For quite a while now, I have been including broccoli sprouts in my diet, having become aware of its benefits. Although available in stores, I like to grow my own, which is easy to do.
It can easily been incorporated into your daily lifestyle, I add the sprouts to my salad, in my smoothies or in my sandwiches.
All you need is a sprouting jar (to make your life easier buy jars that come with holders, available from Amazon or eBay). You can also buy broccoli seeds online but keep in mind that some shops sell broccoli raab instead of broccoli; make sure you read the ingredients before you purchase them (I learnt this the hard way).
One of the many benefits of broccoli sprouts is that they support detoxification, critical in a world of toxins and air pollution. Specifically, Broccoli sprouts contain a high level of sulphoraphane, one of nature’s top cancer-fighting foods. Among other benefits, It improves the immune system.
How to sprout broccoli seeds
Firstly, find a dark and warmish place for your seeds to grow; I use one of my kitchen cupboards.
Soak 2 tablespoons of broccoli seeds (ideally organic) in a sprouting jar. Half fill your sprouting jar with filtered water and then place the mesh lid on. Set aside in room temperature for 8 hours, preferably overnight.
The next morning, or after an 8-hour period, drain the water off the sprouts and rinse with fresh water (The mesh lid should remain untouched).
Rest the jar upside down at an angle on a sprouting jar holder or inside a bowl so that any remaining water drains off. Place the jar in a slightly warm but mostly dark place during this time (I put them in my kitchen cupboard).
Rinse the sprouts 2-3 times a day and place back in the jar holder or bowl after each rinse (I find it best to rinse the sprouts first thing in the morning, again in the middle of the day, and finally before I go to bed). After couple of days, depending on your room temperature, most of the seeds should begin to sprout.
Repeat the process of rinsing 2- 3 times per day and placing the jar on the jar holder or bowl following each rinse. Keep the jar in a dark place until the sprouts are approximately 2 centimetres long (usually after 3-4 days). At this point, the sprouts can tolerate some exposure to indirect sunlight.
Repeat this routine of rinsing and placing the jar upside down for another 1-2 days in a place with indirect sunlight.
By the 4th or 5th day, your sprouts will be long enough to eat. You’ll know it’s time to use them when they fill the jar.
Place the jar in a windowsill, exposing the sprouts to sunlight for a couple hours to allow the sprouts to develop a green colour.
Storing the broccoli sprouts
lay a kitchen towel or some paper towel on a large plate. Remove the sprouts from the jar after rinsing them and spread out for an hour or so until they dry.
Store the sprouts in a covered glass-lock container or the Mason jar with a secure cover. You can fridge your sprouts for 3-4 days.