How To Increase Sulforaphane in Broccoli Sprouts by ~3.5-fold

In this video I talk about how to increase the sulforaphane created from the glucoraphanin in your broccoli sprouts by about 3.5-fold, based on the results of a 2004 Phytochemistry paper entitled "Heating decreases epithiospecifier protein activity and increases sulforaphane formation in broccoli."

▶︎ Link to study discussed:

▶︎ Thermometer w/ alarm:

▶︎ Sprout kit:

▶︎ Sprout lids for mason jars:

▶︎ Bella tea kettle:

▶︎ Broccoli seeds:

Links related to FoundMyFitness:

▶︎ Subscribe on YouTube:

▶︎ Join my weekly email newsletter:

▶︎ Crowdfund more videos:

▶︎ Subscribe to the podcast:

▶︎ Twitter:

▶︎ Facebook:

▶︎ Instagram:

[godmode]

Dr, Rhonda is so amazing. I read everything she has ever written, watch everything she has ever recorded, and it has changed my life. My family and I are healthier, we feel better, and we owe it all to her hard work and research. She is dare I say, my hero.

[JosephTosey]

May I suggest an easier way to get 70C water: add a cup of boiling water to half a cup of room-temperature water. That results in 1.5 cups of (23C * 1 + 100C * 2) / 3 = 74C water, which will cool to about 70C when added to a room-temperature glass, with no instruments timers or hassle.

[FoundMyFitness]

NOTE: At the end of the video I demonstrate using a thermometer to try to get the temperature "just right." In actual fact, there's a lot of variables you may need to factor in to get your sprouts to 70ºC (the ideal temperature based on the study). If your sprouts are cold, for example, this may mean the water will be chilled immediately. I think the best you can probably do in this sort of kitchen setup is just try to approximate it to get it as close as possible. The good news is that, with broccoli sprouts, if you look at the figure from the study: even boiling for a short time works and doesn't fully disable myrosinase. The same is not true of the mature florets, however.

[dorengarcia]

Quick answer how to grow broccoli sprouts. 1) drainage is everything. I use standard canning jars, where the mouth is the same size as the jar so they come out easy. Soak overnight, rinse, they you must build something to hold the jars at an angle so they continue to drain. Like 110 degree angle instead of 90. 2) buy some red, green, blue plastic tops for your canning jars. They don't rust. Rust harbors bacteria and sprout rot. Plus the tops have fine, medium and course openings. More air = less rot 3) I have a bucket with diluted bleach. After I finish a jar I immerse it and the lid for just a second, rinse carefully, and let it drain and dry. Good Luck out there, stay healthy and Thank you Thank you Rhonda. Cured me of inflammatory arthritis.

[CovertMessiah]

The density of scientific terminology, fractured my synaptic connections, however, I find that your knowledge of nutritional interactions, is extremely beneficial, and believe that you could help a lot of people. KEEP doing it!. Thank you.

[Whiskeypete]

On JRE you mentioned doing another video on how to grow the best sulfurifane loaded broccoli sprouts possible. I would be very interested to see a step by step and how you grow and store your sprouts for the maximum sulfurifane enriched sprouts possible? keep up the great work.

[funny-video-YouTube-channel]

This is a neat trick. Science makes cooking more fun :-)

I think sprouts of many seeds and beans are more healthy, than cooked seeds. They might be even more healthy, when fermented in kimchi for a few days.

[paulgee]

The sprouts, especially that amount, will cool the 70C water significantly.If you want to check this put the thermocouple (probe) in the actual contaner with the sprouts, and then add more (hotter than 70) to get an equilibrium.

[Graylearner]

Thanks, Dr. Rhonda, just did my first batch of sprouts and went straight into the 70 deg C/158 deg F method. Then made a shake with about 1/2 cup of the treated sprouts. I felt a bit of a slight rush, but I guess that's bc of the potency.

[surfdocsteve]

I now use a Sous Vide to cook my sprouts. I can set it for 158 degrees and it stays there. Just put in a zip lock bag and cook for 10 minutes and then let cool. I then store them in the fridge for eating later. Works really well and is very accurate. I see a lot of comments about freezing but no response. Can you please comment on freezing vs heating.

[waterflow]

perfect balance of the fundamental information and understanding of broccoli sprouts followed by quick simple instructions on the 'How to' with video all in 3 minutes. A++ job and THANK YOU

[antokindness]

Dr. Rhonda, thank you so much from Italy!

[tapatiosweb]

Dr., most of the time I listen to others' videos in high-speed 1.5x so I can get the info fast!
with you I have to slow down the playback to 0.75x because what you say is very interesting.

[persistentone]

Maybe it's time to create a "Smoothie #3" video that shows how you incorporate the broccoli sprouts.

Are you using broccoli powder as well, and in what quantities against the sprouts?

[hipkiss]

Awesome! I love diving deep into the bio chemistry as cuts through so much assumption and prejudices .

[EclecticDiscus]

We need a Update!!! :

1.Maximum day to harvest for Sulforaphane?
2.Dosage per day for Max Benefits?
3. Freezing vs Heating?
4. Mustard?

Add more questions to list.

[billybbob]

You'll want to go a few degrees higher in the tea kettle so that the solution can be at the needed temperature when its mixed with the sprouts in the glass. I think a pot should be used so that the mason jar can be set in the pot to ensure a stable/slow cooldown from the specified temperature. Bar tenders know this principle well. Unless the experiment was done in similar practice, Rhonda's method may not garner the same result as the study. It's important to keep that water from cooling down throughout the 10 min soak. Experiment with settings on a burner plate to find the best setting to sustain 70c for ten minutes. I always love your work Rhonda, but that is my one criticism as someone in the HVAC field lol. You've been one of my go-to researchers for a while and I hope you keep it up. Best to you and yours!

[tranquil]

You forgot to mention that the myrosinase in the broccoli sprouts isn't essential if you introduce another source of it from another food. So you could just heat the sprouts and add some mustard seed powder or radishes to the meal and voila.

[AlexanderEmmanual]

Really appreciate the upgraded quality of video and production value.

[ShaneMorgan]

Should the water temp be maintained at 70 or just initially 70 degrees?