Dr, Rhonda is so amazing. I read everything she has ever written, watch everything she has ever recorded, and it has changed my life. My family and I are healthier, we feel better, and we owe it all to her hard work and research. She is dare I say, my hero.
May I suggest an easier way to get 70C water: add a cup of boiling water to half a cup of room-temperature water. That results in 1.5 cups of (23C * 1 + 100C * 2) / 3 = 74C water, which will cool to about 70C when added to a room-temperature glass, with no instruments timers or hassle.
BP of water at sea level is 100C. So this method will result in water at (23C * 1 + 100C * 2) / 3 = 74C. BP of water at 3000m is 90C. So this method will result in water at (23C * 1 + 100C * 2) / 3 = 67.7C. The 10 min at 70C is just a rough guideline... This method will work great for loads of people... Its easy to adjust the ratios slightly for anyone above 3000m...
Guys, first off you’re dealing with gas behavior that you didn’t learn in grade 11 chem. If we want to “fake smart” when at elevation and deviate from 101.3, I’m sure the ridiculous change “needed” from 273 would be a walk in the park.
Quick answer how to grow broccoli sprouts. 1) drainage is everything. I use standard canning jars, where the mouth is the same size as the jar so they come out easy. Soak overnight, rinse, they you must build something to hold the jars at an angle so they continue to drain. Like 110 degree angle instead of 90. 2) buy some red, green, blue plastic tops for your canning jars. They don't rust. Rust harbors bacteria and sprout rot. Plus the tops have fine, medium and course openings. More air = less rot 3) I have a bucket with diluted bleach. After I finish a jar I immerse it and the lid for just a second, rinse carefully, and let it drain and dry. ----- Good Luck out there, stay healthy and Thank you Thank you Rhonda. Cured me of inflammatory arthritis.
Stainless steel does not rust and also contains zero BPAs - unlike plastic. Also, it's not how fine the grid is for circulation, as the bigger holes can have an equal ratio of covered parts - the same ventilation. It's easier to use the same top all the time. You need a fine mesh to stop the seeds coming out. Doing it properly (following instructions) is what matters to stop rot. Do not need to build something to hold the jars, a simple bowl will do, or anywhere you can prop them up with a dishtowel under to catch what drains.
The density of scientific terminology, fractured my synaptic connections, however, I find that your knowledge of nutritional interactions, is extremely beneficial, and believe that you could help a lot of people. KEEP doing it!. Thank you.
On JRE you mentioned doing another video on how to grow the best sulfurifane loaded broccoli sprouts possible. I would be very interested to see a step by step and how you grow and store your sprouts for the maximum sulfurifane enriched sprouts possible? keep up the great work.
SparksDrinker her latest like 3 weeks ago. she mentioned she might make a how to video. but she mentioned freezing them as well to increase the good good
and,or this as well - > [ How To Make Broccoli Sprouts | Superfood-Cancer Fighting-Detoxing Microgreens | Cog Hill Farm] ruclips.net/video/SPwGWMc7NnU/видео.html & see & compare ...
NOTE: At the end of the video I demonstrate using a thermometer to try to get the temperature "just right." In actual fact, there's a lot of variables you may need to factor in to get your sprouts to 70ºC (the ideal temperature based on the study). If your sprouts are cold, for example, this may mean the water will be chilled immediately. I think the best you can probably do in this sort of kitchen setup is just try to approximate it to get it as close as possible. The good news is that, with broccoli sprouts, if you look at the figure from the study: even boiling for a short time works and doesn't fully disable myrosinase. The same is not true of the mature florets, however.
FoundMyFitness Hi there👋, do you have to drink the sprouts after heating them or can you simply just eat them? Do you have to heat all sprouts before consuming them or is it ok to eat sprouts raw? Thanks.☺
Thank you for this trick and all the info on Sulforaphane. You could use your thermometer to test the temp after adding the 70C water to the cold sprouts, and adjust up the initial temp. A starting point could be 75C and adjust from there, only have to do this calibration once. It will cool during the 10 minutes and affect the average over time, good that you used a lid/cover.
I now use a Sous Vide to cook my sprouts. I can set it for 158 degrees and it stays there. Just put in a zip lock bag and cook for 10 minutes and then let cool. I then store them in the fridge for eating later. Works really well and is very accurate. I see a lot of comments about freezing but no response. Can you please comment on freezing vs heating.
This is a neat trick. Science makes cooking more fun :-) I think sprouts of many seeds and beans are more healthy, than cooked seeds. They might be even more healthy, when fermented in kimchi for a few days.
The sprouts, especially that amount,will cool the 70C water significantly.If you want to check this put the thermocouple (probe) in the actual contaner with the sprouts, and then add more (hotter than 70) to get an equilibrium.
Also the cup will cool it even further than the sprouts. But if the initial contact of the water is significatly hotter, it may be too hot. I think pouring hotter water to a cool cup and waiting until it's 71c or so to throw in the sprouts would be a safe bet.
Just make enough water to heat both the container you're soaking in and to rinse the sprouts with the 70C water before soaking them. Good thing both the water and the spouts are cheap.
Exactly, even if the sprouts are at room temperature, around 140 gms of it is going to significantly bring down the temperature. A better idea would be to microwave the mix to that temperature, that way at least you know the mix is starting off at the right temperature.
Thanks, Dr. Rhonda, just did my first batch of sprouts and went straight into the 70 deg C/158 deg F method. Then made a shake with about 1/2 cup of the treated sprouts. I felt a bit of a slight rush, but I guess that's bc of the potency.
perfect balance of the fundamental information and understanding of broccoli sprouts followed by quick simple instructions on the 'How to' with video all in 3 minutes. A++ job and THANK YOU
I have three questions: 1) if you have a couple of quart size jars full of broccoli sprouts (I grow my own), would you heat them at 158° for 10 minutes, allow them to cool, and then place them in the freezer? Is that what you are saying will bring about the best results of a sulforphane? 2). Do the sprouts require wet heat? In other words is it possible to place these in a vacuum bag and place the sprouts in exactly 158° water by means of a sous vide immersion circulator for 10 minutes? Or does it need to have the 158° water actually poured onto it? (Which can also be achieved by the sous vide immersion circulator, and just transfer the water into whatever vessel contains the sprouts). 3). What is the recommended amount of broccoli sprouts for just a normal daily preventative maintenance routine? I just witnessed you making a drink using probably what I yield in a quart size jar. Is that what you would suggest? Seems like a lot for a daily dose Thank you in advance for your response
Maybe it's time to create a "Smoothie #3" video that shows how you incorporate the broccoli sprouts. Are you using broccoli powder as well, and in what quantities against the sprouts?
You forgot to mention that the myrosinase in the broccoli sprouts isn't essential if you introduce another source of it from another food. So you could just heat the sprouts and add some mustard seed powder or radishes to the meal and voila.
Please can you explain this a bit more? You say "you could just heat the sprouts", but isn't that what she did? If you add say radish, presumably raw radish, then how should the sprouts be cooked? Or, if you add radish, could you then eat the sprouts raw, or perhaps cooked to a much higher temperature? Thanks for any clarification.
It just means that you don't have to worry about preserving the myrosinase in the sprouts themselves. You can heat them in whichever way you want without having to worry about overheating the myrosinase if you just add another source of it to your meal. So, any Brassicaceae type of vegetable (from the mustard family), raw. One radish or one floret of raw broccoli, for instance, is plenty of myrosinase to activate the sulforaphane production. No need for a thermometer, as long as you heat them for long enough to deactivate ESP as explained in this video.
Etienne-Emile Antikatastaseis , thanks a lot. When you say "...eat them", do you mean "...heat them"? btw, do you happen to know if it's OK to eat raw mustard seeds? I like mustard, but have never tried eating the seeds raw. Thank you.
qwe098qwe098qwe098 Yes, I meant "heat". A study showed that microwaving on high for 45 seconds yielded the highest amount of sulforaphane on 5 days old sprouts. Though another study suggests the highest peak of sulforaphane occurs after 2 days in broccoli sprouts. There's a lot of data out there and no clear "winner" strategy. You can review all of this on NutritionFacts.org by using the search function there and the "sources cited" section of each video on broccoli sprouts. I can't see why you couldn't eat mustard seeds. If you enjoy such a strong taste....
You'll want to go a few degrees higher in the tea kettle so that the solution can be at the needed temperature when its mixed with the sprouts in the glass. I think a pot should be used so that the mason jar can be set in the pot to ensure a stable/slow cooldown from the specified temperature. Bar tenders know this principle well. Unless the experiment was done in similar practice, Rhonda's method may not garner the same result as the study. It's important to keep that water from cooling down throughout the 10 min soak. Experiment with settings on a burner plate to find the best setting to sustain 70c for ten minutes. I always love your work Rhonda, but that is my one criticism as someone in the HVAC field lol. You've been one of my go-to researchers for a while and I hope you keep it up. Best to you and yours!
We need a Update!!! : 1.Maximum day to harvest for Sulforaphane? 2.Dosage per day for Max Benefits? 3. Freezing vs Heating? 4. Mustard? Add more questions to list.
I hate how youtubers abandon the comments so here is my thoughts. I do not think here is enough research to say if anyone really knows and it would also depend if what you are hoping it acheives was studied. For say H.Pylori, one study used 2.5 ounces of sprouts (not heated) for 8 weeks but I could not find if they consumed over the course of a day or all in one sitting. If I recall the conclusions of the study was that more studies need to be done. The few studies done were with mice and xenographs. You would have to sprout allot continuously to match the study.
