The star sprout of modern science. In 1997, researcher Paul Talalay of the Johns Hopkins School of Medicine published a now-famous study showing that three-day broccoli sprouts contain 10 to 100 times more sulforaphane (the major chemopreventive compound in the Brassica family) than the mature florets of the same broccoli — a discovery that propelled the humble seed to superfood stardom in the 2000s, and continues to fuel a vast body of international medical research.

But beyond the health story, these are also simply delicious little sprouts: mild, fresh flavour with a gentle bite, far less bitter than rapini or mustard, perfect tossed onto sandwiches, wraps, salads, grain bowls, scrambled eggs, or scattered over an avocado toast.

Note: to maximize sulforaphane content, harvest the sprouts at 3-4 days and eat them raw — heat partially destroys the active compound.

• Soaking: not required (small seeds); optional 4-6 hours.
• Germination time: 2-3 days.
• Sprout harvest: 3-5 days after soaking begins.
• Microgreen harvest: 8-12 days after sowing.
• Yield: about 1 tsp of seeds produces a 20 × 20 cm tray of microgreens.
• Best uses: sandwiches, salads, raw garnishes on finished dishes.