Broccoli Microgreens- The Simple Guide

Broccoli Microgreens are simple to grow and use. Read on for a complete but simple guide to these incredible microgreens.

Discover the Nutritional Powerhouse: Broccoli Microgreens!

In the world of superfoods, broccoli is up in the top tier. However, its little sibling, the broccoli microgreen, has received increasing attention with its remarkable nutrient profile and associated health benefits.

What are Broccoli Microgreens?

Broccoli microgreens are the tiny young seedlings of the broccoli plant, a member of the Brassicaceae family. They are harvested just 10 days after planting. They are bursting with flavor because of their concentrated nutrients (with some nutrients up to 40 times higher than full-grown broccoli).

Nutritional Benefits

1. Vitamins Galore: Broccoli microgreens are rich in vitamins A, C, and K. These vitamins play crucial roles in supporting immune function, maintaining healthy vision, and promoting blood clotting.
2. Mineral Powerhouse: They are packed with essential minerals like potassium, calcium, and iron, which are vital for maintaining strong bones, regulating blood pressure, and supporting oxygen transport in the body.
3. Antioxidant Boost: These tiny greens are brimming with antioxidants that help combat oxidative stress and inflammation in the body.
4. Anti-Cancer: A prominent compound in broccoli microgreens, sulforaphane has been shown to inhibit the growth of cancer cells and promote their destruction. Regular consumption of this nutrient may reduce the risk of various cancers, including breast, prostate, and colon cancer.
5. Heart Health: The combination of vitamins, minerals, and antioxidants in broccoli microgreens supports cardiovascular health. They help lower cholesterol levels, reduce blood pressure, and improve overall heart function.
6. Immune Support: Broccoli microgreens boost the immune system with their combination of vitamins and other phytonutrients, helping the body fend off infections and illnesses more effectively.
7. Gut Bacteria: Eating broccoli microgreens every day helps to block the Helicobacter pylori bacteria’s growth in the gut of patients infected with the bacteria. Gastric cancer risk increases as much as six-fold in individuals infected with H. pylori.

Nutrients in Broccoli Microgreens:

A select few of the nutrients in Broccoli microgreens per 100 g of Fresh Weight:

For a more complete list of the phytonutrients in Broccoli microgreens, check out the references at the end of this article.

Sulforaphane in Broccoli Microgreens

Glucoraphanin is an important sulfur-producing glucosinolate and the precursor to sulforaphane. Broccoli microgreens are very high in Glucoraphanin, with 35% absorption.  These phytonutrients are bioactive compounds that have been associated with preventing several chronic diseases, including cancers.

The sulforaphane and carotenoids in broccoli contain powerful oxidants that protect and heal our eyes’ retinal cells.

A new study appeared to show that sulforaphane improves glucose control in patients with type 2 diabetes.

For those who are committed to increasing sulforaphane in their diet, broccoli microgreens are one of the easiest forms to include in daily meals.

Broccoli microgreens vs. broccoli sprouts

Broccoli sprouts are grown in a humid container and require rinsing several times a day to prevent the growth of pathogens such as E-coli. They are eaten at about 3-5 days. Microgreens are grown in soil (coco coir or other growing medium). They do not carry the same risk as sprouts and are considered a much safer method of growing this healthy plant. Microgreens have approximately 20% more nutrients than sprouts.

Broccoli Microgreens and Children

The nutrients in microgreens are concentrated. Studies have shown that 98% of children and youth in the United States do not get enough phytonutrients in their diet to maintain optimal physical and mental health. Broccoli microgreens are small, mighty, and easy to hide in meals and snacks that children like. We must increase the phytonutrients in our children’s diets and with microgreens, we have a solution. Broccoli microgreens are very easy to grow- and even a child who is ‘green averse’ is more likely to try something they have grown themselves.

S.T.E.A.M Education with Broccoli Microgreens

Tending their microgreens as they learn to grow food indoors may inspire students to become biologists, nutritionists, or engineers. Or quite possibly get a few kids to like salads. With 98% of American youth not eating enough fresh vegetables, learning opportunities such as growing microgreens can make a lasting impression and a nutritional difference in families.

Over four weeks, students can not only plant seeds and learn about seed biology, anatomy, and photosynthesis, but with guidance, they can begin to understand the farming industry supply chain, and how humans impact the planet through what they eat.

For younger students, using an art-based science journal encourages the development of observation skills. For more lesson plan ideas, click below:

Growing Broccoli Microgreens

Broccoli is one of the easiest microgreens to grow. They do not require a soaking period and will germinate in just a day or two. Begin with using a little over half of a teaspoon of seed per 5×5 planting tray.

As you gain experience growing broccoli microgreens, increase the amount of seed to 1 teaspoon. Be sure to water from below, never over the tops of the plants. Harvest at 10 days. For best quality, harvest by 14 days.