Dear Dr Rhonda, I took some many health tips from you. I grow sprouts, put muaturd seed powder on them. But I'm afraid this one is just too much work for me to follow. 😂 I will draw the line here and recommend this tip to other people who are not as lazy as me.
Hey Ronda, I'm from italy aswell, and i'd like to aska question about your smoothies, what alternatives are there to the winter vegetables like broccoli and kale which is virtually non existent here right now.
Dr., most of the time I listen to others' videos in high-speed 1.5x so I can get the info fast! with you I have to slow down the playback to 0.75x because what you say is very interesting.
Totally AGree! I do the same. WHen I was listening to this particular video, I was like: "i'm gonna need to re-listen at a slower speed". but then I was really happy my brain managed to keep up with her fast talking info. I managed to understand it all first time around ;) (patting myself on my back) Lol This was definitely a good educational video ;)
Hi Rhonda, thank you so much for your great channel and especially for your information about broccoli sprouts. I started sprouting myself to get the benefits of Sulforophane. I have two questions in that regard: 1) How do you consume it. I am doing as you suggest, blending ~ 100gr with cold water and ice, after 10 mins in 70dg water, just enough to drink it. But it tastes AWFUL. It's actually very hard to keep it from coming up again. Have you found anything to mix in there to make it more tolerable? 2) In your interview with Jed Fahey I think I understood that the enzyme boost you get from sulforaphane has a halving time of several days. I am assuming (hoping) this means you only have to consume a broccoli sprout mix every 2-3 days. Am I correct in assuming this?
Just wanted to comment on this video again to say that I bought a sous vide machine to help with this process. It keeps it at 60 degrees for as long as you need and it never goes above that point!
I've been following your advice on growing broccoli sprouts, (except I've had great luck growing them in extra tall mason jars. I"m harvesting about 280 grams per jar.) How much sulforaphane is present in 100 grams of frozen (for 3 to 10 days) sprouts lightly cooked in 65 degree celsius water for 10 minutes. I can really tell by the "brain buzz" I get that the frozen sprouts as they appear to be more powerful than the fresh sprouts. Thanks you!!
Came here from the Joe Rogan interview. In the podcast you seemed to mention that you just froze your sprouts to increase the Sulforaphane by a large amount. Are you still boiling? Is it still helpful to just freeze the sprouts and use for later?
You should find a youtube company to compile a documentary on preparing and serving for maximum sulforaphane. Long time fan. Hope the baby and hubby are ok. Much love and happy 2021
Quick question for further optimization: would it be most optimal to heat the sprouts for 10 minutes at 70°C, getting rid of the nitriles... and then… Afterwords... put them in the freezer to activate the Myrosinase? Or is it the kind of thing where I either freeze the sprouts to get the best myrosinase interaction OR heat the sprouts, deactivating the nitriles, but then should not freeze them?
It's so frustrating that no answers are provided to these videos... Quick points: - The heating doesn't get rid of nitriles per se. It deactivates the epithiospecifier cofactor whom otherwise favors the pathway towards said nitrile in the first place. I'm a bit confused as to what you mean regarding freezing to activate myrosinase? Freezing isn't going to activate an enzyme. The thaw might result in broken cellular organelles etc, allowing sulforaphane production at body temperature etc. But the method seems incredibly suboptimal compared to the method described in the video. Preferably with the further addition of myrosinase via brown mustard seed.
I've got an alternative to heating but I'll like you to review with you if its right. Instead of heating the sprouts why not use Mustard (powdered) that contains Myrosinase as well so the conversion takes place induced by the precence of mustard ?
Wonderful insight, Doctor! I have a couple thoughts/ questions, if you don't mind: 1. Do the sprouts not need to be HELD AT 70⁰C for 10 minutes to deactivate the epithiospecifier protein (ESP)? 2. Wouldn't the ~20⁰ drop in temperature of the water / sprout solution after ten minutes be a problem? i.e. Should we not be maintaining the temperature at 70⁰C for ten minutes? If im not mistaken, the above compounds are inside cells, membranes, vacuoles etc (for example). 3. Should the sprouts not be held in a hypotonic solution so the cells are more prone to shear force, AND then ALSO blended prior to heat and hold so that the heat is able to have contact with the ESP (without first having to heat the extracellular fluids etc, potentially denaturing/ damaging/ impacting additional compounds?) 4. If not, is there a reason why one wouldn't want to blend immediately prior to heating? 5. I would think we'd want to be certain the ESP is as thoroughly deactivated (as possible) prior to the addition of mustard seed/ exogenous myrosinase; else we again take the path towards nitrile formation, no? 6. Do we know that the ESP is NOT found in other cruciferous vegetables/ mustard seed extract, etc? 7. And that Arabidopsis data is relevant to humans? I'm VERY open to correction, as I've not fully read or understood the studies to an appreciable degree. Thank you Doctor! I respectfully hope you can help clarify this. :)
@@JOVI08 I'm going to try reaching out to her on Twitter. Does anyone know if she's provided her recommended step-by-step protocol from start to finish, anywhere? Thank you! 😊
Rhonda talked about freezing the broccoli sprouts in JRE, which would be so much easier. Did any of you try both methods and what do you prefer? Still growing my first batch :D Any advice would be appreciated. Nice day everyone
freezing only works in sprouts not mature broccoli in order to activate sulforaphane but does it destroy the sulforaphane nitrile? I I m not sure I think you should heat the sprouts before consuming them . anyways even if you heat it too much you can get the myrosinase from mustard . so eat all kind of broccoli matue or sprouts with mustard . or any other source of myrosinase .
I saw another of your videos on this subject and you mentioned increasing the potency of the sprouts by freezing them because the formation of the ice crystals in the plant fiber increases, or starts the mechanism leading to the production of the enzyme myrosinase. Would there be an advantage doing both the heating and freezing?
Thanks Rhonda for your research and interesting interviews! You really go to the bottom of the subject and are searching for the scientific truth! Thanks to you we learn how to.After eating my broccoli sprouts raw for years, I now apply your method for optimising sulforaphane content.According to those reseach papers, you must heat the broccoli sprouts for exactly 10 minutes in water at 70 degrees celcius for optimal sulforaphane yield. How to match this ideal in the kitchen? Your method seems near perfect. But maybe there are procedures to optimize your method? When you pour water of the initial 70 degrees on the sprouts and let it stand for 10 minutes, the temperature drops and is not constant.if you use a waterboiler that can maintain a constant temperature of 70 degrees for 10 minutes (my Tefal Express Contol can do it) wouldn't the result be even better? I "boil" my sprouts with a little water in that boiler for that period of time and temperature and then pour the sprouts + water in the blender with ice to cool according to your advice.I suppose you must als drink the water, because the glucosinolate glucoraphan leaks into it?Maybe even better would be the method of "sous vide" cooking?I am interested what you think about tuscan black kale sprouts. According to this reseach paper (see below) those sprouts yield (in raw form) much more sulforaphane than broccoli sprouts. And Daikon sprouts seem to be the top of the bill, no nitriles at all are formed.Again thanks for your video's and greetings from NL. www.researchgate.net/publication/239732529_Comparison_of_bioactive_phytochemical_content_and_release_of_isothiocyanates_in_selected_Brassica_sprouts
I portion out and freeze my sprouts to use in smoothies throughout the week. My batches are done with 12 mason jars, so it lasts for weeks. I also load gel caps with mustard powder and swallow one with my broccoli sprout smoothies as an extra source of myrosinase. The taste is not good, freezing them makes them really pungent, so I just chug it. That’s as far as I’m willing to go in my quest for sulforaphane. Just going to hope it’s enough and call it a day.
I just did this right now. Heated the water to 158f, put it in a bowl for 10 min and then ate the broccoli sprouts plane. The after taste has a bit of a burning sensation. All in all it was great.
FoundMyFittness. I have really been wondering about HEATING vs FREEZING methods for months????? Please help elaborate. Ive been heating for 10mins and then storing in the freezer. hope this is not counterproductive.
I would like to see Dr. Patrick interview Dr. Michael Gerber including info on nutritonal ketogenic diet plus the plethora of subject/theories/ideas that would transpire between these two highly informed individuals.
I was listening to another podcast earlier in which you indicated you could boost potency by freezing the sprouts. Would you recommend doing both the freeze and the 70 degree cook for 10 minutes? Freeze first then cook, or cook then freeze?
heat then freeze. if you freeze first, all cell walls will be ruptured and you will loose all of it if you then submerge in water to heat it. discarding the water. That said, I wonder the increase ratio doing it this way. Heating to deactivate the nitrile production, then freezing to then rupture all the sprout cells. It has to be more production of sulforaphane, right??? Also, remember not to loose any juice from the frozen sprouts!!
Dear Dr.Ronda thank you for all you create, fast and simple making it avaliable for people like me. I would like to ask you I use to take the broccoli spouts with yogurt and garlic. Apparently the benefits from the broccoli is canceled by milk 😯 Would you please advice is yogurt mix with broccoli sprouts is good for the correct absorb or the tea you demonstrated is the best ! 🌟🍀❤ Thank you again for always scientific information!!!
Great video! This was asked in some way before, but there was no definitive answer. After harvesting the sprouts, is it better to [freeze->heat->consume] or is it better to [heat->freeze->consume] for best benefit?
