Fresh from a trip to a farmers market, Dr. Fahey stepped into an elevator at Johns Hopkins Medical Center carrying a massive haul of mature broccoli heads. A pair of physicians stepped in behind him, took one look at the bounty, and gave him a look that screamed, “What on earth are you doing with all those vegetables?”

Their skepticism is understandable. After all, to most people, sprouts are salad fillers at best. But to Fahey—and to a growing body of scientific research—broccoli sprouts are potent little powerhouses packed with sulforaphane, a compound with game-changing health benefits.

From Side-Eye to Science: Why the Sprouts Matter

What those elevator skeptics didn’t realize is that broccoli sprouts are among the richest natural sources of glucoraphanin, the precursor to sulforaphane. This compound activates the body’s , a key regulator of antioxidant and anti-inflammatory responses. In other words, it helps your cells fight off damage, supports detoxification, and may even reduce the risk of chronic diseases like cancer.

Studies have shown that sulforaphane from broccoli sprouts can protect gut health, support recovery after exercise, and even enhance your body’s natural healing cycle.

So, when Fahey stepped into that elevator, he wasn’t just holding a bag of vegetables—he was carrying a bag of cutting-edge nutritional science.

AIɫɫ a Healthier Life at Home

The good news? You don’t need a PhD or a lab coat to get in on the benefits of broccoli sprouts. Growing them at home is simple, sustainable, and incredibly cost-effective. All it takes is a jar, some water, and high-quality seeds.

Here’s how to get started:

1. Rinse your seeds.
   

2. Soak them overnight.
   

3. Drain and rinse twice daily.
   

4. Harvest in 4–6 days when they’re vibrant green.
   
   

Once they’re ready, add them to salads, sandwiches, smoothies—or just eat them by the handful.

Take Action: Grow Your Own Healing Superfood

Dr. Fahey’s elevator moment reminds us how revolutionary something so simple can be. While it might look a little quirky to tote around a bag of sprouts, it’s far more powerful than it seems. It’s a commitment to health, backed by decades of research.

So why wait? Try growing your own broccoli sprouts with our organic, lab-tested seeds. Join AIɫɫ community and start sprouting your way to better health—one jar at a time.

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What Is the Blood-Brain Barrier?

Think of your brain as an elite club with a velvet rope and an ultra-discerning bouncer at the door. That bouncer is the blood-brain barrier (BBB)—a highly selective membrane that controls what gets into the brain and what stays out. It allows essential nutrients in while keeping pathogens and toxins out, protecting your brain from harm.

Enter Sulforaphane: Nature’s Brain Defender

Dr. Jed Fahey, a nutritional biochemist and former director at the Johns Hopkins University School of Medicine, has spent decades researching how compounds in cruciferous vegetables like broccoli can support human health. His research into sulforaphane, a powerful compound derived from glucoraphanin in broccoli sprouts, reveals its remarkable potential to influence brain health.

In a pilot study published in Molecular Neuropsychiatry, Dr. Fahey and colleagues found that daily supplementation with sulforaphane-rich broccoli sprout extract increased blood levels of glutathione—one of the body’s most critical antioxidants—and potentially influenced levels of protective brain metabolites.

Why does this matter? Because oxidative stress and low glutathione levels are increasingly linked to neurological disorders like schizophrenia, depression, and cognitive decline. Boosting glutathione may help reinforce the blood-brain barrier and support overall brain resilience.

The Broccoli Sprout Advantage

Broccoli sprouts contain 20–100 times more glucoraphanin than mature broccoli, making them one of the richest sources of sulforaphane available. This tiny green powerhouse delivers a concentrated dose of brain-boosting benefits in every bite..

Want to Dive into the Research?

Final Thoughts

The research is clear: what you eat plays a powerful role in protecting your brain. By incorporating broccoli sprouts into your diet, you’re not just adding a nutritious green—you’re making a strategic move to support your cognitive health for the long haul.

So next time you’re thinking about how to keep your brain sharp and resilient, remember this tiny plant with a massive impact. Sprout up, and let your health flourish.

The Research That Started It All
In 1997, Dr. Fahey and his colleagues published groundbreaking research demonstrating that 3-day-old broccoli sprouts contain 10–100 times more glucoraphanin—the precursor to the potent anticancer compound sulforaphane—than mature broccoli. Sulforaphane, a naturally occurring isothiocyanate, activates phase 2 detoxification enzymes in our bodies. These enzymes neutralize carcinogens before they can damage our DNA, offering a potent line of defense against chemical-induced cancers.