For complete growing directions, click below for “Microgreen 101”

Quick Start Growing Directions:

1. In a cup or jar, add ½ cup of water in your cup. Drop in the soil disc and allow it to absorb all of the water. Place a black tray inside the white water tray. Pour the moistened soil into the black tray. With your stick, gently move it so that the holes in the bottom of the tray are covered and the soil is even. The soil should be loose and ‘fluffy’ to allow good airflow.
2. Spread the entire packet of seed evenly over the soil. Do not bury the seeds. Place the second black tray over the seeds. Put a weight (such as a rock, or a can of food) inside the black tray. Place the tray in an area with good airflow, such as on a counter or table. Light is not necessary at this stage. Do NOT put the trays in the sun while covered!
3. For the next 3 days, the seeds will grow and develop Do not add water- there is enough moisture in the soil. After 3 days, remove the cover and weight

1. Move your microgreens into an area with bright light and good airflow such as on a windowsill. If you do not have a windowsill, give your growing microgreens the brightest light you have available.
2. Now that the cover is off, Pour ¼ cup of water into the bottom water tray. Pour out any excess water after an hour or so. Water once a day or less if the soil is still moist. This depends on your environment. Areas with humidity require less watering than desert areas of the country. Do not overwater.
3. When your microgreens are 7 days from planting, begin tasting them so you know at what stage you like them best. Most microgreens are ready to harvest in about 10 days, but you can eat them at any stage. Using clean scissors, cut the microgreens a little above the seed. You can harvest and use them all at once or cut them as you need them. 

A Culinary Delight

Beyond their nutritional benefits, broccoli microgreens add a delightfully mild but savory flavor to many recipes. They make a versatile addition to salads, sandwiches, soups, and smoothies, as well as desserts, snacks, breakfasts, and Hors d’oeuvre

How to Enjoy Broccoli Microgreens

Incorporating broccoli microgreens into your diet is easy. Of course, you can add them to:

• Salads: Sprinkle them over salad or use them as a base for a nutrient-packed salad bowl.
• Sandwiches: Add a handful to sandwiches or wraps for an extra burst of veggie power.
• Smoothies: Blend a small amount into smoothies for a healthful boost without altering the flavor significantly.
• Soups: Mix or blend them in soup after removing the pot from the stove.

You can also, of course, use them as a garnish to make food more inviting. But don’t stop there! They can also be put recipes such as popsicles, peanut butter bites, curry, spaghetti sauce, fried rice, sushi, granola bars, chilaquiles, stuffed celery, cookies, chocolates, and so much much more. Check out all the recipes here

• Because broccoli microgreens are small and mild, they can be ‘hidden’ and enjoyed in many creative ways.

Can you cook Microgreens?

While fresh, raw microgreens is always the most nutritious choice, cooking microgreens for 5 minutes in a 140-180°F soup pot will still yield 80% of the nutrient value.

One of the reasons to cook microgreens is to include more ‘green’ in food- to make green specks desirable. While some nutrients will be lost when heated, other nutrients will be released. For more information, review this article and the accompanying research: https://themightymicrogreen.com/cooking-microgreens-destroys-nutrients-fact-or-fiction/

Broccoli microgreens are not just a trendy food item; they are a nutritional powerhouse. With their dense concentration of vitamins, minerals, and antioxidants, they offer a simple yet effective way to boost your overall health. Whether you’re looking to enhance your meals or supercharge your nutrition, broccoli microgreens are a delicious and convenient choice worth exploring. Embrace the Mighty Microgreen,  and discover the incredible benefits of broccoli microgreens today!

Ready to take your health to the next level? Dive into the world of broccoli microgreens and enjoy the taste of wellness in every bite!

Are you growing broccoli microgreens primarily for the taste or the health benefits? Leave your answer in the comments, below!

Research

Bouranis, John A., et al. “Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens.” Foods, vol. 12, no. 20, Jan. 2023, p. 3784, https://doi.org/10.3390/foods12203784.

Ebert, Andreas W. “Sprouts and Microgreens—Novel Food Sources for Healthy Diets.” Plants, vol. 11, no. 4, Feb. 2022, p. 571, https://doi.org/10.3390/plants11040571.

‌Fuente, Beatriz de la, et al. “Antiproliferative Effect of Bioaccessible Fractions of Four Brassicaceae Microgreens on Human Colon Cancer Cells Linked to Their Phytochemical Composition.” Antioxidants, vol. 9, no. 5, 28 Apr. 2020, p. 368, https://doi.org/10.3390/antiox9050368.

Marshall, Rayna, et al. “Microgreens Nutrition Outreach: A Novel Tool for Community-Wide Dietary Disease Prevention.” Transformative Medicine, vol. 2, no. 4, Dec. 2023, pp. 88–97, https://doi.org/10.54299/tmed/qein4935.

Trina Ekawati Tallei et al. “A Comprehensive Review on the Antioxidant Activities and Health Benefits of Microgreens: Current Insights and Future Perspectives.” International Journal of Food Science & Technology, vol. 59, no. 1, Wiley-Blackwell, Nov. 2023, pp. 58–71, https://doi.org/10.1111/ijfs.16805.

Zeng, Wenjing, et al. “Bioactive Compounds in Cruciferous Sprouts and Microgreens and the Effects of Sulfur Nutrition.” Journal of the Science of Food and Agriculture, May 2023, https://doi.org/10.1002/jsfa.12755.

Weber CF. Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5362588/