Broccoli Sprouts the Best Form of Sulforaphane

September 5, 2009 by  
Filed under Broccoli Sprouts


Cruciferous vegetables like broccoli, cauliflower, kale, turnips and cabbage are full of very powerful disease-fighting compounds, one of which is sulforaphane.  This is one compound that appears to be quite a hard worker in keeping your body in top condition.

For instance, sulforaphane has been found to:

  • Boost cell enzymes that protect against molecular damage from cancer-causing chemicals.
  • Increase your liver’s ability to detoxify carcinogenic compounds and free radicals. This in turn protects against cell mutations, cancer and other harmful effects.
  • Mobilize, or induce, your body’s natural cancer protection resources and help reduce your risk of malignancy.
  • Trigger the production of phase II enzymes, which are among the most potent anti-cancer compounds known.

It also appears that sulforaphane plays a role in preventing oxidative stress.  While some level of oxidative stress is a normal result of your body processes, many, many factors, from pollution to obesity to mental stress, can cause an excess of free radicals in your body and this is associated with various chronic diseases and aging.

Sulforaphane, however, seems to stimulate a variety of antioxidant defense pathways in your body that can actually fight oxidative stress and slow down the decline in your immune system that happens with age.  In theory, this means that eating vegetables that contain sulforaphane could quite literally slow down the hands of time.

The amount of nutrients in any vegetable are rarely set in stone. The quality of the soil, how they’re grown (organically or conventionally), how fresh they are, and how they’re cooked all play a role. But, generally speaking, are you wondering how much broccoli you would need to eat to get some of the health benefits mentioned above?

Well, a team of researchers from Johns Hopkins University attempted to calculate how much broccoli you would have to eat in order to produce a significant degree of protection against cancer.  They found that you would have to eat an average of about two pounds of broccoli a week in order to reduce, say, your risk of colon cancer by about 50 percent.

Broccoli Sprouts A Better Broccoli Alternative

If you’re looking for the variety of broccoli that will pack the most nutritional punch, broccoli sprouts are as close to a “sure thing” as you will get. Because sprouts are just beginning their growth process, they are packed with high concentrations of vitamins, minerals, amino acids and more. The nutrition in sprouts is so concentrated that they are said to be among the healthiest ways to consume vegetables, and broccoli is no exception.

According to the researchers at Johns Hopkins, just 5 grams (0.17 ounces) of broccoli sprouts contain concentrations of the compound glucoraphanin (a precursor to sulforaphane) equal to that found in 150 grams (5.2 ounces) of mature broccoli.

So you would need to eat 30 times the amount of mature broccoli to get the same nutritional benefits as one serving of broccoli sprouts.

The Dangers of Phytic Acid in Non Sprouted Food

September 5, 2009 by  
Filed under Featured Articles, Phytic Acid


The Science of Farming

Before factory farming was introduced, grain was partially germinated (sprouted). This resulted from being sheaved and stacked in fields, which stood for several more weeks before threshing. During this period, the grain seeds were exposed to rain and dew which soaked into the sheaves. The grain would pick up this moisture and with heat from the sun, conditions became ideal for favoring a degree of germination and enzyme multiplication in the grain.

The process of sprouting drastically changes the composition of the grain in numerous ways that make it more beneficial as a food. For example, sprouting increases the content of such vitamins as vitamin C, B, B2, B5 and B6. Carotene, which is converted to vitamin A, increases dramatically – sometimes eight-fold.

More importantly though, when sprouting occurs phytic acid, a known mineral blocker, is broken down. Phytic acid is present in the bran of all grains, the coating of nuts and seeds and inhibits the absorption of calcium, magnesium, iron, copper and zinc.

These inhibitors can neutralize our own digestive enzymes, resulting in the digestive disorders experienced by many people who eat unsprouted grains. There are many scientific indicators linking grain consumption to rheumatic and arthritic conditions as well. Complex sugars responsible for intestinal gas are broken down during sprouting and a portion of the starch in grain is transformed into sugar. Sprouting also deactivates aflatoxins, which are toxins produced by fungus and are potent carcinogens found in grains.

By purchasing your own organic whole grains and sprouting them before making your own breads and cereals, you can avoid the unwanted effects of phytic acid. Sprouted bread can also be purchased from some local supermarkets and most health food stores now a days.

Phytic Acid – The Hidden Problem

As mentioned, phytic acid is also present in the coatings of seeds and nuts. So eating nuts and seeds without soaking them for at least 8-12 hours to break down the phytic acid can produce the same enzyme blocking and mineral blocking effects eating un-sprouted grains can. Which is one of the reasons why many people find relief when they remove grains from their diet, particularly those containing gluten.