What Makes Broccoli Sprouts So Special?
Sulforaphane is particularly noteworthy because it crosses the blood-brain barrier and supports cellular defense mechanisms throughout the body. This means it not only aids in detoxification but also supports antioxidant pathways, potentially reducing inflammation and oxidative stress—two key drivers of chronic disease and aging.

Broccoli Sprouts and “Chemoprotection”
The concept of “chemoprotection” refers to enhancing the body’s ability to prevent or reduce the initiation of cancer through dietary compounds. Sulforaphane-rich broccoli sprouts have been shown to trigger this defense mechanism. According to Fahey’s research, just a small serving of broccoli sprouts may deliver a meaningful dose of sulforaphane, giving your cells the tools they need to protect themselves from damage.

How to Harness This Power at Home
Growing your own broccoli sprouts is simple, sustainable, and incredibly rewarding. AIɫɫ’s High-Glucoraphanin Broccoli AIɫɫ Bundle offers everything you need to get started. Within a few days, you’ll have fresh, enzyme-rich sprouts ready to add to your salads, smoothies, or sandwiches.

Takeaway
Dr. Fahey’s research provides strong evidence that simple food choices—like adding broccoli sprouts to your diet—can make a big impact on your health. As we honor cancer survivors, let’s also take steps to empower our bodies with nature’s own chemoprotective tools.

Ready to begin your sprouting journey? Explore our selection of High-Glucoraphanin Broccoli AIɫɫ Seeds and bundles, and start growing health from the inside out.

Want to dive into the research?

to read the full study Dr. Jed Fahey conducted.

Serves 4 (serving size: 1 flatbread half)

Ingredients

• 1 cup balsamic vinegar
• 2 whole wheat flatbreads
• 2 medium yellow onions, halved and thinly sliced
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp freshly ground black pepper
• 4 oz soft goat cheese
• 2 cups organic clover sprouts
• 2 tsp chopped fresh thyme

Directions

1. In a small saucepan, bring vinegar to a simmer over medium heat. Reduce heat and simmer 10-15 minutes, stirring occasionally, until vinegar thickens into a syrupy consistency. Remove from heat and set aside.
2. Heat a medium skillet over medium-low heat. Add oil to pan; swirl to coat. Add onions, salt, and pepper; cook 20 minutes or until onions are golden brown.
3. Preheat the oven to 375°F. Place flatbreads on a baking sheet. Spread caramelized onions evenly over flatbreads. Crumble goat cheese evenly over onions. Bake flatbreads 10-12 minutes, or until the edges are slightly crisp and cheese has melted.
4. Remove from heat; top with clover sprouts and thyme. Drizzle flatbreads with reserved balsamic reduction. Cut flatbreads in half; serve immediately.

Serves 4 (serving size: about 1 ½ cups)

Ingredients

For the Chicken:

• 4 cups organic clover sprouts
• 2 cups mixed greens��
• 1 cup toasted pecan halves
• 2 small apples, thinly sliced (preferably a sweet-tart variety like Honeycrisp or Gala)
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp maple syrup
• ½ tsp salt
• ½ tsp freshly ground black pepper

Directions

1. In a large bowl, combine sprouts, mixed greens, apples, and pecans.
2. In a small bowl, add oil, vinegar, maple syrup, salt, and pepper; stir with a whisk.
3. Drizzle the dressing over the salad; toss to combine. Serve immediately.

Serves 2 (serving size: 1 cup)

Ingredients

• ½ cup organic clover sprouts
• ¾ cup fresh strawberries, hulled
• 1 ½ tsp agave syrup
• ¼ cup vanilla yogurt
• ¼ cup unsweetened almond milk (or preferred milk)

Directions

1. Combine ingredients in a blender; blend on high until smooth and creamy.
2. Divide the mixture into two glasses; serve immediately.

