Broccoli Sprouts
People know of the nutritional value of brussels sprouts,
alfalfa sprouts but few are aware of the benefits of broccoli sprouts.
They have been found to contain large quantities of enzyme-inducers
that protect against carcinogens. A 1997 John Hopkins University
study identified that broccoli sprouts contain 10-100x higher levels
of these cancer fighting compounds than broccoli heads themselves. So
why not grow broccoli with the intention of harvesting the sprouts instead?
Growing sprouts offers a lot of versatility. They can be grown anytime, anywhere and maintaining the plants takes only a few moments a day. The rewards are enormous- they supply a good portion of your family’s daily nutritional requirements, providing the highest amount of vitamins, minerals, proteins and enzymes of any food per unit calorie. They are easily digested and actually can improve the efficiency of digestion. They are also deliciously fresh and colorful. The hassles are minor, the costs are low and their freshness is wonderful. So although growing sprouts in your kitchen may seem like a small agricultural act it can be easy and without great expense or time.
Use only untreated seed, not seed treated for planting purposes. This precaution is necessary because some seeds meant for planting have been treated with fungicides or insecticides to protect the young seedling until it is established. Your local health food store or an organic seed company will carry a line of seeds for sprouting.
Next, just follow these simple steps:
- Soak 3 Tablespoons of seed in lukewarm (60-70 degree) fresh water
for (6-12 hours). Mix seeds around in the water to assure even water
contact. Brassica
seeds tend to float. Try to sink those that do by knocking them
down with your fingers. Most of those floating seeds will sink during
the hours they are soaking, but it is a good habit to pay attention
to your seed's needs.
- In the morning, drain off the water and place a layer of seed on
top of sterilized potting soil in a container. Any container that provides
drainage, aeration is rustproof and easy to sanitize you have around
the house will do - yogurt containers, bowls, even baking dishes, the
shallower the better.
- Cover the seed with more moist soil and then cover the entire dish
with Saran wrap.
- Set your container anywhere out of direct sunlight in a warm 65-75
degrees F room. You can use a counter top in your kitchen, but just
make sure it isn’t where it could get knocked over. This is where
your sprouts will do their growing. A plant can only perform photosynthesis when
it has leaves so until then light has little if any effect.
- The seeds will begin to sprout in about 3-5 days. On the day 4 relocate the sprouts if necessary, avoid direct sun –it can cook the sprouts. Indirect sunlight is best but virtually any light will do. During day 5 or 6 your sprouts will be done. The majority of the sprouts will have open leaves which will be green if you exposed them to light. Before your final rinse you will want to remove the seed hulls. Brassica sprout hulls are quite large (relative to the seed and sprout) and they hold a lot of water (which can dramatically lessen the shelf life of your sprouts), so we remove them. Transfer the sprouts to a big pot or bowl, fill with cool water, and agitate with your hand. Skim the hulls off the surface and do a final rinse and allow them to drain and dry thoroughly.
If you minimize the surface moisture of the sprouts they store much better in refrigeration, so let them sit for 8-12 hours before transferring them to a plastic bag or a sealed container for refrigeration.
Because sprouts are alive, they still appreciate an occasional rinsing to bring in fresh air and water to remove waste products even after you harvest them. They will continue to grow slowly and their vitamin content will actually increase. So don’t hesitate any longer discover the joys of sprouting seeds by starting some today?
Call the UNH Cooperative Extension's Family, Home & Garden Education Center 's Info-Line toll-free at 1-877-3984769 for "Practical Solutions to Everyday Questions." Trained volunteers are available to answer your questions Monday through Friday from 9 am to 2 pm .
By Rachel Maccini, Coordinator Family, Home & Garden Education Center, UNH Cooperative Extension, Hillsborough County