Sulforaphane, a potent antioxidant found in broccoli, is known for its numerous health benefits, including cancer prevention, anti-inflammatory properties, and neuroprotective effects. While sulforaphane can be purchased in supplement form, one of the most effective and affordable ways to add it to your diet is through broccoli microgreens.
These tiny greens contain up to 100 times more glucoraphanin the precursor to sulforaphane than mature broccoli.
In this step by step guide, you will learn how to grow, harvest, and turn broccoli microgreens into your own DIY sulforaphane supplements, saving you money and ensuring you are getting a pure, natural source of this powerful nutrient.
Step-by-Step Guide
1. Harvest the Microgreens
- Timing: Harvest your broccoli microgreens when they reach 10-14 days of growth, at which point they contain peak levels of glucoraphanin (the precursor to sulforaphane).
- Method: Use scissors or a sharp knife to cut the microgreens just above the soil line, ensuring you leave the roots behind.
2. Dry the Microgreens
- Rinse and Drain: After harvesting, gently rinse the microgreens to remove any soil or debris, then allow them to drain.
- Drying Method:
- Dehumidifier: Spread the microgreens evenly on drying racks and place them in a dehumidifier. Set the temperature below 125°F to preserve the nutrients. Drying typically takes 24-48 hours.
- Alternative: If you don’t have a dehumidifier, you can also dry the microgreens in an oven at low heat (under 125°F) or air-dry them in a cool, dark place. Avoid direct sunlight as it may degrade the nutrients.
- Drying Tip: Ensure the microgreens are completely dry to prevent mold or mildew before grinding them.
3. Grind the Microgreens into Powder
- Grinding Equipment: Use a high-powered blender (like NutriBullet) or a commercial grinder. A NutriBullet works well for home use, while a commercial-grade grinder may provide a finer powder.
- Process:
- Add the dried microgreens in small batches to your grinder. Start with a few handfuls at a time to ensure the grinder works efficiently.
- Tip: Keep the top of the grinder on for a few seconds after grinding to prevent a powder cloud from escaping. This helps you collect all the finely ground powder.
- Grinding Time: Grind until the microgreens turn into a fine powder, similar in texture to matcha powder.
4. Sift the Powder
- Sifting: Use a fine mesh sifter to separate any larger, unground particles from the fine powder. This ensures that only the finest powder remains, which is the most potent and concentrated form of sulforaphane.
- Regrinding: If needed, you can regrind the larger particles and sift again to ensure maximum powder yield.
5. Store the Powder
- Storage Container: Store the sulforaphane powder in an airtight container like a glass jar to maintain its freshness and potency.
- Avoid Light and Heat: Keep the container in a cool, dark place to prevent degradation of the nutrients over time. Amber glass jars are ideal for blocking out light and preserving the powder’s efficacy.