By request, here’s what I recommend after growing and eating broccoli sprouts every day for the past twenty weeks.
1. Develop a strategic goal. Eating broccoli sprouts can achieve several goals. Mine has been to address inflammation.
2. Use a relevant model. I used the 2018 clinical trial Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. For ten weeks the trial’s subjects daily ate 30 grams of fresh super sprouts that were at least a week old.
3. Develop tactical goals. I initially adopted a goal of 60 grams of regular sprouts started with one tablespoon of broccoli seeds. I follow 3-day-old broccoli sprouts have the optimal yields and Microwave broccoli to increase sulforaphane levels guidelines. A major difference from the model is that I create broccoli sprout hydrolysis compounds just before eating 3-day-old broccoli sprouts by microwaving them.
4. Obtain materials and equipment. Assuming you have a microwave, items that may not already be in your kitchen:
- Broccoli seeds. A 2.5 lb package may last seven weeks using two tablespoons a day. Vendors of broccoli seeds intended for home sprouting don’t differentiate their products with study evidence, so get what’s affordable.
- A fine mesh strainer. I use an 8-inch diameter one that isn’t long for this world because it has a lip that catches seeds, coats, and sprouts.
- Filtered water.
- A thermometer that can measure up to 60°C (140°F).
- Seven bowls that hold at least 16 fluid ounces. If your Victory Garden will be one-tablespoon batches started twice a day, it will look something like this, with the seventh bowl in the dishwasher:
5. Adopt methods. If you acknowledge that something you did or didn’t do is probably the cause of variability, you can make improvements.
- I use a 12-6-6 schedule to rinse broccoli sprouts three times a day. It produces better results than a 12-12 twice daily rinse schedule.
- I shape batches with a teaspoon so that all sprouts touch.
- The teaspoon and strainer are rinsed in between straining batches to prevent potential problems in one batch from spreading to others. They are also cleaned in the dishwasher every day.
- Every a.m. and p.m. I take the five oldest batches off my pantry shelf, and soak them for five minutes.
- While those five batches are soaking, I start a new batch by soaking one tablespoon of broccoli seeds. The 12-hour-old batch is strained, rinsed, strained again, then both bowls put on my pantry shelf.
- I strain the five soaking batches, put the four younger ones on the shelf, and close the pantry door.
- I reimmerse the 3-day-old broccoli sprouts batch in 100 ml filtered water, then microwave it on 1000W full power for 35 seconds to ≤ 60°C (140°F).
- I strain the microwaved broccoli sprouts, and wait five minutes to allow further myrosinase hydrolization of glucoraphanin and other glucosinolates into sulforaphane and other healthy compounds.
- I mix in homemade unsalted sauerkraut when I eat microwaved broccoli sprouts. It helps ensure that I thoroughly chew sprouts. Whatever glucosinolate hydrolization hadn’t already taken place will be initiated by chewing.
- About six hours between starting new a.m. and p.m. batches, I soak the five oldest batches for five minutes, strain them, and put them back on the shelf.
6. Adapt tactics to achieve goals. I didn’t get expected results after five weeks of eating broccoli sprouts started from one tablespoon of seeds, so I doubled the daily starting amount to two tablespoons. I split starting amounts of seeds into a.m. and p.m. one-tablespoon portions after reading A pair of broccoli sprout studies. I don’t eat sprouts immediately before, during, or after meals per Bioavailability of Isothiocyanates From Broccoli Sprouts in Protein, Lipid, and Fiber Gels which found that eating protein, fats, and fiber along with broccoli sprouts lowered compounds’ bioavailability.
7. Never give up. Growing a Victory Garden is a way to take responsibility for your one precious life. The primary enemy of such efforts is Madness of Crowds behavioral contagion. If you can keep that from infecting you, you can look forward to transformational experiences like I had during Week 9.
8. Take a walk every day.