Serves 4 (serving size: about 1½ cups)

Ingredients

• 1 tbsp vegetable oil, divided
• 8 oz firm tofu, patted dry and cut into ½-inchl cubes
• ½ tsp salt, divided
• ¼ tsp freshly ground black pepper
• 2 cloves garlic, minced
• 1 small carrot, finely diced
• 3 cups cooked and cooled white or brown rice
• 2 eggs, lightly beaten
• 2 cups green pea sprouts, roughly chopped
• 2 tbsp soy sauce
• 1 tsp toasted sesame oil
• 2 scallions, thinly sliced��

Directions

1. Heat a large skillet or wok over medium-high heat. Add 1 ½ tsp vegetable oil to pan; swirl to coat. Add tofu, ¼ tsp salt, and pepper; cook 5-7 minutes or until golden brown on all sides. Remove from pan and set aside.
2. Add remaining 1 ½ tsp vegetable oil to pan. Add garlic and carrots; cook 2 minutes or until slightly softened.
3. Push carrot mixture to the side of the pan; pour in eggs. Using your spatula, scramble eggs until just set; fold carrot mixture into eggs.
4. Return tofu to pan. Add rice; cook 2-3 minutes, stirring constantly, until rice is slightly crispy.
5. Stir in sprouts, soy sauce, and sesame oil; cook 1 minute or until sprouts are slightly wilted, stirring constantly.
6. Remove from heat; top with scallions. Serve warm

Serves 4��

Ingredients

• 12 large cremini or baby portobello mushrooms
• 1 tbsp olive oil
• 2 tsp minced garlic (about 2 cloves)
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 cup green pea sprouts, chopped
• 4 oz goat cheese, softened
• 2 tbsp chopped toasted walnuts
• 2 tbsp dry breadcrumbs
• 1 tbsp chopped fresh parsley
• 1/2 tsp lemon zest

Directions

1. Preheat oven to 375°F. Lightly grease a baking sheet.
2. Wipe the mushrooms clean with a damp paper towel to remove any dirt. Remove and finely chop stems.
3. Heat a medium skillet over medium heat. Add oil; swirl to coat. Add chopped mushroom stems; cook 3-4 minutes or until tender. Stir in garlic, salt, and black pepper; cook 1 minute.
4. Remove from heat and stir in sprouts, cheese, walnuts, breadcrumbs, parsley, and zest. Mix until well combined.
5. Spoon sprout mixture evenly into mushroom caps; place them in a single layer on the prepared baking sheet.
6. Bake 15-18 minutes or until the mushrooms caps are tender and filling is slightly golden.
7. Serve warm. Garnish with additional chopped parsley if desired.

Serves 2 (serving size: 1 cup)

Ingredients

• 1 cup green pea sprouts
• 1 cup oat milk (or preferred milk)
• 1 tbsp natural peanut butter
• 1 tbsp cacao powder
• ½ tsp vanilla extract
• ½ cup ice
• 2 soft dates, pitted

Directions

1. Combine ingredients in a blender; blend on high until smooth and creamy.��
2. Divide the mixture into two glasses; serve immediately.

Serves 4 (serving size: about 1½ cups)

Ingredients

• ¼ cup soy sauce or tamari
• 2 tbsp rice vinegar
• 2 tbsp honey
• 2 tsp cornstarch
• 1 tsp sesame oil
• ¼ tsp freshly ground black pepper
• 1 tbsp vegetable oil
• 1 block firm tofu, cut into ½-inch cubes
• 1 tsp freshly grated ginger
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 medium carrot, julienned
• 1 small zucchini, sliced
• 2 cups organic mung bean sprouts
• 2 green onions, sliced��

Directions

1. In a small bowl, combine soy sauce, vinegar, honey, cornstarch, and sesame oil; whisk until smooth. Set aside.
2. Heat a large skillet or wok over medium-high heat. Add vegetable oil to pan; swirl to coat. Add tofu; sauté 8-10 minutes or until golden and crispy. Remove tofu from skillet; set aside.
3. Add ginger and garlic to pan; sauté 30 seconds or until fragrant.
4. Add bell pepper, carrot, and zucchini; stir fry 3-4 minutes or until the vegetables are crisp-tender.
5. Add tofu back to pan. Pour reserved sauce over tofu mixture, folding to coat. Cook 1 minute.
6. Fold in mung bean sprouts; cook 1-2 minutes or until sprouts are warm and sauce is thickened. Serve immediately.