I know it's no big deal for a doctor..... The way you say those big or words like its just nothing is just so very impressive lol. I'm like good info and WOW!!! So I'll be gorging on your page today. Thanks!! Janice
Interesting! Do you think the increased level of sulforaphane is sustained if you heat the broccoli sprouts, then store them in the refrigerator for later in the day? Would love to hear your input!
The effect of cold storage on sulforaphane concentration was examined by placing 5-day-old broccoli sprouts into −20 and 4 °C conditions for 1 week. Equal-quality broccoli sprouts were weighed daily for a week and collected the sprouts which in the same storage condition together. The results in Fig. 3b show that freezing (−20 °C, 1 week) was more favourable for retaining sulforaphane than refrigeration (4 °C, 1 week). Using the 5-day-old broccoli sprouts as frozen materials, the trend of sulforaphane content (Fig. 3c) was observed to initially increase and then sharply decrease during different storage days. Broccoli sprouts stored for 4 D retained maximum sulforaphane contents nearly 1555.95 μg/g DW. Previous studies have shown that low temperatures result in longer shelf lives than room temperatures because the former promotes better color appearance and lower respiration during storage. Most of the researchers just studied the temperature above 0 °C, depends on the advantage of both visual quality and glucosinolate content (Jones et al. 2006). However, glucosinolate contents in broccoli are best maintained by freezing (Rodrigues and Rosa 1999). At temperatures below 0 °C (−20 °C, which can be easily implemented at home), sulforaphane production increases because of glucosinolates in vacuoles and myrosinase attached to the intracellular membrane. When broccoli sprouts freezes and expands, the plant tissue is broken down and glucosinolate-myrosinase system can contact easily, forming an abundance of sulforaphane (Rosa et al. 1997). Meanwhile, when plant growth condition changed sharply, it can activate glucosinolate-myrosinase system, thus affecting the content of sulforaphane (GU et al. 2012). However, the decline in sulforaphane content also may due to degradation of glucosinolate and dilution of plant expansion (Doughty et al. 1991; Falk et al. 2007). I would say that sulforaphane levels in refrigerated sprouts are most likely sustained if consumed within a few days. It is established that sulforaphane's level of degredation is lower when kept at cooler temperatures.
Great stuff, and thank you for this! Is blending the sprouts the same as crushing or chewing? Also does mixing the blended sprouts with other healthy ingredients for a smoothie take away or add to any of the Sulforaphane benefits? Or should the sprouts be enjoyed without anything else added?
seems eating them with a lot of other stuff is the best way - all vitamins and minerals work in combination with others - If they don't have the others - they don't work nearly as well - the only almost perfect food was fish - back before they were so polluted by human's waste products - they now will harm you a lot faster than other foods - they tested all the water ways in the world - they found all kinds of poisons - rocket fuel being one of the main contaminates - Air traffic has become horrible - Proven - they are trying to keep it suppressed as much as possible - New Zealand is the least polluted country going by studies - all water in all cities in the U.S. - did not pass inspections -- ALL - they are trying to keep it hidden also - Misdirection is their main weapon against true knowledge - they even pay for different studies to show different results -
The good doctor was remiss by not saying that this (and freezing) is only for smoothies, etc. It will ruin your sprouts for salads as I found out the hard way losing 1 gallon of them at one go.
What about drying broccoli sprouts in a dehydrator? You could set it to 70 C (158 F) for 10 minutes and then drop it down to 110 F to finish drying (this is one time I would wait for the dehydrator to get to the temperature before putting them in). If you first grind the sprouts into a puree that would break all the cells and release the myrosinase. 10 mins at 158 F would stop the epithiospecifier protein and as long as drying didn't negative impact the sprouts, it sounds like it could work. I have been experimenting with pureeing and then drying spinach, kale, radishes, blueberries, red cabbage and broccoli and then powdering them. I know I am losing some nutrients in the drying but I am able to get 8-11 cups of veggies into two shakes which I have with a regular meal. I usually keep the temp to 110 to 115 F maximum to avoid damaging enzymes. Do you know if this problem with epithiospecifier proteins is an issue with all cruciferous vegetables?
Dr. Rhonda, I’m growing the sprouts. I got the Immersion thermometer so I can heat them for 10 minutes. I have been doing it with each serving. Do you know whether the suphorophane remains increased after refrigeration? Would it be better to just freeze the sprouts and immediately liquify and ingest? After heat treatment, is it better to freeze, refrigerator, or immediately ingest? Thank you for this!
@@chuckiegravesfield3170 its crazy! She must have like 10 jars growing all the time. thought this sprouting jazz would be easier :( Maybe ill just make large batches and freeze them.
Broccoli sprouts taste disgusting. The only thing keeping me going for drinking the blended shuddering juice is the feeling i get for the rest of the day, spoiler, it'sa GOOD feeling. The amount she takes ptobably takes a huge amount of will to get through but i suppose you do get used to them and with the amount she takes, there may be a huge payoff that most of us aren't aware or
Perfect timing! I just bought a whole huge 5 lb bag of broccoli sprouting seeds. My cauliflower just went to seed. Think cauliflower will work as well?
There are two important issues that I feel you should address in this video. The first issue is that by heating the sprouts, you also address bacterial problems with sprouts. Since broccoli sprouts are notorious for giving people food poisoning, this is an important win. While the following data is specific to meat, you would assume that it understates the cooking requirement for broccoli sprouts: www.fsis.usda.gov/Oa/fr/95033f-a.htm?redirecthttp=true According to this USDA table, we get 7-log10 lethality of bacteria if we get the broccoli sprouts to 158F for any period of time, and at 141F for 10 minutes. So your protocol is absolutely perfect for killing the bacteria!! The second issue is tougher. My understanding is that the sulforaphane is formed only at the moment the sprouts are crushed or homogenized. Why is it that - in the study - they cool the solution down before homogenizing it? Did they test a procedure like: 1) Heat water to 70C 2) Add broccoli sprouts 3) Homogenize 4) Continue to cook at 70C until 10 minutes has gone by since step 1) 5) Immediately cool to room temperature Your video says you wash them off and store them for future use. It's not clear that your protocol wouldn't just undo the entire chemistry you are trying to bring out here. If you wash and cool the sprouts, then store them before you homogenize or crush them, does this reverse any of the desired chemistry? Do you have any thoughts on what would happen if we homogenize while the sprouts are at 70C?
Do you think sprouts are that much better than mature broccoli? I've seen data suggesting they have 10x the concentration of sulphoraphane. But I could easily buy 100x the mass of mature broccoli at the grocery store and eat that rather than growing sprouts.
I've read different numbers, some say upwards of 50X the sulforaphane. You would have to eat pounds and pounds of mature broccoli to even come close- and then do that several times a week? It's the whole reason we're even "into" broccoli sprouts, you can get an active dose of the nutrient without having your entire diet be broccoli :)
Studies have been done to find out if there is a dose of broccoli that can be toxic and there is. For mature regular broccoli it's somewhere around 100 cups and for sprouts its 4. I think that should tell you a lot about the potency of the sprouts vs it's mature counter part. nutritionfacts.org/video/how-much-broccoli-is-too-much
You don't have to do it unless you're cooling it or icing it for juicing I guess. Just eat it by chewing and the temperature and chewing will take care of proper absorption. Don't overthink it. Thank you for the information.
Do you I have to do this daily? Can I use this process and make 4 liters worth of smoothie and drink it over the span of a week or is that not recommended?
The only problem is that the moment the water touches the cold outlet nozzle of the kettle it's already going to start losing temperature, by the time it has the chance to engulf the seeds at the bottom it's already been cooled by the air, so it's not consistently 70 degrees maintained for 10 minutes as the lab setting would have likely provided. What needs to be done is submerging the sprouts and consistent heat application with a 70 C cutoff. Or practically to submerge the sprouts in cold water and heat them together in the kettle till it reaches 70.
Dr Rhonda Patrick, would it be ok to cook them, then freeze them? Would this destroy or negate them entirely? I feel like it'd be easier storage this way if possible.
Based on this study, it's freezing does not significantly affect glucoraphanin content and actually helps with the myrosinase activity: pubs.rsc.org/EN/content/articlelanding/2015/ra/c5ra03403e
@@timdorr you're funny, the abstract then goes on to say, "The enhancement of myrosinase activity after freezing was in parallel with more sulforaphane and less sulforaphane nitrile formation. Besides, freezing at −20 °C was more favorable for sulforaphane formation than −40 °C. Directly freezing at −20 °C increased the sulforaphane yield by 1.54-2.11 fold in the broccoli sprouts of the three cultivars investigated in this study."
@@suebeedoo1280 I don't think there is any proof of using both heat and freezing. Theoretically, it's possible to get the best of both worlds and increase the bioavailability twice over, which is what we hope. On the other hand, it's also possible that they don't go together at all and zero each other's positive benefits out. In a previous comment, someone noted that if you freeze it before heating it's likely that you lose all of the released sulforaphane in the water when heating, but it's also possible that heating it first and then freezing it could somehow not get any additional results, at the very least. It might just be best to choose one method and stick to that. Since this video, Rhonda herself has commented on her site that she is only freezing and blending now, due to the risks of high heat deactivating the myrosinase. That was about a year ago, so maybe she's changed what she's doing since then. Because for the heat method there are a couple of strategies that would make it more stable and risk-free: using a sous vide for stable temperature and/or adding a pinch of mustard seed to restore any potential lost myrosinase. Nevertheless, for simplicity's sake and the fact that there does not seem to be a study combining both, I personally freeze half of mine and eat the other half raw because I enjoy the flavor! Come to think of it, I guess another strategy would be to freeze some and to heat some :)
According to the Royal Society of Chemists' freezer study, "Directly freezing at −20 °C increased the sulforaphane yield by 1.54-2.11 fold in the broccoli sprouts of the three cultivars investigated in this study." The hot water method can increase content by 3.5x. Hot water for the win! I wonder if doing both would accumulate the benefit?