Some experts claim that cooking and processing, as in the making of bread, will break phytic acid down and nullify its effects on those consuming processed grain products. The following study illustrates how merely milling grains into flour and baking will not break down phytates.

In 1964, it was found that boys in Iran and Egypt had severely underdeveloped testicles. Tests showed they had extreme zinc deficiency, yet zinc was plentiful and widely consumed in those countries. It was discovered that zinc was bound by phytates in the bread they ate. While the bread contained a great deal of zinc, it was useless because it was locked up! This important finding will become even more important in understanding the potential downfalls that come with over-consumption of processed grains.

The Sprouting Book: How to Grow and Use Sprouts to Maximize Your Health and Vitality by Ann Wigmore Book Review

July 10, 2009 by  
Filed under Sprouting Books, The Sprouting Book

128 pages

Ann Wigmore is the founder of the Hippocrates Health Institute of Boston, includes lists of seeds for sprouting, directions for maintaining a sprout garden (indoors and out) by various methods, and recipes for food and drinks from the harvest. Clear drawings complement the text.

This book was written for everyone who is interested in good nutrition at a low cost and with great taste, this highly practical and fully illustrated book provides readers with all the information necessary to start and maintain an indoor sprout garden. The book discusses a wide variety of sprouts and sprouting methods, explains the sprouts importance in a healthy diet and presents a wealth of simple and delicious recipes.


“Terrific! A wonderful book on sprouting for many a skill level. Getting started couldn’t be easier, as she provides several methods, along with helpful charts and recipes. Sprouting is a simple way to lead a nutritious lifestyle, and this book details the process quite well. (p.s. – the section on composting is an added bonus!)”

“Seriously, she was really a pioneer…and did many great things for others, unselfishly, to promote global health care. As to the book, another great Wigmore book with easy, clear and precise ideas one can readily put into motion…and soon be eating delicious sprouts all year long, using her funky recipes. If you’re a city-dweller, she also explains how-to for apartment living. Great book to offer to any beginning living-foods vegetarian you may know. Good investment. Reasonable price.”

J Brown

“Great book – lots of info on all types of sprouts – why to grow sprouts, how to and what to do with them – love the recipes. While i have done some sprouting – this book has certainly expanded my horizons. I’ve been experimenting with many different kinds of sprouts.”

Karen Davison


Sprouts The Miracle Food: The Complete Guide to Sprouting by Steve Meyerowitz Book Review

July 10, 2009 by  
Filed under Sprouting Books

The Sproutman’s guide to indoor organic gardening shows you step by step, how to grow these delicious baby greens and mini-vegetables in just one week from seed to salad. This guide can make anyone a self sufficient gardener of sprouts that are bursting with concentrated nutrition. Sprouts the Miracle Food includes comprehensive nutrition charts, questions and answers, seed resources, illustrations, photo’s & Charts.


“Yes, as one person noted, the humor is sort of out of place. Bad puns throughout. I’m still giving it a 5/5 because it’s the most helpful sprout book I’ve seen.

Friends of mine recommended it to me – they have an attractive set-up of baskets of sprouts growing in little seed-germinator covered plastic trays. They are thrilled with the book, and we are excited about starting to sprout. We did sprouts years ago in jars, but this system is better.

Though the book could be more condensed, it’s still an easy read in a few hours. And where else is this vital information available in such thorough detail? If you are considering sprouting, you will find the information valuable.”


“This is a great book for a person who is interested in sprouting; it is very detailed and is truly full of very interesting and useful information. The book also helps to nullify a lot of the myth about toxins and hidden dangers in sprouts. The real dangers, in actuality, exist in cooked, processed, adulterated, toyed-with, sprayed, chemicalized, distorted foods (which our grocery shelves are full of). I am now 50 years old. Back in my youthful college days, I used to sprout a great deal, eating living foods exclusively. Though I stayed being a vegetarian, I got back into the cooked food craze… eating food like it was a drug for “taste” only. I work with the multiply handicapped and even though I am a teacher I have to do a lot of lifting (of adults who are not at all feather-weight). My arthritis (which runs in the family) was killing me, despite taking all kinds of natural and man made supplements. Getting back to live food was the answer I needed. Steve’s book was inspirational and very helpful. I should have never deviated from what was truly the most nutritious way to eat! Steve’s book is a priceless tool for anyone interested in sprouting… it has all kinds of neat tips and suggestions. I would not want Steve’s book, including his Kitchen Garden book… missing from my shelves! As Hippocrates said: “Let your food be your medicine, and your medicine be your food.”

Thomas P.


