I know that it is hard to get kids to eat vegetables. I have experienced raising four entirely different human beings, and their food preferences were all unique! My youngest child, Marley (6 years old) is an extremely light eater at dinner time. If she isn't interested, she doesn't partake. Vegetables in particular are more of a challenge, although she randomly eats them like a champ (frozen peas have become a delicacy somehow). So recently, when she doesn't want the veggies I've spent my evening cooking with love, I have decided to offer her a handful of microgreens instead. I am surprised to see that she continues to choose option B, and here's why I'm still winning (at helping her sustain a healthy body), and you can too!
I typically have broccoli microgreens on hand. I buy them every Saturday at the Farmer's Market. Locals here in Idyllwild can normally find them at our Farmer's Market on Sundays from MIDY Micros.
What I love about this option for feeding nutritious food to your kids is that it is easy to grow broccoli sprouts and microgreens and your kids can help you with the process! It's an amazing way to help them really connect to where food comes from! Kids normally love getting their hands in the dirt, watching something grow and helping with a daily task like rinsing sprouts.
If you are doing microgreens, there are several ways to do it. I recommend using good organic soil instead of choosing coconut core or hydroponic growing because your tiny plants will uptake more nutrients for you!
There is so much to be said about eating "live" food. More on that to come. So many benefits from the transfer of energy that occurs when you eat foods straight out of their vibrant living state. Ever have a fresh tomato off the vine?
I really wanted to share in particular one of the most beneficial compounds in broccoli sprouts and microgreens.
That compound is Sulforaphane!
Sulforaphane is found in cruciferous vegetables such as:
- Broccoli
- Cauliflower
- Collard Greens
- Cabbages
- Radishes including Daikon
- Bok Choy
- Pak Choy
- Brussels Sprouts
- Watercress
- Land Cress
- Wasabi
I want to focus on Broccoli Sprouts and Broccoli Microgreens in particular here, for the following reasons:
- Broccoli Sprouts and Microgreens have up to 100 times more sulforaphane than full grown broccoli!
- Phytonutrients spike between 7-14 days of growth
- Sprouts and microgreens have less antinutrients which can cause gut irritation.
- You can eat less and get more nutrition!
- They also have good amounts of potassium, magnesium, calcium, zinc and folate...all very important to sustaining a healthy and functional body.
There have been thousands of studies on Sulforaphane, and many are human trials! This compound is a powerful addition to any healing diet.
Some benefits of sulforaphane include:
- Anti-cancer (selective apoptosis of cancer cells)
- Brain Repair (Parkinsons, dementia)
- Improves autism symptoms (Repairs oxidation and free radical damage)
- Anti-microbial, anti-virus
- Blood Sugar effects for diabetes patients
- Anti-aging
- Anti-inflammatory (arthritis, Alzheimer's, autism and other chronic inflammatory diseases)
- Inhibits carcinogens
- Beneficial in preventing heart disease
- Lowering incidence of breast tumors
- Activator of NRF2 pathway, which affects expression of over 200 genes, including antioxidant, anti-inflammatory and genes that inactivate harmful compounds.
We all know cruciferous veggies are good for us but eating them as sprouts and microgreens is such an easy way to get more bang for your buck nutritionally!
Links to studies and scientific papers on Sulforaphane.
Marley in the garden