OK - so I heated my sprouts as indicated at around 70 degrees, activating the myrosinase. If I put them in the fridge to use later, that won't de-activate it?
you're not activating the myrosinase, you're deactivating (destroying) the ESP. Heat it to 70 C = destroys ESP Heat it to above 70 C = destroys myrosinase Myrosinase is not "heat activated"-- you simply want to destroy the other chemical that interacts with sulforaphane so it can have the maximum possible reaction with myrosinase.
Thanks for the clarification. So - if I put them back in the fridge after heating at 70c, what would be the effect? I assume the ESP is destroyed so it' would be alright.
see if you can help clear this up for me, is eating raw broccoli sprouts a waste of time since the ESP is still active/ is heating the broccoli sprouts a mandatory procedure to actually get the benefits?
meh, i like to enjoy my life and will give up a month or two of it if i can just saute my sprouts with a bit of olive oil, salt pepper and garlic powder. I'm super consistent with having them which is the most difficult part.
When I tried this after a couple of minutes the water was at about 50C. better results where achieved when the water at 85-90C was added to an empty glass and letting the water temperature stabilize at 75-80C adding the sprouts should get the temperature close to 70C.
I love the pure nerdy way she talks instead of ASAP science and similar channels taking smarts and translating it into 6 year old English with lots of animation and eNgAginG VoIcEs lol 🌈
You could decrease the amount of sprouts you use at first and build up. My palate seems to be adjusting. I also think it's yummy to add my smashed sprouts (via morter & pistle) to oatmeal. I add sprouts to fruit smoothies. I blend sprouts with a little hot water to add to soups.
I have been leaning heavily into the cruciferous vegetables a couple weeks now. So far I notice my gut/digestion feels better than it ever has. My recovery from exercise seems to be faster. But what i find really odd is my vision FEELS brighter, though I am just as blind close up as before without my readers.
When she stats talking all "sciency" it all goes over my head. All I get is Sulforphane fights cancer which is found in Brussel Sprouts, Cauliflower, and broccoli. You can get the most of this Sulforphane with Broccoli Sprouts which she is showing how to grow.
if your gut is fucked, and you eat things that are good for it.. it will give you the sheeeeeeets..... if you want to heal the gut you have to push through with more gut healing foods:-)
i went on the MEVY diet [organic meat eggs vegetables yogurt - very veg heavy, light others] 5 days ago and (staying very hydrated) lost 2.3lbs while eating an insane amount of veggies - and day 3 of barely got the sheets, super tiny. i think i'm absorbing it all. i usually go 1-3 times a day, now i'm lucky just to have a small one ... cant have any starchy root veggies/carby sweet veggies, fruit or grains :( bye rice and sweet potatoes = no good sheeeeets i guess
I've got a vested interest n making as much of this a I can right now and I can't be the first person to this of this but.... - I have, or rather had so read on, a production line of Sprouts > Sous Vide > Dehydrate > Grind >Capsule.. however in the past day I realized we can simply grind the seeds. I'm grinding the seeds, then heat treating the resulting powder. I -just- tested 1tsp of powered + 1 1/4 tsp of mustard seed powder + 1 tbs water. Let the resulting mix sit for a few minutes then tested. Let me put it this way - My lips are still burning. While not a quantitative test, it certainly is qualitative success is we are using the 'burn' as a marker of the presence of sulforaphane. I would like to see this process tested to see how must SF is produced - using ground heat treated seed powder is one heck of a lot easier, and apparently more productive, that growing the sprouts by far. Makes sense - as the plant grows the concentration of GR decreases as it is take up/used etc... I don't see why we ever should have to grow sprouts again unless I'm missing something.
@@KH-nc3zv I don't think it's from the mustard, it's the same burn you get from the sprouts, which should be the sulfurophane. She mentions in another video with a researcher about how the seeds have much more in them, but are bitter etc... There's the problem of anti-nutrients too, which may make sprouting them still the best way. Hard to find any info one way or the other.
Adding the water to cool sprouts will make it cool down instantly, then time will cool it down even more. At min 5 it might be 40 degrees. At min 8 probably 35 degrees. You would need to pour same hot water a few times to be close to your goal. Or use an electric warmer. Using a lot more hot water in a bigger container will help to reduce the cooling effect. Maybe steaming at certain height will be even better to preserve other nutrients and still get the 70 degrees.
I bought a lb of organic brown mustard seeds on Amazon for $7 and grind them in my coffee grinder to a powder. You can sprinkle on broccoli sprouts for increased benefits
We should not cut the broccoli sprouts or mature broccoli before heating it right? Do we cut after heating and wait for at least 40-90 minutes for the sulforaphane to form or cut first and heat later? If I plan to freeze it do I heat\cut before or just put it straight to freezer and cut after unfreezing before use for best potency? So many questions. 😕
John Hopkins just published a study " Bioavailability of SFN following ingestion of Glucoraphinin rich BS and seed extract." The supplement they used in the study was Avmacol and its bioavailabilty equaled to that of Broccoli sprout extract produced at John Hopkins at 35%.
Wow, 160 F just happens to be the lowest setting out of 6 on the electric water kettle I have, just 2 degrees higher than 70 C. I will surely try this.
Great info but..... You should measure the temperature in the bowl after pouring it onto the sprouts. If you add water from 70 degrees the netto result will be way too cold. So... Put your thermometer in the bowl and there it should be 70 degrees Celsius :)
Dr, Rhonda is so amazing. I read everything she has ever written, watch everything she has ever recorded, and it has changed my life. My family and I are healthier, we feel better, and we owe it all to her hard work and research. She is dare I say, my hero.
homegrownbuddy just about to harvest my first batch of sprouts, just curious, how much should I eat a day?
@homegrownbuddy I agree!! And I have a similar question to Dan. How much to eat per day?
she is my hero too!!!!
@@Jodeekowgirl 100gr
and she's a babe!
May I suggest an easier way to get 70C water: add a cup of boiling water to half a cup of room-temperature water. That results in 1.5 cups of (23C * 1 + 100C * 2) / 3 = 74C water, which will cool to about 70C when added to a room-temperature glass, with no instruments timers or hassle.
Joseph Tosey - Thanks, that's good information
awesome
I have to say it. Alannis Morisette
BP of water at sea level is 100C.
So this method will result in water at (23C * 1 + 100C * 2) / 3 = 74C.
BP of water at 3000m is 90C.
So this method will result in water at (23C * 1 + 100C * 2) / 3 = 67.7C.
The 10 min at 70C is just a rough guideline... This method will work great for loads of people...
Its easy to adjust the ratios slightly for anyone above 3000m...
Guys, first off you’re dealing with gas behavior that you didn’t learn in grade 11 chem. If we want to “fake smart” when at elevation and deviate from 101.3, I’m sure the ridiculous change “needed” from 273 would be a walk in the park.
Quick answer how to grow broccoli sprouts. 1) drainage is everything. I use standard canning jars, where the mouth is the same size as the jar so they come out easy. Soak overnight, rinse, they you must build something to hold the jars at an angle so they continue to drain. Like 110 degree angle instead of 90. 2) buy some red, green, blue plastic tops for your canning jars. They don't rust. Rust harbors bacteria and sprout rot. Plus the tops have fine, medium and course openings. More air = less rot 3) I have a bucket with diluted bleach. After I finish a jar I immerse it and the lid for just a second, rinse carefully, and let it drain and dry. ----- Good Luck out there, stay healthy and Thank you Thank you Rhonda. Cured me of inflammatory arthritis.
Stainless steel does not rust and also contains zero BPAs - unlike plastic. Also, it's not how fine the grid is for circulation, as the bigger holes can have an equal ratio of covered parts - the same ventilation. It's easier to use the same top all the time. You need a fine mesh to stop the seeds coming out. Doing it properly (following instructions) is what matters to stop rot. Do not need to build something to hold the jars, a simple bowl will do, or anywhere you can prop them up with a dishtowel under to catch what drains.
How much did you eat a day for the arthritis?
Pls write a book.
An audiobook
For real this is amazing. Trying to fight off helicobacter pylori. Will be gone in no time with this
The density of scientific terminology, fractured my synaptic connections, however, I find that your knowledge of nutritional interactions, is extremely beneficial, and believe that you could help a lot of people. KEEP doing it!. Thank you.
On JRE you mentioned doing another video on how to grow the best sulfurifane loaded broccoli sprouts possible. I would be very interested to see a step by step and how you grow and store your sprouts for the maximum sulfurifane enriched sprouts possible? keep up the great work.
Which of her JRE appearances was that?
SparksDrinker her latest like 3 weeks ago. she mentioned she might make a how to video. but she mentioned freezing them as well to increase the good good
SparksDrinker episode jre 901
you may try this - go to ->
thetruthaboutcancer.com/grow-broccoli-sprouts/
and,or this as well - > [ How To Make Broccoli Sprouts | Superfood-Cancer Fighting-Detoxing Microgreens | Cog Hill Farm]
ruclips.net/video/SPwGWMc7NnU/видео.html
& see & compare ...
