This article provides 5 delicious ways to incorporate healthy broccoli sprouts into your diet, as well as how to maximize their health benefits and other frequently asked questions.
Now that we’ve grown our own fresh broccoli sprouts at home (see this step-by-step guide for instructions on how to easily grow broccoli sprouts in a jar, if you missed it), let’s take a look at some of the different ways of enjoying and incorporating broccoli sprouts in our diet.
5 Easy & Delicious Ways to Eat Broccoli Sprouts
This is my favourite way to eat broccoli sprouts. You can really pack in as many sprouts as you want, and it’s an easy way to get in your daily sulforaphane goodness. And if you’re not a fan of the taste of broccoli sprouts, a sweet fruit like banana can mask the flavour.
This recipe is my absolute favourite broccoli sprout smoothie recipe. It tastes so good you won’t even know there are sprouts in it!
Broccoli sprouts have a mild radish-y kick to them, so they’re great mixed into salads. Leafy green salads, pasta salads, quinoa salads, etc.
3. Dips and sauces
Harvest your sprouts when they’re still small and mix these tiny raw sprouts right into your favourite dipping sauce. Or simply chop up or blend in larger sprouts.
They can be added to:
- veggie dips
- vegetable purees
- other sauces
4. Garnish dishes
For the home chef out there, a sprinkling of sprouts adds a nice touch to the presentation of a dish.
Top up a sandwich with a sprinkling of sprouts.
Broccoli sprouts can be added to any meal really. Sandwiches, stir fry, scrambled eggs, soup….you name it!
How to Get the Most Sulforaphane From Broccoli Sprouts
Broccoli sprouts give the most benefits when eaten raw, not cooked.
This is because too much heat will deactivate the enzyme myrosinase, which is needed to convert the glucoraphanin in the sprouts into sulforaphane.
See this post to learn more about the benefits of sulforaphane.
How to prepare broccoli sprouts
Broccoli sprouts must be chewed, crushed, or chopped in some way in order to activate myrosinase and reap the benefits of sulforaphane.
Can broccoli sprouts be eaten raw?
As with most other sprouts and cruciferous vegetables, broccoli sprouts are safe and healthy to eat raw.
Can broccoli sprouts be cooked?
Broccoli sprouts can be cooked, but the cooking process will decrease or eliminate the availability of sulforaphane.
However, there may be a sweet spot where cooking at a low temperature for only a few minutes may increase sulforaphane. See more here.
Can broccoli sprouts be frozen?
Broccoli sprouts can be frozen to make them last longer, and even to increase the sulforaphane content (1). Great for smoothies!
Just use them straight from the freezer, because letting them thaw out reduces some of the sulforaphane content (1).
I hope you liked this post on how to eat broccoli sprouts. Let me know in the comments what ways you most enjoy eating broccoli sprouts!
Be very careful about freezing broccoli sprouts as you can reduce or eliminate the myrosinase enzyme needed to create and receive health benefits from sulforaphane. Add mustard seed powder or radish to frozen food to help activate the enzyme and don’t forget to cut them up!
Great tip! Thanks for sharing.