4 Interesting Facts About Glucoraphanin

By:Tori Schmitt, MS, RDN, LD

You probably already know that broccoli is a nutritious food – it is! Broccoli is full of fiber, potassium, vitamin C and vitamin K. But if you’re wondering what makes broccoli extra special when it comes to supporting health, it’s this: the important phytonutrient called glucoraphanin.

I know that may sound complex and confusing! But it’s actually pretty simple. What exactly is glucoraphanin? How does glucoraphanin function? Let’s talk about it with a couple of key facts!

Key Fact #1 Glucoraphanin is a phytonutrient

Glucoraphanin is a special “phytonutrient.” The root word “phyto” stems from a Greek word meaning “plant.” So, quite literally, phytonutrients are nutrients that come from plants! You may know that beta-carotene is found in orange vegetables and fruits, that lycopene is found in most naturally red foods, and anthocyanins are found in red and blue fruits, like berries. As it turns out, there are numerous important phytonutrients – one of which is glucoraphanin – and they each play a role in supporting optimal health.

Key Fact #2 Broccoli is a source of glucoraphanin

A variety of Brassica vegetables, including broccoli, kale, cauliflower and cabbage, feature phytonutrients.1 Yet, when it comes to the all of the valuable phytonutrients in broccoli, one stands out above the rest: glucoraphanin! In fact, the predominant phytonutrient in broccoli is glucoraphanin!2 It’s simple – when we eat broccoli, we get glucoraphanin.

Key Fact #3 Glucoraphanin converts to sulforaphane, which provides beneficial contributions to health

When you chop, cut and eat broccoli, a naturally occurring enzyme in broccoli called myrosinase converts glucoraphanin into sulforaphane. In the body, sulforaphane functions as an antioxidant to support the body’s own detoxification system. That’s right, your body has its own detoxification system and the phytonutrients in broccoli (namely, glucoraphanin) help your detoxification system do its job.

Key Fact #4 Getting glucoraphanin is easy!

It’s easy to get glucoraphanin! Because broccoli is a major source of glucoraphanin, simply enjoy broccoli more often to get more glucoraphanin.

Looking for fresh ideas to enjoy broccoli? Here are some nutritious (and totally delicious!) ideas to help you eat more of this healthy green vegetable:

• Serve broccoli on top of a salad with other foods full of phytonutrients, like kale,
strawberries, walnuts, salmon and a lemon-garlic dressing.
• Eat raw broccoli with a delicious dip like hummus or guacamole for a mid-day snack.
• Add frozen broccoli into homemade smoothies – you won’t even be able to taste it!
• Puree broccoli to make a broccoli pesto to spread over a sandwich, dip with vegetables, or
drizzle over whole-wheat noodles, bean pasta or “zoodles” (zucchini noodles).
• Add broccoli florets to your lunchtime wrap.
• Lightly steam broccoli for 3-5 minutes, drizzle with extra virgin olive oil, and sprinkle with
hemp hearts or pumpkin seeds for a savory side dish.

With the help of TrueBroc®, you can also enjoy glucoraphanin in additional nutritious ways:
• Pack Brassica Tea with TrueBroc® in your bag, backpack, purse or carry-on for glucoraphanin while you’re on the go.
• Swap out your usual morning cup of coffee for Brassica Coffee with TrueBroc®.
• Discover nutritious recipes using Brassica Tea and Coffee with TrueBroc® here [Link: https://truebroc.com/category/recipes/].
• Consider a dietary supplement containing glucoraphanin. Check with a qualified healthcare practitioner to determine what might be most appropriate for you!

What do you find most interesting about glucoraphanin? What is your favorite way to get this important phytonutrient? Let’s hear your thoughts! Share a message with me on Facebook [Link: www.facebook.com/yesnutritionllc] and tag my friends from TrueBroc® [Link: www.facebook.com/truebroc]! We look forward to hearing from you!

References:
1. Ishida M, Hara M, Fukino N, Kakizaki T, Morimitsu Y. Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables. Breeding Science. 2014;64(1):48-59. doi:10.1270/jsbbs.64.48.
2. Cartea, Maria & Velasco, Pablo. (2007). Glucosinolates in Brassica foods: Bioavailability in food and significance for human health. Phytochemistry Reviews. 7. 213-229. 10.1007/s11101-007-9072-2.

Raise a Glass to Detoxification this Holiday Season

It’s only fitting to celebrate Brassica’s 20th anniversary with a toast from the company that devotes its time to sharing broccoli’s superpower with the world. Raise a glass with us…

Wishing you more detoxification
than all my words can tell,
not just for the holidays,
but for all the year as well
-unknown

We are honored that RM Seafood’s Chef Rick Moonen (@rmseafood) and his mixologists created a cocktail and mocktail that feature Brassica® Tea. You can detox this holiday season whether you enjoy your detox on the rocks or as a total tea-totaler!

Need to refill your Brassica® Tea and Coffee before your family and friends arrive? Enjoy free shipping on all orders over $15. Enter coupon code 20Years at checkout and shipping is on us.

Cheers!