Serves 6 (serving size: 1 roll and 2 tbsp dipping sauce)��

Ingredients

• ¼ cup soy sauce
• 1 tbsp rice vinegar
• 1 tsp freshly grated ginger
• 1 tsp minced garlic
• 2 tsp water
• 1 tsp sesame oil
• 1 tsp honey
• 6 rice paper wraps
• 2 cups organic mung bean sprouts
• ½ cup cooked and cooled vermicelli noodles (optional)
• ½ cup shredded carrots
• ½ cup fresh cilantro leaves
• ½ cup fresh mint leaves
• ½ English cucumber, julienned
• 1 large avocado, sliced thinly

Directions

1. Combine soy sauce, vinegar, ginger, garlic, water, oil, and honey in a small bowl; stir with a whisk. Set aside.
2. Fill a large shallow dish with warm water. Dip 1 rice paper wrap into water for 10-15 seconds or until soft.
3. Carefully place softened rice paper onto a flat surface. Top with about ⅓ cup sprouts, 2 tbsp noodles (if using), 2 tbsp carrots, 1 tbsp cilantro, 1 tbsp mint, 1 tbsp cucumber, and 2 slices avocado. Fold in sides of rice paper and roll up tightly.��
4. Repeat steps 2 and 3 with remaining 5 rice paper wraps. Serve with dipping sauce

Serves 2 (serving size: 1 cup)

Ingredients

• 1 cup organic mung bean sprouts, loosely packed
• 1 cup coconut milk (or preferred milk)
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• 1/2 cup ice
• 1 ripe avocado

Directions

1. Combine ingredients in a blender; blend on high until smooth and creamy.
2. Divide the mixture into two glasses; serve immediately.

Serves 2 (serving size: 1 omelette)

Ingredients

• ¼ tsp salt
• ¼ tsp freshly ground black pepper
• 4 large eggs, beaten
• 1 tbsp olive oil
• 1 cup organic chickpea sprouts
• ½ medium zucchini, diced
• ½ red bell pepper, diced
• ½ yellow onion, diced
• 2 tbsp crumbled feta cheese
• 1 ½ tsp chopped fresh parsley (optional)
• 1 ½ tsp chopped fresh dill (optional)

Directions

1. Combine salt, pepper, and eggs in a medium bowl.��
2. Heat a medium non-stick skillet over medium heat. Add oil to pan; swirl to coat. Add zucchini, bell pepper, and onion to the pan; sauté 3-4 minutes or until vegetables are tender.
3. Add sprouts to skillet; cook 1 minute or until they begin to soften. Set aside half of vegetable mixture.
4. Pour half of egg mixture evenly over vegetables, tilting pan to cover bottom of pan evenly. Let eggs cook undisturbed for 2-3 minutes or until the edges start to set.
5. When the omelette is mostly set but still slightly runny on top, sprinkle cheese over half of pan. Use a spatula to gently fold omelette in half; cook 1-2 minutes or until desired degree of doneness.
6. Slide omelette onto a plate; keep warm.
7. Return remaining half of vegetable mixture to pan. Repeat steps 4 and 5 to cook remaining omelette.
8. Garnish omelettes evenly with parsley and dill, if desired. Serve immediately.

Serves 4 (serving size: about 1 cup)

Ingredients

• 4 cups shredded Napa cabbage
• 2 cups organic chickpea sprouts
• 1 red bell pepper, julienned
• 2 green onions, thinly sliced
• ¼ cup natural peanut butter
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp soy sauce or tamari
• 1 tbsp honey
• 1 tsp toasted sesame oil
• ½ tsp sriracha
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• ¼ cup chopped peanuts
• 1 tbsp chopped fresh cilantro

Directions

1. Combine cabbage, sprouts, bell pepper, and green onion in a large bowl; toss.
2. In a small bowl, add peanut butter, vinegar, lime juice, soy sauce, honey, sesame oil, and sriracha; whisk to combine. If dressing is too thick, gradually add 1 tsp of water at a time, whisking continuously, until you reach the desired consistency.
3. Pour dressing over cabbage mixture, tossing to coat evenly. Add salt and pepper; toss.
4. Set aside for 15 minutes to let flavors develop. Top with chopped peanuts and cilantro before serving.