NOTE: At the end of the video I demonstrate using a thermometer to try to get the temperature "just right." In actual fact, there's a lot of variables you may need to factor in to get your sprouts to 70ºC (the ideal temperature based on the study). If your sprouts are cold, for example, this may mean the water will be chilled immediately. I think the best you can probably do in this sort of kitchen setup is just try to approximate it to get it as close as possible. The good news is that, with broccoli sprouts, if you look at the figure from the study: even boiling for a short time works and doesn't fully disable myrosinase. The same is not true of the mature florets, however.
Study used 10 minutes for all conditions.
FoundMyFitness Hi there👋, do you have to drink the sprouts after heating them or can you simply just eat them? Do you have to heat all sprouts before consuming them or is it ok to eat sprouts raw? Thanks.☺
Thank you for this trick and all the info on Sulforaphane. You could use your thermometer to test the temp after adding the 70C water to the cold sprouts, and adjust up the initial temp. A starting point could be 75C and adjust from there, only have to do this calibration once. It will cool during the 10 minutes and affect the average over time, good that you used a lid/cover.
Souve vid cookers (water bath cookers) would be one way to do this at home and ensure that you have an exact 70C environment for the entire 10 min.
What amount should one eat daily when using frozen broccoli sprouts?
I now use a Sous Vide to cook my sprouts. I can set it for 158 degrees and it stays there. Just put in a zip lock bag and cook for 10 minutes and then let cool. I then store them in the fridge for eating later. Works really well and is very accurate. I see a lot of comments about freezing but no response. Can you please comment on freezing vs heating.
Surfdocsteve high temperatures with zip lock bag isn’t bad combination? Lol
Heating plastic is very toxic. I don't think that's safe to do with a zip lock bag.
This is a neat trick. Science makes cooking more fun :-)
I think sprouts of many seeds and beans are more healthy, than cooked seeds. They might be even more healthy, when fermented in kimchi for a few days.
The sprouts, especially that amount,will cool the 70C water significantly.If you want to check this put the thermocouple (probe) in the actual contaner with the sprouts, and then add more (hotter than 70) to get an equilibrium.
Also the cup will cool it even further than the sprouts. But if the initial contact of the water is significatly hotter, it may be too hot. I think pouring hotter water to a cool cup and waiting until it's 71c or so to throw in the sprouts would be a safe bet.
Just make enough water to heat both the container you're soaking in and to rinse the sprouts with the 70C water before soaking them. Good thing both the water and the spouts are cheap.
On top of that I have a supply of sprouts that are frozen, so that makes it even more tedious when doing this. I'm thinking of trying sous vide.
Exactly, even if the sprouts are at room temperature, around 140 gms of it is going to significantly bring down the temperature. A better idea would be to microwave the mix to that temperature, that way at least you know the mix is starting off at the right temperature.
@@rsmb99 can you be confident that microwaving will not damage the seeds?
Thanks, Dr. Rhonda, just did my first batch of sprouts and went straight into the 70 deg C/158 deg F method. Then made a shake with about 1/2 cup of the treated sprouts. I felt a bit of a slight rush, but I guess that's bc of the potency.
perfect balance of the fundamental information and understanding of broccoli sprouts followed by quick simple instructions on the 'How to' with video all in 3 minutes. A++ job and THANK YOU
I have three questions:
1) if you have a couple of quart size jars full of broccoli sprouts (I grow my own), would you heat them at 158° for 10 minutes, allow them to cool, and then place them in the freezer? Is that what you are saying will bring about the best results of a sulforphane?
2). Do the sprouts require wet heat? In other words is it possible to place these in a vacuum bag and place the sprouts in exactly 158° water by means of a sous vide immersion circulator for 10 minutes? Or does it need to have the 158° water actually poured onto it? (Which can also be achieved by the sous vide immersion circulator, and just transfer the water into whatever vessel contains the sprouts).
3). What is the recommended amount of broccoli sprouts for just a normal daily preventative maintenance routine? I just witnessed you making a drink using probably what I yield in a quart size jar. Is that what you would suggest? Seems like a lot for a daily dose
Thank you in advance for your response
Maybe it's time to create a "Smoothie #3" video that shows how you incorporate the broccoli sprouts.
Are you using broccoli powder as well, and in what quantities against the sprouts?
How to incorporate broccoli sprouts:
-Add broccoli sprouts to smoothie.
-finish
Shady Jalapeno lmao
You forgot to mention that the myrosinase in the broccoli sprouts isn't essential if you introduce another source of it from another food. So you could just heat the sprouts and add some mustard seed powder or radishes to the meal and voila.
Please can you explain this a bit more? You say "you could just heat the sprouts", but isn't that what she did? If you add say radish, presumably raw radish, then how should the sprouts be cooked? Or, if you add radish, could you then eat the sprouts raw, or perhaps cooked to a much higher temperature? Thanks for any clarification.
It just means that you don't have to worry about preserving the myrosinase in the sprouts themselves. You can heat them in whichever way you want without having to worry about overheating the myrosinase if you just add another source of it to your meal. So, any Brassicaceae type of vegetable (from the mustard family), raw. One radish or one floret of raw broccoli, for instance, is plenty of myrosinase to activate the sulforaphane production. No need for a thermometer, as long as you heat them for long enough to deactivate ESP as explained in this video.
Etienne-Emile Antikatastaseis
, thanks a lot. When you say "...eat them", do you mean "...heat them"? btw, do you happen to know if it's OK to eat raw mustard seeds? I like mustard, but have never tried eating the seeds raw. Thank you.
qwe098qwe098qwe098
Yes, I meant "heat". A study showed that microwaving on high for 45 seconds yielded the highest amount of sulforaphane on 5 days old sprouts. Though another study suggests the highest peak of sulforaphane occurs after 2 days in broccoli sprouts. There's a lot of data out there and no clear "winner" strategy. You can review all of this on NutritionFacts.org by using the search function there and the "sources cited" section of each video on broccoli sprouts.
I can't see why you couldn't eat mustard seeds. If you enjoy such a strong taste....
mustard powder is a common herb. Just buy a bottle and shake a bit on the broccoli. Raw mustard seeds would hurt your teeth!
You'll want to go a few degrees higher in the tea kettle so that the solution can be at the needed temperature when its mixed with the sprouts in the glass. I think a pot should be used so that the mason jar can be set in the pot to ensure a stable/slow cooldown from the specified temperature. Bar tenders know this principle well. Unless the experiment was done in similar practice, Rhonda's method may not garner the same result as the study. It's important to keep that water from cooling down throughout the 10 min soak. Experiment with settings on a burner plate to find the best setting to sustain 70c for ten minutes. I always love your work Rhonda, but that is my one criticism as someone in the HVAC field lol. You've been one of my go-to researchers for a while and I hope you keep it up. Best to you and yours!
We need a Update!!! :
1.Maximum day to harvest for Sulforaphane?
2.Dosage per day for Max Benefits?
3. Freezing vs Heating?
4. Mustard?
Add more questions to list.
I 2nd the questions..
5. How to best use a sous vide machine ? I would rather use it in a glass container not plastic .
Once heated to 70c do you eat them right away or can they be stored in fridge/freezer
I hate how youtubers abandon the comments so here is my thoughts.
I do not think here is enough research to say if anyone really knows and it would also depend if what you are hoping it acheives was studied.
For say H.Pylori, one study used 2.5 ounces of sprouts (not heated) for 8 weeks but I could not find if they consumed over the course of a day or all in one sitting. If I recall the conclusions of the study was that more studies need to be done. The few studies done were with mice and xenographs. You would have to sprout allot continuously to match the study.
Dear Dr Rhonda, I took some many health tips from you. I grow sprouts, put muaturd seed powder on them. But I'm afraid this one is just too much work for me to follow. 😂 I will draw the line here and recommend this tip to other people who are not as lazy as me.
Dr. Rhonda, thank you so much from Italy!
My pleasure. Thank you for the note, Anto! Have a nice day!
Hey Ronda,
I'm from italy aswell, and i'd like to aska question about your smoothies, what alternatives are there to the winter vegetables like broccoli and kale which is virtually non existent here right now.
70c = 158f. Had to look that up. Thanks Rhonda, you are amazing.
Great info! I just started with broccoli sprouts and was wondering how much your system can utilize at one time without it just passing through?
Really appreciate the upgraded quality of video and production value.
Dr., most of the time I listen to others' videos in high-speed 1.5x so I can get the info fast!
with you I have to slow down the playback to 0.75x because what you say is very interesting.
Totally AGree! I do the same.
WHen I was listening to this particular video, I was like: "i'm gonna need to re-listen at a slower speed". but then I was really happy my brain managed to keep up with her fast talking info. I managed to understand it all first time around ;)
(patting myself on my back) Lol
This was definitely a good educational video ;)
Hi Rhonda, thank you so much for your great channel and especially for your information about broccoli sprouts. I started sprouting myself to get the benefits of Sulforophane. I have two questions in that regard:
1) How do you consume it. I am doing as you suggest, blending ~ 100gr with cold water and ice, after 10 mins in 70dg water, just enough to drink it. But it tastes AWFUL. It's actually very hard to keep it from coming up again. Have you found anything to mix in there to make it more tolerable?
2) In your interview with Jed Fahey I think I understood that the enzyme boost you get from sulforaphane has a halving time of several days. I am assuming (hoping) this means you only have to consume a broccoli sprout mix every 2-3 days. Am I correct in assuming this?
