BROCCOLI

🌱 Nutritional Highlights

Broccoli microgreens are among the most potent functional foods, offering concentrated levels of sulforaphane, a powerful compound linked to detoxification, cancer prevention, and cellular protection. They’re also rich in glucoraphanin, vitamin C, vitamin K, and lutein, with up to 40 times more sulforaphane precursors than mature broccoli. Recent studies have shown that broccoli microgreens:

  • Deliver 73–161 mg of glucoraphanin per 100g, far exceeding the levels in mature broccoli

  • Exhibit high sulforaphane bioavailability, supporting anti-inflammatory and anti-cancer pathways

  • Contain abundant vitamin C (70–105 mg/100g), aiding immune and skin health

  • Provide strong antioxidant activity and enzymatic cofactors that support liver detox systems

🧑🏻‍🍳 Flavor & Best Use

Mild, slightly peppery, and earthy — broccoli microgreens have a taste like raw broccoli but more delicate. They go great with grain bowls, avocado toast, or green smoothies. They also add a healthy crunch to wraps and sandwiches.

🍽️ Suggested Serving Size

A typical serving of 20–40g (0.75–1.5 oz), or about 1 to 1½ cups of fresh broccoli microgreens, provides optimal levels of bioactive compounds like sulforaphane. For consistent health benefits, broccoli microgreens should be consumed 3–5 times per week. A container of our broccoli microgreens contains at least 57g (2 oz), meaning you should get 2 to 3 servings. This dietary suggestion is based on findings from Renna et al., 2020.

📚 Scientific Citations

  1. Renna, M., et al. (2020). The Use of a Nutrient Quality Score to Assess the Overall Nutritional Value of Three Brassica Microgreens. Foods, 9(9), 1226.

  2. Bouranis, J. A., et al. (2023). Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens. Foods, 12(20), 3784.

  3. Gao, M., et al. (2021). Combination of Selenium & UVA Radiation Affects Growth & Phytochemicals of Broccoli Microgreens. Molecules, 26(15), 4646.

  4. Di Bella, M. C., et al. (2021). Effects of Genotype & Growth Cycle on Glucosinolates in Broccoli Microgreens. Agronomy, 11(9), 1685.

  5. Le, T. N., et al. (2020). Bioactive Compounds & Nutraceutical Potential of Broccoli Microgreens. Plants, 9(8), 946.

RECIPES

  • Ingredients:

    • 1/2 cup shredded cabbage

    • 1/2 cup shredded carrot

    • 1/2 cup Broccoli Microgreens

    • 2 tbsp mayo or Greek yogurt

    • 1 tsp apple cider vinegar

    • Salt and pepper

    Instructions:

    1. Mix cabbage, carrot, and microgreens in a bowl

    2. Stir in mayo, vinegar, and seasoning

    3. Chill before serving

    Inspiration

  • Ingredients:

    • 1 cup cooked quinoa or brown rice

    • 1/2 cup chickpeas or black beans

    • 1/2 avocado

    • 1/2 cup Broccoli Microgreens

    • Dressing: olive oil, lemon juice, Dijon mustard

    Instructions:

    1. Assemble grains, beans, and avocado in a bowl

    2. Top with microgreens and drizzle with dressing

    3. Serve warm or cold

  • Ingredients:

    • 2 eggs

    • 1/4 cup shredded cheese, optional

    • 1/2 cup Broccoli Microgreens

    • Salt and pepper

    Instructions:

    1. Scramble eggs over medium heat

    2. Once almost set, stir in microgreens and cheese

    3. Season and serve hot with toast or avocado