Serves 2 (serving size: 1 cup)

Ingredients

• 1 ½ cups frozen blueberries
• 1 cup organic chickpea sprouts, loosely packed
• ½ cup fresh mint leaves
• 1 tbsp agave syrup
• 1 cup unsweetened almond milk
• ½ cup water

Directions

1. Combine ingredients in a blender; blend on high until smooth. If mixture is too thick, slowly add water and blend until desired consistency.
2. Divide blueberry mixture into two glasses; serve immediately.

Serves 4 (serving size: 2 tacos)

Ingredients

• 1 tbsp olive oil
• 1 ½ cups cooked black beans (or 1 can, drained and rinsed)
• 1 tsp chili powder
• 1 tsp ground cumin
• ½ tsp salt��
• ¼ tsp freshly ground black pepper��
• 2 cups organic radish sprouts
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• 1 avocado, diced
• 1 tbsp fresh lime juice
• 8 small corn tortillas, warmed

Directions

1. Heat a medium skillet over medium heat. Add olive oil to pan; swirl to coat. Add beans, chili powder, cumin, salt, and pepper; stir to combine. Cook 3-5 minutes or until heated through.
2. Combine sprouts, tomatoes, onion, and avocado in a medium bowl. Drizzle with lime juice; toss gently to coat.
3. Divide bean mixture evenly among tortillas. Top evenly with sprout mixture.
4. Serve immediately with extra lime wedges on the side.

Serves 4 (serving size: 1 cup)

Ingredients

• 1 cup bulgur wheat
• 1 ½ cups water
• 2 cups organic radish sprouts
• ¼ cup red onion, finely diced
• 2 medium tomatoes, diced
• 1 large English cucumber, diced
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 tsp salt
• 1 tsp freshly ground black pepper

Directions

1. Combine bulgur and water in a medium bowl; set aside for about 10-15 minutes or until bulgur softens and water is absorbed. Fluff bulgur with fork; transfer to a large bowl.
2. Add sprouts, onion, tomatoes, and cucumber to bowl, tossing to combine.
3. Drizzle bulgur mixture with olive oil, lemon juice, and vinegar; toss gently.
4. Season with salt and pepper; toss.
5. Refrigerate for at least 30 minutes to allow the flavors to meld before serving.

Serves 2 (serving size: 1 cup)

Ingredients

• 1 cup organic radish sprouts, loosely packed
• 1 cup frozen mango chunks
• 1 cup plain yogurt
• ½ cup water��
• 1 tbsp honey
• ½ tsp ground cardamom

Directions

1. Combine ingredients in a blender; blend on high until smooth.
2. Divide the mixture into two glasses; serve immediately.

Serves 4 (serving size: about 1 ½ cups)

Ingredients

• 2 tbsp olive oil
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1 tsp turmeric
• 1 can (14-oz) diced tomatoes
• 1 can (15-oz) coconut milk
• 1 can (15-oz) chickpeas, drained and rinsed
• 1 cup vegetable broth
• 2 cups lentil sprouts, loosely packed
• 1 tbsp fresh lime juice
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• ¼ cup fresh cilantro leaves

Directions

1. Heat a large pot over medium heat. Add heat olive oil; swirl to coat. Add ginger, garlic, and onion; sauté until onion softens, about 3-4 minutes.
2. Stir in curry, cumin, and turmeric; cook 1 minute, stirring frequently, or until fragrant.
3. Add tomatoes, coconut milk, chickpeas, and broth; stir to combine. Bring curry mixture to a simmer.
4. Fold in sprouts; cook 2 minutes or until sprouts are tender. Remove from heat.
5. Stir in lime juice, salt, and pepper. Top with cilantro leaves.

Serves 6 (serving size: 4 pepper halves)

Ingredients

• 1 ½ cups organic lentil sprouts
• ¾ cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 3 ½ tsp chopped fresh parsley, divided
• ½ tsp salt
• ½ tsp dried oregano
• ¼ tsp freshly ground black pepper
• 1 pint mini bell peppers, halved with seeds removed

Directions

1. In a medium bowl, mix sprouts, feta, olive oil, juice, zest, 3 tsp parsley, salt, oregano, and pepper until well combined.
2. Spoon the mixture evenly into peppers, pressing gently so the filling stays in place.
3. Garnish with remaining ½ tsp parsley.