Lentils Sprouts 101 w/ Lentil Soup Recipe

Lentil Sprouts Shown With Other Sprouts

Lentil Sprouts Shown With Other Sprouts

So what are lentils?  Lentils are small beans with a round flat shape that are  native to Central Asia.  You should use only green lentils for home sprouting because red lentils are hulled after harvest and most of them will not sprout.  However, if you are buying lentil sprouts for sprouting don’t worry about it.  Organically grown lentils are available at most natural food stores.

Lentil sprouts are rich in protein, iron and vitamin C.  You can use them in salads with dulse (yum!), in sprout loaves, breads, and in green drinks.  They also go well with marinated vegetables or a super yummy lentil sprouts soup. Below is our lentil soup recipe.


To make the World’s Best Lentil Soup Recipe you will need:


  • 1 kg fresh tomatoes from your organic garden
  • 200g (1 cup) sprouted lentils
  • 2 onions
  • 1.25 litres (5 cups) vegetable stock
  • 1 tsp brown sugar
  • fresh or dried basil
  • seasoning
  • olive oil

To Make Lentil Soup

  1. Place the fresh tomatoes in a pan of very hot water for 1 minute, fish them out with a slotted spoon and peel away the skin.  Set them aside for use later on.
  2. Peel and roughly chop the onion and rinse the lentils in a colander.
  3. Cook the onion in a little olive oil in a large saucepan, until golden.
  4. Add the lentils, tomatoes, stock, basil and seasoning and stir well.
  5. Bring to the boil and simmer gently for about 30 minutes.
  6. Blend the soup, adjust the seasoning and if necessary, thin it down with a little more stock or tomato juice.

Organic Gardening For Frugal Living

Gardening Is One Of The Best Ways To Save Money

Gardening or Sprouting Is One Of The Best Ways To Save Money

Frugal living is easier to start than you think, and it all starts with organic gardeningOrganic gardening is a growing movement that is gaining in popularity as it allows you to potentially save yourself a small fortune on food costs by growing your own fruits, vegetables and sprouts.  Even for those who aren’t interested in frugal living, organic gardening has lots of other benefits besides saving you a lot of money.  The satisfaction of seeing your own food grow is so much fun and something that everyone should experience.

Not only is organic gardening fun, this is one hobby that you can do almost anywhere and not having a backyard is no excuse.  Organic gardening only takes exposure to at least six hours of daylight and a little determination. All you need to start organic gardening is some really good soil and some organic seeds.  Soil you can get from your garden center or you can be create your own.  You can compost even if you’re in an apartment by using worms.  If you’re just sprouting sprouts, you don’t even need soil.

Almost anything filled with earth will work, including old pots or even a recycling bin.  Seeds will sprout without a lot of prompting and just a small amount of TLC.

And while you’re growing your veggies, you’ll also be fattening your bank account.  A recent study suggests just a $50 investment in vegetables can save a family as much $1,250 a year if they eat what they raise.  How’s that for frugal living?

You can feed you and your family easily from a plot just about 4 X 10 for the entire summer.   And preserving you foods will allow you to feed yourself even beyond the summer.

To learn more about organic gardening you can click here to read about the bestselling eBook My Organic Food Garden.

Fenugreek Sprouts For Natural Breast Enhancement

Sprouts Truly Are Nature's Superfood!

Sprouts Truly Are Nature's Superfood!

I know I just posted about Fenugreek Sprouts a few days ago, but this information about fenugreek sprouts and natural breast enhancement was just way too interesting to not post about.  😉 

The following is an excerpt from Flat 2 Fab a natural breast enhancement eBook.

Fenugreek seeds are more than just an Indian spice; they’ve been used as a healing herb for thousands of years. Middle Eastern harem girls were reported to be the first to use fenugreek for breast enlargement. Here in America, the folk practice of eating fenugreek seeds for bigger breasts goes back as far as anybody can remember. Now we know why!

Fenugreek seeds contain diosgenin, a phytoestrogen that mimics the effects of estrogen in the body. Researchers at the Jawaharlal Nehru University in New Delhi, India, conducted a study on mice and found that diosgenin stimulates growth of the mammary glands. Aside from that, fenugreek is one of nature’s most potent prolactin stimulators. It’s been used to increase milk production in nursing mothers for hundreds of years.

In his book, The Green Pharmacy, Dr. Duke tells the story of a woman who experienced unintentional breast growth after eating too many fenugreek seed sprouts. Talk about a happy accident! Fenugreek has other benefits, as well. The seeds contain a special type of fiber known as mucilage. In addition to easing constipation, mucilage contains six compounds that help regulate blood sugar. Since imbalanced blood sugar levels can increase testosterone and decrease growth hormone, mucilage can give your breast enlargement efforts an extra boost.

