Take care of your body with this simple, quick, and scientifically validated recipe. Thanks to the powerful combination of broccoli and mustard, you maximize the production of sulforaphane, an antioxidant known for its detoxifying, protective, and anti-inflammatory effects. 🧾 Summary
| 🌿 Summary | |
|---|---|
| 🔍 Information | Details |
| ⏱️ Preparation time | 10 minutes |
| 🕒 Rest time | 10 minutes |
| 🔥 Cooking (optional) | 2 minutes (light blanching) |
| 🔧 Difficulty | Very easy |
| 🍽️ Servings | 2 |
🥦 Key Ingredients to Activate Sulforaphane
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| 📝 Instructions |
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🧪 Why does this recipe work?
This recipe is based on mechanisms validated by science :
- 🥦 Sulforaphane is an antioxidant compound that activates detoxification enzymes (liver phase II) [Journal of Nutritional Biochemistry, 2022] .
- 🌱 Mustard myrosinase converts broccoli glucoraphanin to sulforaphane: bioavailability increased by 4 times [Cancer Prevention Research, 2012] .
- 💧 Omega-3s in flaxseed oil enhance cellular absorption of sulforaphane and enhance anti-inflammatory effects [Frontiers in Nutrition, 2021] .
💚 Key Benefits
- Activates natural detox
- Immune support
- Powerful antioxidant
- Protects cells against oxidative stress
🥗 Variations & Practical Tips
- 🔄 Sensitive guts? Blanch the broccoli for 2 minutes before chopping.
- ⚡ Express version: Use quality organic mustard powder.
- 🧄 Extra Boost: Add black garlic for its protective sulfur compounds.
- ⏳ Storage: Consume within one hour for maximum nutritional effectiveness.
🍞 Serving suggestions:
- On a slice of wholemeal bread
- In a quinoa salad
- On a bowl of roasted vegetables
💡 Did you know? – Top 5 vegetables richest in sulforaphane
| Vegetable | Sulforaphane content |
|---|---|
| Broccoli sprouts | |
| Raw broccoli | |
| Kale | |
| Cauliflower | |
| Radish |
🌱 Broccoli sprouts contain up to 100x more sulforaphane than mature broccoli. Remember to include them often!