Serves 2 (serving size: 1 cup)

Ingredients

• ½ cup organic lentil sprouts, lightly packed
• 1 cup unsweetened almond milk (or preferred milk)
• 2 pitted Medjool dates
• 2 tbsp natural almond butter
• ½ tsp cinnamon
• ½ tsp vanilla extract
• ½ cup ice
• ½ medium banana, frozen

Directions

1. Combine ingredients in a blender.
2. Blend on high until smooth. If mixture is too thick, blend in milk until desired consistency.
3. Divide the mixture into two glasses; serve immediately.

Serves 6 (serving size: about 2 tablespoons)

Ingredients

• 2 cups organic alfalfa sprouts, loosely packed
• 1 cup toasted walnuts
• 2 tbsp olive oil
• 1 tbsp lemon juice
• ¼ tsp salt
• ¼ tsp freshly ground black pepper
• 1 garlic clove, minced

Directions

1. Combine all ingredients in a food processor; pulse until smooth.
2. Transfer sprout mixture into a small bowl; garnish with a few whole alfalfa sprouts, if desired.

Serves 4 (serving size: 2 patties and 2 tbsp sauce)

Ingredients

• 2 cups cooked lentils (about 1 cup dried lentils, cooked)
• 2 cups organic alfalfa sprouts, roughly chopped
• ½ cup dry breadcrumbs
• ¼ cup finely chopped onion
• 2 tbsp olive oil, divided
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp salt
• ½ tsp freshly ground black pepper
• 1 egg
• Lemony Greek Yogurt Sauce (see below)

Lemony Greek Yogurt Sauce

• 1/2 cup plain Greek yogurt (Greek or regular)
• 1 tsp garlic powder
• ½ tsp ground cumin
• ¼ tsp freshly ground black pepper
• ¼ tsp salt

Directions

1. In a large bowl, combine cooked lentils, sprouts, breadcrumbs, onion, 1 tbsp olive oil, cumin, coriander, salt, pepper, and egg. Mix until well combined.
2. With your hands, form the mixture into 8 ½-inch thick patties.
3. Heat a large skillet over medium heat. Add remaining 1 tbsp olive oil to pan; swirl to coat. Gently add patties in a single layer; cook 4-5 minutes per side, or until golden brown and crispy.
4. While patties are cooking, combine sauce ingredients in a small bowl; stir with a whisk. Gradually add 1-2 tbsp water until you reach desired sauce consistency, stirring to combine.
5. Serve patties with sauce.

��

Serves 2 (serving size: 1 cup)

Ingredients

• 1 cup organic alfalfa sprouts, loosely packed
• 1 cup fresh diced papaya
• ½ cup water or almond milk
• 1 tbsp chia seeds
• ½ lemon, juiced
• 1 medium carrot, peeled and chopped
• 1 medium pear, cored and chopped

Directions

1. Combine ingredients in a blender.
2. Blend on high until smooth.
3. Divide the mixture into two glasses; serve immediately.

Serves 4

Ingredients��

• 1 tbsp olive oil
• 4 cups protein mix sprouts, loosely packed
• 1 tsp dried oregano
• 1 tsp freshly ground black pepper
• ½ tsp salt
• 4 whole wheat wraps
• ¾ cup hummus
• 1 cup cherry tomatoes, halved
• 1 medium English cucumber, thinly sliced
• ½ small red onion, halved and thinly sliced
• ½ cup Kalamata olives, pitted and sliced
• ½ cup crumbled feta cheese
• Lemon-Tahini Dressing (see below)
• ¼ cup chopped fresh parsley
• Lemon-Tahini Dressing
• 3 tablespoons tahini
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon maple syrup
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper

Directions

1. Heat a medium skillet over medium heat. Add olive oil, turning to coat. Add sprouts, oregano, salt, and pepper. Sauté for 2-3 minutes, stirring occasionally, until slightly crisped. Remove from heat and set aside.
2. In a small bowl, combine dressing ingredients; stir with a whisk. While whisking, gradually add 1-2 tbsp warm water until dressing is creamy yet pourable.
3. Lay 1 wrap on each of 4 plates. Spread about 3 tbsp of hummus over each wrap. Divide sprout mixture, tomatoes, cucumber, and red onion evenly over hummus. Sprinkle wraps evenly with olives, and feta cheese.
4. Drizzle dressing evenly over wraps; sprinkle with parsley.
5. Roll each wrap up tightly; cut in half if desired. Serve immediately.

