Day 5:

Day 8:

Broccoli Sprouts – anti-cancer, anti-ageing, anti-inflammatory, anti-fat. Are you missing out?

  • The mason jars to make broccoli sprouts that I use (Shown in the video) are these ones, I recommend buying a total of 4-8 jars to produce a big enough batch each month
  • The seeds I use (shown in the video) are these ones.

If you haven’t heard already, Broccoli sprouts are *incredible* for your all-round health. I was told about them by an old friend a couple of months ago.

He raved about their benefits, and he was right. This isn’t just another cool fitness fad, these are the real deal backed up by a whole library of scientific research.

How to make broccoli sprouts
Grow broccoli sprouts with the top of the mason jar facing down

Just after I take them I always feel an incredible boost of energy, strength and vitality.

I did a bit more research – it turns out that broccoli sprouts are scientifically proven to prevent and fight cancer, detoxify your body, reduce inflammation and super charge your overall health in every other respect. The superfood of all superfoods?

I don’t think the amazing benefits are all too common knowledge in the health world (yet) (at least I haven’t heard them mentioned once in face to face chats with fitness pros in the UK) so I thought i’d share what I’ve learned to date in a written guide on the subject, including how to incorporate them into your daily meal or diet plan.

Scientific papers supporting the amazing properties of broccoli sprouts

The days of ‘bro-science’ on the internet are over. I don’t support or endorse anything that doesn’t have a weighty amount of scientific literature behind it – thats why I am a big fan of time under tension training. Broccoli sprouts are no exception. Here are the papers I read before trying these things and incorporating them into my meal plans with clients:

Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens

Broccoli Sprouts, cancer prevention and detoxification

Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

Antioxidant capacity of broccoli sprouts subjected to gastrointestinal digestion

Broccoli Sprouts Cheat Sheet

Sulforaphane in broccoli sprouts
Sulforaphane – where the magic happens
  • To get the science bit out of the way, the magic ‘ingredient’ in Broccoli sprouts is something called Sulforaphane.
  • In scientific study after scientific study Sulforaphane has been shown to have an incredible number of health benefits (including preventing and fighting many types of cancer and tumours).
  • The volume of scientific literature supporting Sulforaphane makes the health benefits of broccoli sprouts (which are very, very high in Sulforaphane) incredibly difficult to ignore or deny.
  • Broccoli sprouts are baby plants (i.e. not fully matured vegetables) that contain 100x more Sulforaphane (the good stuff that your body loves and that fights cancer) than normal broccoli.

Ready to give them a try?

How to make Broccoli Sprouts


You'll start to see proper signs of life in your broccoli sprouts after about two days - keep it up
Day 2 – You’ll start to see signs of life after about two days

What will you need to make broccoli sprouts?

  • Mason jars x 4-8 (if you are preparing them for the entire family (highly recommended to help them all stay healthy – you will need more) – this will save you time.
  • Organic broccoli sprouting seeds – these are dirt cheap and probably the single best coniferous vegetable you can eat, worth every penny!
  • A cool, dark space to store them.
  • A little tender loving care 😉

Instructions – How do you make them? (It’s easier than it sounds!)

  • These refrigerate well for about 2-3 weeks so make sure you prepare enough broccoli sprouts to maximise efficiency.
  • Start by taking a mason jar and filling it with two tablespoons of broccoli seeds, don’t exceed this amount since the seeds grow and will be overcrowded if you use too much.
  • Put the sieve lid on the mason jar, make sure it is on tightly.
  • Rinse the seeds with a small amount of water by swilling the water around, make sure all the seeds are well rinsed;
  • Drain away all excess water;
  • Repeat this process 4-8 times with a new jar each time – depending on the amount you want to make (4 jars usually lasts me just over a fortnight but if you are cooking for a family you will need more).
  • Put all of the jars into a cool, dark place such as a kitchen cupboard.
  • It is very important to position the jars using the angled bracket around the lid so that the top is facing down to allow all excess water to drain – if you do not do this your seeds will mould and you’ll lose the magic;
  • Put a waterproof tray like this one underneath the jars so you catch any excess water, clean this every now and then to remove any old water;
  • Each day you must rinse the seeds by topping up the jar with a little water and swilling and draining – twice a day else they will go mouldy (I set an alarm on my phone to do this at 6a.m. (when I wake up) and 8p.m. (just after I come home).
  • By day 8 you should rest the sprouted seeds in their jars in indirect sunlight on a window sill – this will give them a nice green apperance.
  • Day 9/10 – refrigerate them, they are good to use now for around two weeks!
  • The whole process takes about 10 days but boy, is it worth it.


Here is an update from day 5 of the process (half way!):If you have any questions about broccoli sprouts, please leave them in the comments below and i’ll get back to you ASAP!

Cheers to your good health!