Just wanted to comment on this video again to say that I bought a sous vide machine to help with this process. It keeps it at 60 degrees for as long as you need and it never goes above that point!
I thought it needed to be at 70?
I've been following your advice on growing broccoli sprouts, (except I've had great luck growing them in extra tall mason jars. I"m harvesting about 280 grams per jar.) How much sulforaphane is present in 100 grams of frozen (for 3 to 10 days) sprouts lightly cooked in 65 degree celsius water for 10 minutes. I can really tell by the "brain buzz" I get that the frozen sprouts as they appear to be more powerful than the fresh sprouts. Thanks you!!
Should the water temp be maintained at 70 or just initially 70 degrees?
Awesome! I love diving deep into the bio chemistry as cuts through so much assumption and prejudices .
Came here from the Joe Rogan interview. In the podcast you seemed to mention that you just froze your sprouts to increase the Sulforaphane by a large amount. Are you still boiling? Is it still helpful to just freeze the sprouts and use for later?
Be careful, JR is one of the right-wing's biggest dis-informers out there.
You should find a youtube company to compile a documentary on preparing and serving for maximum sulforaphane. Long time fan. Hope the baby and hubby are ok. Much love and happy 2021
Quick question for further optimization: would it be most optimal to heat the sprouts for 10 minutes at 70°C, getting rid of the nitriles... and then… Afterwords... put them in the freezer to activate the Myrosinase? Or is it the kind of thing where I either freeze the sprouts to get the best myrosinase interaction OR heat the sprouts, deactivating the nitriles, but then should not freeze them?
Any updates?
It's so frustrating that no answers are provided to these videos...
Quick points:
- The heating doesn't get rid of nitriles per se. It deactivates the epithiospecifier cofactor whom otherwise favors the pathway towards said nitrile in the first place.
I'm a bit confused as to what you mean regarding freezing to activate myrosinase?
Freezing isn't going to activate an enzyme.
The thaw might result in broken cellular organelles etc, allowing sulforaphane production at body temperature etc. But the method seems incredibly suboptimal compared to the method described in the video. Preferably with the further addition of myrosinase via brown mustard seed.
Amazing advice. Thank you. Appreciated the end of the video showing how to heat the sprouts and am so pleased to have found you.
I've got an alternative to heating but I'll like you to review with you if its right. Instead of heating the sprouts why not use Mustard (powdered) that contains Myrosinase as well so the conversion takes place induced by the precence of mustard ?
Wonderful insight, Doctor!
I have a couple thoughts/ questions, if you don't mind:
1. Do the sprouts not need to be HELD AT 70⁰C for 10 minutes to deactivate the epithiospecifier protein (ESP)?
2. Wouldn't the ~20⁰ drop in temperature of the water / sprout solution after ten minutes be a problem?
i.e. Should we not be maintaining the temperature at 70⁰C for ten minutes?
If im not mistaken, the above compounds are inside cells, membranes, vacuoles etc (for example).
3. Should the sprouts not be held in a hypotonic solution so the cells are more prone to shear force, AND then ALSO blended prior to heat and hold so that the heat is able to have contact with the ESP (without first having to heat the extracellular fluids etc, potentially denaturing/ damaging/ impacting additional compounds?)
4. If not, is there a reason why one wouldn't want to blend immediately prior to heating?
5. I would think we'd want to be certain the ESP is as thoroughly deactivated (as possible) prior to the addition of mustard seed/ exogenous myrosinase; else we again take the path towards nitrile formation, no?
6. Do we know that the ESP is NOT found in other cruciferous vegetables/ mustard seed extract, etc?
7. And that Arabidopsis data is relevant to humans?
I'm VERY open to correction, as I've not fully read or understood the studies to an appreciable degree.
Thank you Doctor!
I respectfully hope you can help clarify this. :)
You’ve got a strong point. I’ve also heard freezing it. Now i am confused.
@@JOVI08 I'm going to try reaching out to her on Twitter.
Does anyone know if she's provided her recommended step-by-step protocol from start to finish, anywhere?
Thank you! 😊
Rhonda talked about freezing the broccoli sprouts in JRE, which would be so much easier. Did any of you try both methods and what do you prefer? Still growing my first batch :D Any advice would be appreciated. Nice day everyone
What is JRE please ?
@@jeffhutjens The Joe rogan experience (podcast).
Thx
@@rasmuschristensen6247
freezing only works in sprouts not mature broccoli in order to activate sulforaphane but does it destroy the sulforaphane nitrile? I I m not sure I think you should heat the sprouts before consuming them . anyways even if you heat it too much you can get the myrosinase from mustard . so eat all kind of broccoli matue or sprouts with mustard . or any other source of
myrosinase .
ruclips.net/video/-PqziTSrKaU/видео.html discussion about frezzing sprouts
Go Dr. Rhonda! Make that how to make broccoli spouts video, I'm blown away by this potential
I saw another of your videos on this subject and you mentioned increasing the potency of the sprouts by freezing them because the formation of the ice crystals in the plant fiber increases, or starts the mechanism leading to the production of the enzyme myrosinase. Would there be an advantage doing both the heating and freezing?
3 yrs and no reply! This is what make it confusing an difficult to trust even what doctor says.
@@honeybeecarter3920 I agree completely
So she's freezing them dry?
Just made the smoothie and it has a bite to it 😮
What I do is Just think it’s biting away cancer cells!!!!!! Natural medicine.
Thanks Rhonda for your research and interesting interviews! You really go to the bottom of the subject and are searching for the scientific truth! Thanks to you we learn how to.After eating my broccoli sprouts raw for years, I now apply your method for optimising sulforaphane content.According to those reseach papers, you must heat the broccoli sprouts for exactly 10 minutes in water at 70 degrees celcius for optimal sulforaphane yield. How to match this ideal in the kitchen? Your method seems near perfect. But maybe there are procedures to optimize your method? When you pour water of the initial 70 degrees on the sprouts and let it stand for 10 minutes, the temperature drops and is not constant.if you use a waterboiler that can maintain a constant temperature of 70 degrees for 10 minutes (my Tefal Express Contol can do it) wouldn't the result be even better? I "boil" my sprouts with a little water in that boiler for that period of time and temperature and then pour the sprouts + water in the blender with ice to cool according to your advice.I suppose you must als drink the water, because the glucosinolate glucoraphan leaks into it?Maybe even better would be the method of "sous vide" cooking?I am interested what you think about tuscan black kale sprouts. According to this reseach paper (see below) those sprouts yield (in raw form) much more sulforaphane than broccoli sprouts. And Daikon sprouts seem to be the top of the bill, no nitriles at all are formed.Again thanks for your video's and greetings from NL.
www.researchgate.net/publication/239732529_Comparison_of_bioactive_phytochemical_content_and_release_of_isothiocyanates_in_selected_Brassica_sprouts
YEA -- thXxx for the hundred more things I have to read to try and be healthy -- ahahahahaha
This all is ridiculously complicated. There must be a simple way to eat sprouts.
I portion out and freeze my sprouts to use in smoothies throughout the week. My batches are done with 12 mason jars, so it lasts for weeks. I also load gel caps with mustard powder and swallow one with my broccoli sprout smoothies as an extra source of myrosinase. The taste is not good, freezing them makes them really pungent, so I just chug it.
That’s as far as I’m willing to go in my quest for sulforaphane. Just going to hope it’s enough and call it a day.
If you overcooked it you can wait for it to cool down and then sprinkle powdered mustard, so you'll get the enzime myrosinase back!
I just did this right now. Heated the water to 158f, put it in a bowl for 10 min and then ate the broccoli sprouts plane. The after taste has a bit of a burning sensation. All in all it was great.
Dr. Rhonda, what's the compatibility of this method with the freezing method? I think quite a few of us are wondering...
yes, curious about this too.
Yes ive been curious too about the use with the freezing method?
FoundMyFittness. I have really been wondering about HEATING vs FREEZING methods for months????? Please help elaborate. Ive been heating for 10mins and then storing in the freezer. hope this is not counterproductive.
Yeah I'm still wondering about this too. Hopefully she'll get back to us at some point
maybe she doesn't know the answer to that yet? I also would like to know!
I would like to see Dr. Patrick interview Dr. Michael Gerber including info on nutritonal ketogenic diet plus the plethora of subject/theories/ideas that would transpire between these two highly informed individuals.
I was listening to another podcast earlier in which you indicated you could boost potency by freezing the sprouts. Would you recommend doing both the freeze and the 70 degree cook for 10 minutes? Freeze first then cook, or cook then freeze?
Found any answer?
I would like to know this, too...
Heat then Freeze
heat then freeze.
if you freeze first, all cell walls will be ruptured and you will loose all of it if you then submerge in water to heat it. discarding the water.
That said, I wonder the increase ratio doing it this way. Heating to deactivate the nitrile production, then freezing to then rupture all the sprout cells.
It has to be more production of sulforaphane, right???
Also, remember not to loose any juice from the frozen sprouts!!
Dear Dr.Ronda thank you for all you create, fast and simple making it avaliable for people like me. I would like to ask you I use to take the broccoli spouts with yogurt and garlic. Apparently the benefits from the broccoli is canceled by milk 😯 Would you please advice is yogurt mix with broccoli sprouts is good for the correct absorb or the tea you demonstrated is the best ! 🌟🍀❤ Thank you again for always scientific information!!!
Great video! This was asked in some way before, but there was no definitive answer. After harvesting the sprouts, is it better to [freeze->heat->consume] or is it better to [heat->freeze->consume] for best benefit?
wondering too :)!