Serves 4 (serving size: about 1 ½ cups)

Ingredients

For the Salad:

• 3 cups protein mix sprouts
• 1 ½ cups halved cherry tomatoes
• ¾ cup diced red bell pepper
• ¾ cup corn kernels (fresh or thawed from frozen)
• ⅓ cup halved and thinly sliced yellow onion
• ⅓ cup fresh cilantro, chopped
• 1 small jalapeño, finely diced (optional)
• 1 avocado, diced

For the Dressing:

• 4 ½ tbsp olive oil
• 3 tbsp lime juice (about 1 ½ limes)
• 1 tsp salt
• 1 ½ tsp ground cumin
• ¾ tsp ground coriander
• ¾ tsp freshly ground black pepper
• ¾ tsp smoked paprika
• ¾ tsp maple syrup

Directions

1. Add sprouts, tomatoes, bell pepper, corn, onion, cilantro, and jalapeño (if using) to a large bowl, tossing gently to combine.
2. Add dressing ingredients to a small bowl; whisk well until combined.
3. Pour dressing over the salad; toss to coat evenly. Let salad sit for 10 minutes to allow flavors to meld.��
4. Gently fold in avocado; serve immediately.

Serves 2 (serving size: 1 cup)

Ingredients

• ¾ cup unsweetened almond milk (or preferred milk)
• ½ cup protein mix sprouts, loosely packed
• ½ cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1 tbsp natural creamy peanut butter
• 2 tsp maple syrup
• ½ medium banana, frozen

Directions

1. Combine ingredients in a blender.
2. Blend on high until smooth and creamy. If too thick, add more milk; if too thin, add more berries or ice.
3. Divide the mixture into two glasses; serve immediately.

Serves 4 (serving size: about 1½ cups)

Ingredients

• 2 cups fresh high-glucoraphanin broccoli sprouts
• 4 cups fresh arugula
• 1 small fennel bulb, thinly sliced
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp orange juice
• 1 tsp Dijon mustard
• 1 tsp honey
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• ¼ cup shaved Parmesan cheese

Directions

1. Combine sprouts, arugula, and fennel in a large bowl; toss.
2. Whisk olive oil, lemon juice, orange juice, Dijon mustard, honey, salt, and pepper together in a small bowl. Drizzle dressing over greens; toss gently to combine.
3. Divide salad evenly among 4 plates; top evenly with cheese.

Serves 4

Ingredients

For the Chicken:

• 4 bone-in, skin-on chicken thighs
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garlic powder

For the Sprouts:

• 2 tbsp olive oil
• 4 cloves garlic, thinly sliced
• 8 cups high-glucoraphanin broccoli sprouts
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• 1 lemon, halved
• ¼ cup shaved Parmesan (optional)

Directions

1. Preheat oven to 400°F.
2. Pat chicken thighs dry with a paper towel; drizzle evenly with 2 tbsp olive oil.
3. Combine salt, pepper, paprika, cumin, coriander, and garlic powder in a small bowl. Rub thighs evenly with spice mixture.
4. Place thighs skin-side up on a baking sheet lined with parchment paper. Roast 35-40 minutes, or until skin is crispy and internal temperature reaches 165°F. Set aside.
5. While the chicken is resting, heat 2 tbsp olive oil in a large skillet over medium heat. Add garlic; sauté for 30 seconds or until fragrant.
6. Add sprouts to skillet, tossing with tongs until just wilted (about 1 minute). Add salt and pepper; toss to combine. Remove from heat; squeeze juice of ½ lemon over skillet.
7. Divide sprouts mixture evenly among 4 plates; top evenly with Parmesan, if desired. Place 1 thigh over each bed of greens. Serve immediately.

Serves 2 (serving size: 1 cup)

Ingredients

• 1 cup unsweetened almond milk (or preferred milk)
• ½ cup high-glucoraphanin broccoli sprouts, loosely packed
• 1 tbsp cacao powder
• ½ tsp cinnamon
• ⅛ tsp cayenne pepper (optional)
• ½ tsp vanilla extract
• 1-2 tsp maple syrup
• ½ medium banana, frozen
• ¼ avocado
• ½ cup ice

Directions

1. Combine ingredients in a blender.
2. Blend on high until smooth and creamy. Taste and adjust sweetness or spice as desired.
3. Divide the mixture into two glasses; serve immediately.