Why sprouts are more powerful than salad and how to grow them

Benefits of sprouts

Sprouts are fresh, affordable and full of nutrition. Here’s what makes sprouts so unique compared to regular vegetables:

• More nutrition in less volume – a small jar of sprouts can deliver more protective compounds than a big plate of veg.
• Fresher food – compared to supermarket greens that often travel thousands of miles before they reach you, sprouts are as fresh as it gets because you harvest them the moment you eat them.
• Better digestibility – sprouting makes proteins and fibre easier to digest and increases vitamin content, especially vitamin C.
• Sustainability – growing sprouts at home uses very little water and no soil, making them more resource-efficient than most vegetables.
• Affordable – for just a scoop of seeds, you can grow a jar that keeps producing fresh food for days.

They’re one of the rare foods that can provide fresh, living nutrition almost anywhere in the world, at very low cost.

The unique benefits of broccoli sprouts

Out of all sprouts, broccoli sprouts deserve their own spotlight. They’re one of the richest sources of glucoraphanin, which your body converts to sulforaphane when you chew them. Sulforaphane is a powerful plant compound that has been studied for years, and it has some unique effects in the body.

• Detoxification – sulforaphane is a strong activator of phase II detoxification enzymes, the body’s natural "clean-up system". These enzymes help neutralise and remove harmful substances from pollution and toxins.
• Lower inflammation – by lowering interleukin production and reducing inflammatory markers such as IL-6 and C-reactive protein.
• Antioxidant – it activates the Nrf2 pathway, which increases your antioxidant defences and reduces oxidative stress, protecting cells from long-term damage.

The real difference with broccoli sprouts is concentration. At just three days old, they can contain 10 to 100 times more sulforaphane than fully grown broccoli. So a small handful of sprouts can give you the same benefits as an entire head of broccoli, sometimes even more!

How to grow sprouts at home

1. Pick your seeds: Go for organic sprouting seeds, which are tested and safe. Broccoli, radish and alfalfa are popular, while lentils, mung beans and peas sprout quickly.
2. Get your kit: A wide-mouth glass jar with a mesh or stainless steel lid works best. You can also use a sprouting machine if you want it done for you, and a salad spinner is handy once the sprouts are ready.
3. Measure: You only need a small amount. Two tablespoons of tiny seeds like broccoli or alfalfa is plenty. Use a bit more for lentils or mung beans, but avoid overcrowding.
4. Rinse well: Swirl with cool water, drain and repeat a couple of times.
5. Soak overnight: Cover seeds with cool water and leave for 5–8 hours. This softens the seed coat and starts germination.
6. Rinse and drain: In the morning, pour off the water, rinse again and drain thoroughly. Always keep the jar tilted.
7. Wait 2–5 days: Rinse and drain twice a day. Roots usually appear after a day or two.
8. Harvest: Once the jar is full, give the sprouts a final rinse, dry them and store in the fridge. They will keep for two to three days.

Sprouting is quick, affordable and turns your kitchen into a source of fresh living food.

Safety tips for growing sprouts at home

Sprouts were once blamed for food poisoning outbreaks, but the risk is low compared to other foods like lettuce or chicken and the real problems came from large commercial farms. At home, if you use safe seeds and rinse properly, the risk is very low.

• Choose seeds that are labelled for sprouting, as these are tested for safety.
• Wash your hands and keep jars, lids and utensils clean.
• Keep sprouts away from raw meat and other foods that could contaminate them.
• Rinse and drain twice a day so no standing water is left in the jar.
• Once ready, store sprouts in the fridge and eat them within a couple of days.

By following these steps you can enjoy all the nutrition of sprouts without worry.

Extra tips

• Start with lentils if you’re nervous, since they sprout easily and taste familiar.
• You can run multiple jars at once so you always have fresh sprouts ready.
• Add sprouts to salads, sandwiches, wraps, soups, or even replace rice or pasta with sprouted legumes for a nutrient-dense swap.
• Think of sprouts as fresh, living vegetables you harvest straight from your kitchen counter.

For more on this, listen to episode #186 with Doug Evans, the “King of Sprouts”!