Any updates?
Definitely want to heat them first.
Do you understand why? Lost interest?
I know it's no big deal for a doctor..... The way you say those big or words like its just nothing is just so very impressive lol. I'm like good info and WOW!!! So I'll be gorging on your page today. Thanks!! Janice
Interesting! Do you think the increased level of sulforaphane is sustained if you heat the broccoli sprouts, then store them in the refrigerator for later in the day? Would love to hear your input!
I would love to hear the answer to this...
The effect of cold storage on sulforaphane concentration was examined by placing 5-day-old broccoli sprouts into −20 and 4 °C conditions for 1 week. Equal-quality broccoli sprouts were weighed daily for a week and collected the sprouts which in the same storage condition together. The results in Fig. 3b show that freezing (−20 °C, 1 week) was more favourable for retaining sulforaphane than refrigeration (4 °C, 1 week). Using the 5-day-old broccoli sprouts as frozen materials, the trend of sulforaphane content (Fig. 3c) was observed to initially increase and then sharply decrease during different storage days. Broccoli sprouts stored for 4 D retained maximum sulforaphane contents nearly 1555.95 μg/g DW. Previous studies have shown that low temperatures result in longer shelf lives than room temperatures because the former promotes better color appearance and lower respiration during storage. Most of the researchers just studied the temperature above 0 °C, depends on the advantage of both visual quality and glucosinolate content (Jones et al. 2006). However, glucosinolate contents in broccoli are best maintained by freezing (Rodrigues and Rosa 1999). At temperatures below 0 °C (−20 °C, which can be easily implemented at home), sulforaphane production increases because of glucosinolates in vacuoles and myrosinase attached to the intracellular membrane. When broccoli sprouts freezes and expands, the plant tissue is broken down and glucosinolate-myrosinase system can contact easily, forming an abundance of sulforaphane (Rosa et al. 1997). Meanwhile, when plant growth condition changed sharply, it can activate glucosinolate-myrosinase system, thus affecting the content of sulforaphane (GU et al. 2012). However, the decline in sulforaphane content also may due to degradation of glucosinolate and dilution of plant expansion (Doughty et al. 1991; Falk et al. 2007).
I would say that sulforaphane levels in refrigerated sprouts are most likely sustained if consumed within a few days. It is established that sulforaphane's level of degredation is lower when kept at cooler temperatures.
You rock! Definitely adding this to my daily smoothie of bberries, spinach, avocado, banana and apple.
Great stuff, and thank you for this! Is blending the sprouts the same as crushing or chewing? Also does mixing the blended sprouts with other healthy ingredients for a smoothie take away or add to any of the Sulforaphane benefits? Or should the sprouts be enjoyed without anything else added?
seems eating them with a lot of other stuff is the best way - all vitamins and minerals work in combination with others - If they don't have the others - they don't work nearly as well - the only almost perfect food was fish - back before they were so polluted by human's waste products - they now will harm you a lot faster than other foods - they tested all the water ways in the world - they found all kinds of poisons - rocket fuel being one of the main contaminates - Air traffic has become horrible - Proven - they are trying to keep it suppressed as much as possible - New Zealand is the least polluted country going by studies - all water in all cities in the U.S. - did not pass inspections -- ALL - they are trying to keep it hidden also - Misdirection is their main weapon against true knowledge - they even pay for different studies to show different results -
The good doctor was remiss by not saying that this (and freezing) is only for smoothies, etc. It will ruin your sprouts for salads as I found out the hard way losing 1 gallon of them at one go.
What about drying broccoli sprouts in a dehydrator? You could set it to 70 C (158 F) for 10 minutes and then drop it down to 110 F to finish drying (this is one time I would wait for the dehydrator to get to the temperature before putting them in). If you first grind the sprouts into a puree that would break all the cells and release the myrosinase. 10 mins at 158 F would stop the epithiospecifier protein and as long as drying didn't negative impact the sprouts, it sounds like it could work. I have been experimenting with pureeing and then drying spinach, kale, radishes, blueberries, red cabbage and broccoli and then powdering them. I know I am losing some nutrients in the drying but I am able to get 8-11 cups of veggies into two shakes which I have with a regular meal. I usually keep the temp to 110 to 115 F maximum to avoid damaging enzymes. Do you know if this problem with epithiospecifier proteins is an issue with all cruciferous vegetables?
These are some great ideas! Wish she would answer these questions!
Dr. Rhonda, I’m growing the sprouts. I got the Immersion thermometer so I can heat them for 10 minutes. I have been doing it with each serving. Do you know whether the suphorophane remains increased after refrigeration? Would it be better to just freeze the sprouts and immediately liquify and ingest? After heat treatment, is it better to freeze, refrigerator, or immediately ingest? Thank you for this!
That's the amount of sprouts you blend for a single serving? I'm going to need to get more jars.
No kidding! That's a 5 day crop for me!
TheBadcop yeah dude, I saw that and shuddered 😳 time to step the game up
@@alexesposito6824 nobody has time for this shit. I might use 1 or 2 jars and I keep it moving. it's not that serious.
@@chuckiegravesfield3170 its crazy! She must have like 10 jars growing all the time. thought this sprouting jazz would be easier :( Maybe ill just make large batches and freeze them.
Broccoli sprouts taste disgusting.
The only thing keeping me going for drinking the blended shuddering juice is the feeling i get for the rest of the day, spoiler, it'sa GOOD feeling. The amount she takes ptobably takes a huge amount of will to get through but i suppose you do get used to them and with the amount she takes, there may be a huge payoff that most of us aren't aware or
For anyone wondering why there are two graphs the second one is for broccoli floret, not sprouts. So the 70 only is for sprouts.
Um.. so what about the freezing method? Does that only 2x the sulforophane?
Daten Raten ever find out?
Perfect timing! I just bought a whole huge 5 lb bag of broccoli sprouting seeds. My cauliflower just went to seed. Think cauliflower will work as well?
There are two important issues that I feel you should address in this video.
The first issue is that by heating the sprouts, you also address bacterial problems with sprouts. Since broccoli sprouts are notorious for giving people food poisoning, this is an important win. While the following data is specific to meat, you would assume that it understates the cooking requirement for broccoli sprouts:
www.fsis.usda.gov/Oa/fr/95033f-a.htm?redirecthttp=true
According to this USDA table, we get 7-log10 lethality of bacteria if we get the broccoli sprouts to 158F for any period of time, and at 141F for 10 minutes. So your protocol is absolutely perfect for killing the bacteria!!
The second issue is tougher. My understanding is that the sulforaphane is formed only at the moment the sprouts are crushed or homogenized. Why is it that - in the study - they cool the solution down before homogenizing it? Did they test a procedure like:
1) Heat water to 70C
2) Add broccoli sprouts
3) Homogenize
4) Continue to cook at 70C until 10 minutes has gone by since step 1)
5) Immediately cool to room temperature
Your video says you wash them off and store them for future use. It's not clear that your protocol wouldn't just undo the entire chemistry you are trying to bring out here. If you wash and cool the sprouts, then store them before you homogenize or crush them, does this reverse any of the desired chemistry?
Do you have any thoughts on what would happen if we homogenize while the sprouts are at 70C?
Do you think sprouts are that much better than mature broccoli? I've seen data suggesting they have 10x the concentration of sulphoraphane. But I could easily buy 100x the mass of mature broccoli at the grocery store and eat that rather than growing sprouts.
I've read different numbers, some say upwards of 50X the sulforaphane. You would have to eat pounds and pounds of mature broccoli to even come close- and then do that several times a week? It's the whole reason we're even "into" broccoli sprouts, you can get an active dose of the nutrient without having your entire diet be broccoli :)
Studies have been done to find out if there is a dose of broccoli that can be toxic and there is. For mature regular broccoli it's somewhere around 100 cups and for sprouts its 4. I think that should tell you a lot about the potency of the sprouts vs it's mature counter part. nutritionfacts.org/video/how-much-broccoli-is-too-much
Inspiring and very helpful and informative! Is there an easy way to just buy broccoli Sprouts in bulk- already grown. Thank you again!
LOL "the nerd is strong in you" Gotta love it ! 😄
You don't have to do it unless you're cooling it or icing it for juicing I guess. Just eat it by chewing and the temperature and chewing will take care of proper absorption. Don't overthink it. Thank you for the information.
I've heard freezing sprouts increases sulforaphane content also. Could these methods be combined, ie, gently heat to the right point, THEN freeze?
I wondered this. Or just freezing, as I assume the high temperature degrades some of the nutrients.
Perfect application for a sous vide. Going try with my Joule.
Do you I have to do this daily? Can I use this process and make 4 liters worth of smoothie and drink it over the span of a week or is that not recommended?
TheChillTime sprouts last 2 days
I thought they could be bagged (after dried on paper towels or salad spinner to rid of water) and be good up to 2 weeks???
My sous vide stick is finally going to get some use.
so its better to freeze them or heat them?!?
Both - heat to deactivate the ESP nitrile pathway with the freezing to break the cell walls for maximium Sulforophane production
whodgman freeze then heat or vice versa?
The only problem is that the moment the water touches the cold outlet nozzle of the kettle it's already going to start losing temperature, by the time it has the chance to engulf the seeds at the bottom it's already been cooled by the air, so it's not consistently 70 degrees maintained for 10 minutes as the lab setting would have likely provided.
