1. Morning Detox Smoothie
Ingredients (Serves 1):
– ½ cup broccoli sprouts
– 1 frozen banana
– 1 handful spinach
– 1 cup unsweetened almond milk
– 1 tbsp chia seeds
– ½ tsp mustard powder (to activate sulforaphane!)
– Optional: 1 scoop vanilla protein powder
Instructions:
1. Add all ingredients to a high-speed blender
2. Blend until smooth. Add water for a thinner consistency.
3. Pour into a glass and top with extra sprouts for crunch!
Why It Works: Broccoli sprouts’ sulforaphane supports liver detox, while chia seeds add fiber and omega-3s.
Tip: Use frozen cauliflower for a creamier texture without overpowering the sprouts!
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2. Spicy Sprout Avocado Toast
Ingredients (Serves 1):
– 1 slice whole-grain bread
– ½ ripe avocado
– ¼ cup broccoli sprouts
– Pinch of chili flakes
– Squeeze of lemon juice
– Sea salt to taste
Instructions:
1. Toast bread to your liking.
2. Mash avocado onto the toast and sprinkle with salt.
3. Top with broccoli sprouts, chili flakes, and a lemon squeeze.
Why It Works: Avocado’s healthy fats help absorb sulforaphane, while sprouts add a peppery kick.
Tip: Add a fried egg for extra protein!
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3. Gut-Healing Buddha Bowl
Ingredients (Serves 2):
– 1 cup cooked quinoa
– ½ cup roasted sweet potato cubes
– ½ cup broccoli sprouts
– ¼ cup cooked chickpeas
– 2 tbsp tahini dressing
– ¼ cup shredded purple cabbage
Tahini Dressing:
– 2 tbsp tahini
– 1 tbsp lemon juice
– 1 tsp maple syrup
– 1 clove minced garlic
– Water to thin
Instructions:
1. Assemble quinoa, sweet potato, sprouts, chickpeas, and cabbage in a bowl.
2. Whisk dressing ingredients and drizzle over the bowl.
Why It Works: Broccoli sprouts + chickpeas feed good gut bacteria, while tahini adds anti-inflammatory fats.
Tip: Meal prep this bowl for lunches—it stays fresh for 3 days!
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4. Salmon & Sprouts Power Plate
Ingredients (Serves 2):
– 2 wild-caught salmon fillets
– 1 cup broccoli sprouts
– ½ cup cooked quinoa
– 1 tbsp olive oil
– 1 lemon (zest + juice)
– 2 garlic cloves, minced
– Salt and pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rub salmon with olive oil, garlic, lemon zest, salt, and pepper. Bake for 12-15 mins.
3. Serve over quinoa and top with broccoli sprouts and a lemon squeeze.
Why It Works: Salmon’s omega-3s + sulforaphane fight inflammation and protect brain health.
Tip: Pair with a side of steamed broccoli for double the glucoraphanin!
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5. Green Immunity Shot
Ingredients (Serves 1):
– ½ cup broccoli sprouts
– 1-inch fresh ginger
– 1 green apple (cored)
– ½ lemon (peeled)
– ¼ cup water
Instructions:
1. Juice all ingredients in a masticating juicer.
2. Pour into a shot glass and drink immediately.
Why It Works: Ginger’s anti-inflammatory properties + sprouts’ antioxidants = immune powerhouse.
Tip: Add a dash of turmeric for extra anti-viral power!
Disclaimers:
Medical Disclaimer: I am not a medical professional, nutritionist, or licensed healthcare provider. The information in this article is for educational and informational purposes only and is not intended as medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, lifestyle, or health regimen, especially if you are pregnant, nursing, taking medication, or managing a medical condition.
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