more efficient detoxification.

5. Brainpower: Sulforaphane may protect brain cells and even improve cognitive function, potentially impacting memory, learning, and overall brain health. Studies suggest sulforaphane can increase BDNF, Boosting Brain-Derived Neurotrophic Factor potentially promoting neurogenesis (new brain cell growth) and protecting existing ones.

Amyloid Plaque and Tau Tangles: These protein aggregates are the hallmark of Alzheimer's disease. Sulforaphane may help reduce their formation and even promote their clearance from the brain.

6. Heart Health: Broccoli sprouts might contribute to healthy cholesterol levels and blood pressure management, potentially reducing the risk of heart disease.

A 2012 study found that rats that were given broccoli sprouts showed lower blood pressure after the sulforaphane stopped an epigenetic process called DNA methylation that researchers believe to be correlated with hypertension. Dr. Axe

So, guess what's sprouting in my kitchen next? It’s time to get my hands dirty (or rather, sprouty!) growing my own organic broccoli sprouts with Sproutman and

Sproutpeople

broccoli sprouting seeds– stay tuned for the green goodness!

Here are some creative ways to sprinkle these tiny powerhouses into your everyday meals:

1. Add to salads: Elevate your salads from ho-hum to "holy moly!" by adding a handful of broccoli sprouts. Try them with baby spinach, feta cheese, organic chicken, a drizzle of olive oil, and balsamic vineger for a refreshing and quick lunch.

2. Add to the Golden Goddess Smoothie: For a supercharged green machine, blend sprouts with your morning smoothie for a nutrient-packed breakfast or post-workout boost.

   Golden Goddess Smoothie Recipe:

   Liquid: almond milk, cashew milk, or coconut milk

   Healthy Fats: 1-2 tablespoons almond or cashew butter, avocado, or coconut oil

   Greens: 1 cup spinach, kale, romaine, or cucumber

   Fruit: 1/2 cup blueberries, raspberries, apple, or strawberries

   Protein Powder: 1 scoop Norcal, Kachava, or Nutiva

   Superfood Boosts: Turmeric, ginger, ashwaganda, bee pollen, cilantro, chaga mushrooms, or spirulina

   

3. Avocado Toast: Top your avocado toast with a generous sprinkle of broccoli sprouts. Drizzle with balsamic glaze or squeeze a lemon or lime for an extra zing.

   P.S. Don’t forget to soak your broccoli sprouts in a 3:1 ratio of water to food grade hydrogen peroxide for 15 minutes and then rinse to kill any parasites and their eggs!!

Beyond the Basics: Don't stop there! Here are some other ways to add broccoli sprouts daily:

• Add to soups: Stir a handful of sprouts into your next bowl of lentil or vegetable soup for added flavor and nutrient boost.

• Scrambled eggs: Add chopped broccoli sprouts to your scrambled eggs for a protein-packed breakfast with a satisfying crunch and drizzle with olive oil.

• Cauliflower pizza: Sprinkle raw or lightly sautéed sprouts onto your homemade pizza for a unique and healthy topping.

• Add to dips: Create a vibrant and nutritious dip by blending broccoli sprouts with hummus, tahini, lemon juice, and spices. Enjoy with veggie sticks or pita bread.

So.. don't let their size fool you. Remember, small changes are the most impactful, and broccoli sprouts are a delicious way to get your golden glow!

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Product of the week:

Winter blues got you down? And by "blues," do you mean flaky, itchy, parched skin? I feel the same. But fear not, fellow dry-skinned goddesses, because this week's Product of the Week might just be your holy grail: Primally Pure's Jasmine Body Oil.

Why I'm obsessed: Honestly, it's a love letter to my skin in a bottle. This oil delivers intense hydration without ever feeling greasy – a win-win if you ask me! But it's not just about the moisture.

Here's why I'm hooked:

• Naturally luxurious: Packed with skin-loving ingredients like jojoba oil, coconut oil, and avocado oil, it nourishes deeply without any harsh chemicals or toxins (think about your drainage funnel). Finally, something my skin can feel good about saying "yes" to!

• Antioxidant powerhouse: Jasmine oil boasts a wealth of antioxidants, fighting free radicals and protecting my skin from environmental damage. So, basically, it can help with premature aging – hello, golden glow!

• Amazing scent: The calming, sweet aroma of jasmine is pure aromatherapy. It instantly relaxes my nerves and turns my bathroom into a mini spa – Golden Glow Sundays just got an upgrade.

I'm still on this journey to achieving the dreamiest skin, and frankly, there's more to my story than just dryness. One day I will share my journey about my skin issues but for now, I'm focusing on giving my skin the best possible support with natural, non-toxic products.

Ready to give it a try?