What needs to be done is submerging the sprouts and consistent heat application with a 70 C cutoff. Or practically to submerge the sprouts in cold water and heat them together in the kettle till it reaches 70.
Dr Rhonda Patrick, would it be ok to cook them, then freeze them? Would this destroy or negate them entirely? I feel like it'd be easier storage this way if possible.
Based on this study, it's freezing does not significantly affect glucoraphanin content and actually helps with the myrosinase activity: pubs.rsc.org/EN/content/articlelanding/2015/ra/c5ra03403e
So no need to heat them, Tim?
@@timdorr you're funny, the abstract then goes on to say, "The enhancement of myrosinase activity after freezing was in parallel with more sulforaphane and less sulforaphane nitrile formation. Besides, freezing at −20 °C was more favorable for sulforaphane formation than −40 °C. Directly freezing at −20 °C increased the sulforaphane yield by 1.54-2.11 fold in the broccoli sprouts of the three cultivars investigated in this study."
@@suebeedoo1280 I don't think there is any proof of using both heat and freezing. Theoretically, it's possible to get the best of both worlds and increase the bioavailability twice over, which is what we hope. On the other hand, it's also possible that they don't go together at all and zero each other's positive benefits out. In a previous comment, someone noted that if you freeze it before heating it's likely that you lose all of the released sulforaphane in the water when heating, but it's also possible that heating it first and then freezing it could somehow not get any additional results, at the very least. It might just be best to choose one method and stick to that. Since this video, Rhonda herself has commented on her site that she is only freezing and blending now, due to the risks of high heat deactivating the myrosinase. That was about a year ago, so maybe she's changed what she's doing since then. Because for the heat method there are a couple of strategies that would make it more stable and risk-free: using a sous vide for stable temperature and/or adding a pinch of mustard seed to restore any potential lost myrosinase. Nevertheless, for simplicity's sake and the fact that there does not seem to be a study combining both, I personally freeze half of mine and eat the other half raw because I enjoy the flavor! Come to think of it, I guess another strategy would be to freeze some and to heat some :)
Tony Almatti thanks - at last some clarity. This question has been driving me bonkers!
Nice ! Thank you for the video!
In a different video (you are being interviewed) you state that FREEZING is the best method.
So, which is it?
freezing
both, do both.
According to the Royal Society of Chemists' freezer study, "Directly freezing at −20 °C increased the sulforaphane yield by 1.54-2.11 fold in the broccoli sprouts of the three cultivars investigated in this study." The hot water method can increase content by 3.5x. Hot water for the win! I wonder if doing both would accumulate the benefit?
Sounds like so much work and such specific procedures. Isn't there a powder or pill to simplify all this?
OK - so I heated my sprouts as indicated at around 70 degrees, activating the myrosinase. If I put them in the fridge to use later, that won't de-activate it?
you're not activating the myrosinase, you're deactivating (destroying) the ESP.
Heat it to 70 C = destroys ESP
Heat it to above 70 C = destroys myrosinase
Myrosinase is not "heat activated"-- you simply want to destroy the other chemical that interacts with sulforaphane so it can have the maximum possible reaction with myrosinase.
Thanks for the clarification. So - if I put them back in the fridge after heating at 70c, what would be the effect? I assume the ESP is destroyed so it' would be alright.
see if you can help clear this up for me, is eating raw broccoli sprouts a waste of time since the ESP is still active/ is heating the broccoli sprouts a mandatory procedure to actually get the benefits?
This is so much work, I'm just taking the Sulforaphane extracts.
I know that’s right. I’m like damn. I thought I was doing good just by eating the damn sprouts.
meh, i like to enjoy my life and will give up a month or two of it if i can just saute my sprouts with a bit of olive oil, salt pepper and garlic powder. I'm super consistent with having them which is the most difficult part.
When I tried this after a couple of minutes the water was at about 50C. better results where achieved when the water at 85-90C was added to an empty glass and letting the water temperature stabilize at 75-80C adding the sprouts should get the temperature close to 70C.
add some mustard seed powder
How awesome is that kettle!! 🙌
I love the pure nerdy way she talks instead of ASAP science and similar channels taking smarts and translating it into 6 year old English with lots of animation and eNgAginG VoIcEs lol 🌈
thanks Dr. RP. thank you for sharing your passion with us. Keep what you are doing.
Rhonda this tastes absolutely miserable. How can I consume this without wanting to throw up? Do you have a better recipe
Don't bother. Just eat three times as much raw broccoli
You could decrease the amount of sprouts you use at first and build up. My palate seems to be adjusting. I also think it's yummy to add my smashed sprouts (via morter & pistle) to oatmeal. I add sprouts to fruit smoothies. I blend sprouts with a little hot water to add to soups.
frozen strawberries, banana cherries and pineapple. half of a whole lemon with peel. big hunk of cucumber. blend with sprouts.. awesome.
Broccoli sprouts can be contaminated with ecoli. The seeds can be contaminated and then the bacteria multiplies while sprouting.
I have been leaning heavily into the cruciferous vegetables a couple weeks now. So far I notice my gut/digestion feels better than it ever has. My recovery from exercise seems to be faster. But what i find really odd is my vision FEELS brighter, though I am just as blind close up as before without my readers.
When she stats talking all "sciency" it all goes over my head. All I get is Sulforphane fights cancer which is found in Brussel Sprouts, Cauliflower, and broccoli. You can get the most of this Sulforphane with Broccoli Sprouts which she is showing how to grow.
Thanks for using the diagram.
i used to put sprouts on my sandwiches but it always would get me the sheeets
if your gut is fucked, and you eat things that are good for it.. it will give you the sheeeeeeets..... if you want to heal the gut you have to push through with more gut healing foods:-)
i went on the MEVY diet [organic meat eggs vegetables yogurt - very veg heavy, light others] 5 days ago and (staying very hydrated) lost 2.3lbs while eating an insane amount of veggies - and day 3 of barely got the sheets, super tiny. i think i'm absorbing it all. i usually go 1-3 times a day, now i'm lucky just to have a small one ... cant have any starchy root veggies/carby sweet veggies, fruit or grains :( bye rice and sweet potatoes = no good sheeeeets i guess
Oh my that stuff looks flippen lovely
I've got a vested interest n making as much of this a I can right now and I can't be the first person to this of this but.... - I have, or rather had so read on, a production line of Sprouts > Sous Vide > Dehydrate > Grind >Capsule.. however in the past day I realized we can simply grind the seeds. I'm grinding the seeds, then heat treating the resulting powder. I -just- tested 1tsp of powered + 1 1/4 tsp of mustard seed powder + 1 tbs water. Let the resulting mix sit for a few minutes then tested. Let me put it this way - My lips are still burning. While not a quantitative test, it certainly is qualitative success is we are using the 'burn' as a marker of the presence of sulforaphane. I would like to see this process tested to see how must SF is produced - using ground heat treated seed powder is one heck of a lot easier, and apparently more productive, that growing the sprouts by far. Makes sense - as the plant grows the concentration of GR decreases as it is take up/used etc... I don't see why we ever should have to grow sprouts again unless I'm missing something.
The burn is probably the mustard seed. And i think the sprouts have more sulforaphane than the seeds. Better off to grow them for two days.
@@KH-nc3zv I don't think it's from the mustard, it's the same burn you get from the sprouts, which should be the sulfurophane. She mentions in another video with a researcher about how the seeds have much more in them, but are bitter etc... There's the problem of anti-nutrients too, which may make sprouting them still the best way. Hard to find any info one way or the other.
Thank you for showing your cooking method and links! 😊
Adding the water to cool sprouts will make it cool down instantly, then time will cool it down even more. At min 5 it might be 40 degrees. At min 8 probably 35 degrees.
You would need to pour same hot water a few times to be close to your goal. Or use an electric warmer. Using a lot more hot water in a bigger container will help to reduce the cooling effect.
Maybe steaming at certain height will be even better to preserve other nutrients and still get the 70 degrees.
Thank you for sharing your work Dr Rhonda! ❤️
I bought a lb of organic brown mustard seeds on Amazon for $7 and grind them in my coffee grinder to a powder. You can sprinkle on broccoli sprouts for increased benefits
Thank you Dr. Rhonda, you made me change my eating habits for the better:)
We should not cut the broccoli sprouts or mature broccoli before heating it right? Do we cut after heating and wait for at least 40-90 minutes for the sulforaphane to form or cut first and heat later? If I plan to freeze it do I heat\cut before or just put it straight to freezer and cut after unfreezing before use for best potency? So many questions. 😕
I use my Thermomix. Thanks for your work Rhonda!
PLEASE tell me - can i dump out this 70*c water after 10 min or should i drink it too? Does it contain sulphorafane?
I'll do the Moringa capsules instead 😀. I hate green smoothies 😂. Great information always Rhonda
Dr. Rhonda, it was pretty technical, but I see the result, so my body thanks you.
Subscribed :)
John Hopkins just published a study " Bioavailability of SFN following ingestion of Glucoraphinin rich BS and seed extract." The supplement they used in the study was Avmacol and its bioavailabilty equaled to that of Broccoli sprout extract produced at John Hopkins at 35%.
what did you just say, Dr KimJihoon?
Wow, 160 F just happens to be the lowest setting out of 6 on the electric water kettle I have, just 2 degrees higher than 70 C. I will surely try this.
Great info but..... You should measure the temperature in the bowl after pouring it onto the sprouts.
If you add water from 70 degrees the netto result will be way too cold. So... Put your thermometer in the bowl and there it should be 70 degrees Celsius :)