Possible Side Effects

  • Fenugreek is very safe and allergies to this herb are rare; however, diabetics should get their doctor’s permission before using it, since fenugreek can lower blood sugar levels.
  • Fenugreek may cause mild bloating in some women. Fortunately, this can usually be controlled through the use of red clover, which is a diuretic.
  • Fenugreek has a distinct smell similar to maple syrup; consume enough of it and you may notice that your sweat smells like syrup! Use deodorant and a peppermint
  • scented body wash to counteract this effect.

Natural breast enhancement is a lot safer than surgery and cheaper too. For a few dollars you can get pounds of fenugreek sprouts to increase your breasts naturally! I’m going totally going to be stocking up on fenugreek sprouts. 😉

To learn more about natural breast enhancement using the Flat 2 Fab program click here.

Watermelon Feta Mustard and Cress Sprouts Recipe


This simple sprouts recipe only take 5 minutes to make and makes a great snack or side dish to a meal.

You can also be creative and try different fruit, cheese and sprout mixtures.  Suggested cheeses are goat cheese, blue cheese, marble, cheddar, Gouda, and brie.  Suggested fruits are apricots, fresh strawberries, pineapple, cherries, and apples.  Use mustard or clover sprouts if you want a spicier kick, wheat or spelt if you want a sweeter sprout and peanut, green pea or sunflower sprouts if you want something hardier.  The possibilities are endless!  Have fun.

For the following sprouts recipe you will need:

  • 1/2  cup of mustard sprouts
  • 1/2 cup of cress sprouts
  • 1.5 kg of watermelon
  • 500 gm Danish feta
  • 150 gm pumpkin seeds
  • pumpkin seed oil
  • 1 lime

Cut the feta in to 5 cm cubes and using the lime, grate the zest over the cubes, set aside. In a warm fry pan lightly toast the pumpkin seeds until golden. Cube the watermelon also and arrange on plate with feta cubes.  Sprinkle pumpkin seeds, drizzle the pumpkin seed oil over the salad lightly and finish with the sprouts over the dish.

Serves four.

Heart Healthy Sprout Salad


We added lentils, snow pea sprouts and alfalfa into our Sprout Salad

We added lentils, snow pea sprouts and alfalfa into our Sprout Salad

This easy and healthy sprout salad takes 5 minuts to make and serves 4 people.  For this sprout salad you will need the following ingredients:

  • 2 cups of mixed sprouts of your choice
  • 1 half cucumber (peeled in to strips)
  • 1 tin of chickpeas (drained)
  • 1 tin of red lentils (drained and rinsed)
  • 1/2 red onion (sliced finely)
  • 1 cup of fresh parsley leaves
  • 300gm packet of tempeh (cut any way you like)
  • 1 heaped tablespoon grain mustard
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons olive oil

In a lightly oiled fry pan sauté the tempeh until golden on edges and warmed through, set aside. Mix the vinegar oil and mustard in a glass and add to all other ingredients in a large salad bowl. Toss to combine and serve.

Rice Paper Rolls with Snow Pea Sprouts and Vegetarian Meat

A Nice Light Appetizer

A Nice Light Appetizer

This nice light appetizer is a great start to any meal. For the following dish you will need:

  • 1 cup of snow pea sprouts 
  • 500gm vegetarian meat fillet
  • 270 gm packet rice paper sheets
  • ½ Chinese white radish (peeled and cut in to 8cm *1cm strips)
  • 200gm packet green tea noodles (boiled and strained with cold water)
  • 2 carrots (peeled and cut into 8cm *1cm strips)
  • Ponzu sauce
  • 4 tablespoons of sweet soy (thick)
  • 4 tablespoons of mirin (sweet rice wine)
  • Juice of 1 lemon
  • 1 teaspoon crushed garlic
  • 1 teaspoon grated fresh ginger

Pre heat the oven to 180 degrees (10 minutes) then roast the vegetarian meat for 5-10 minutes depending on its thickness.  Remove from oven and cut to check that it is warm inside.  Allow to cool.

Arrange a bowl of lukewarm water, a damp tea towel the rice paper sheets, strips of radish, cut strips of pork, strips of carrot, snow pea sprouts and the noodles.

Place into the water one sheet of rice paper, when soft place on the tea towel, add all ingredients horizontal in the centre of the circle, ending with the noodles.

Fold the left side over the fillings and using the bottom of the circle roll it all up.  Repeat this until fillings are exhausted.

To make the dipping sauce, combine all ingredients, and stir together.

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