Recipes

Detoxification (Detox) on the Rocks

Detox on the Rocks Drink for Detoxification Photo

1.0 oz Brassica® Black Tea/Pear Syrup
1.5 oz Bulleit™ Pine-infused
0.5 oz Tuaca™
0.5 oz Orange Liqueur
0.75 oz Lemon Juice
0.5 oz Orange Juice
Shake and strain
Top with Brassica® Green Tea
Serve on the rocks

The Better Tea-TotalerThe Better Tea-Totaler Drink for Detoxification

Brassica® Green Tea
1.0 oz Lemon/Green Syrup
0.25 oz Lemon Juice
Shake and serve
Add blueberries and mint as a garnish (optional)

Recipe: Brassica® Coffee Ice Pops

With the official start of summer still a few weeks away, we want to make sure you’re prepping your freezer for the warm summer mornings. You can cool off with your morning cup – or should we say pop – of coffee. There are 15 milligrams of glucoraphanin from broccoli in each Brassica® Coffee K-Cup® that you can turn into a delicious and fun way to beat-the-heat this summer. Our Brassica Coffee Ice Pops (thank you, Amy Fischer, RD) are here to keep you cool while helping to support your body’s own detoxification system. In fact, a recent Bustle article lists broccoli as one of nine foods that can help flush out toxins from the body if you eat them in the morning.

If you can’t grab a handful of broccoli in the morning, be sure to grab one of these Brassica Coffee Ice Pops with TrueBroc® glucoraphanin from broccoli.

Brassica® Coffee Ice Pops
Serves: 8 – 10

Equipment

  • High-speed blender
  • Ice pop mold

IngredientsBrassica Coffee Ice Pops Ingredient Photo

1 13.5 oz. can full fat unsweetened coconut milk

1 ¾ cups cashew milk (*see recipe below)

1/3 cup coconut sugar

2 tbsp. honey

2 tbsp. water

2 tbsp. coconut oil

1 K-Cup® pod of Brassica® Coffee with TrueBroc®

1 ½ tsp. vanilla extract

1 tsp. cinnamon

pinch of nutmeg

pinch of sea salt

Directions

1.) Add coconut milk and cashew milk to high-speed blender and set asideBrassica Coffee Ice Pops Blender

2.) In a small saucepan add coconut sugar, honey and water. Stir over low heat until sugar and honey are dissolved. Add Brassica Coffee K-Cup® contents to the saucepan and stir well.

3.) Add the coffee, coconut sugar and honey mixture to the cashew and coconut milk in the high-speed blender. Add vanilla extract, cinnamon, nutmeg and sea salt. Blend well.

4.) Add blended ingredients to the ice pop mold of choice and freeze overnight or as per instructions on the ice pop mold.

Cashew Milk Ingredients

1 cup raw unsalted cashews

3 cups filtered water

Directions

1.) In a medium size bowl soak cashews in enough water that they are fully covered for approximately 4-6 hours. Drain water and add to high-speed blender with filtered water.

2.) Blend until creamy. Store in a glass jar or airtight container in the refrigerator until ready to use. Refrigerate for up to 3 days.

Recipe: Brassica® Coffee Mocha Cappuccino Oatmeal

Coffee and oatmeal – they go together like peas and carrots.  With the latest recipe from our friend Amy Fischer, RD, you can enjoy them with a simple scoop of your spoon.  Plus, your body’s detoxification system will thank you since this recipe features Brassica® Coffee with 15 milligrams of TrueBroc® glucoraphanin in each K-Cup®.  Glucoraphanin is known to rev up the body’s natural detox system. In other words, it helps the body eliminate harmful environmental toxins and pollutants.

Enjoy!

Brassica Mocha Oatmeal Recipe Image

Brassica Mocha Cappuccino Oatmeal
Servings: 2

Oatmeal
½ cup steel cut oats

2 cups water

Mocha Sauce
Yield: approx. ¼ cup

Ingredients

3 tbsp. coconut oil

2 tbsp. cacao

1 tbsp. maple syrup

2 tbsp. freshly brewed Brassica® Coffee with TrueBroc®

½ tsp. cinnamon

½ tsp. vanilla bean powder

Directions

1.) Prepare oatmeal as per instructions.

2.) In small bowl combine coconut oil, cacao, maple syrup, cinnamon and vanilla bean powder. Whisk ingredients together and add freshly brewed Brassica® Coffee, mixing until smooth. Add mixture to oatmeal and combine until fully coated.

3.) Serve warm and top with steamed milk, mixed nuts, raisins and cacao nibs.

Recipe: Brassica Tea Poached Pear – National Hot Tea Month

There is no better way to celebrate National Hot Tea Month than with a new tea recipe, but this one is not for your traditional tea cup. Our friend and registered dietitian – Amy Fischer @thegreenfisch – is back with a new recipe that features Brassica® Tea with a poached pear.

Whether you make this as a sweet or savory dish, you will be adding the health benefits of broccoli. Yes, broccoli! Each Brassica Tea bag includes 15 milligrams of the phytonutrient glucoraphanin that is found at the highest levels in broccoli. Studied for decades, the glucoraphanin helps to optimize the body’s own detoxification system. This powerful nutrient tags toxins for elimination while aiding in the actual elimination process.

Brassica® Tea Poached Pear
Servings: 6

IngredientsIngredients
5 Brassica Tea bags

6 cups filtered water

¾ cup honey

1- 1 inch piece ginger

½ tsp. vanilla bean powder or 1 vanilla bean

3 Bosc pears

Mascarpone cheese, greek yogurt, coconut yogurt, ice cream, etc.

Granola

Parchment Paper

Directions

Bring 6 cups of water to a boil in a large saucepan. Add tea bags to boiling water, remove saucepan from heat and let tea bags steep for approximately 8-10 minutes. Squeeze excess liquid from teas bags in saucepan and discard.Peeling Pears

Add honey, ginger, vanilla bean powder to the tea, stirring until honey has melted. Bring tea to a simmer and cook for approximately 5 minutes.

Peel pears using a carrot peeler and leave stems intact. With a melon baller or small spoon scoop out seeds from bottom of each pear. Add pears to saucepan and simmer for approximately 15 minutes until pears are tender. Remove pears from liquid and let cool.

Boiling pearsContinue to simmer the liquid in pan until it is reduced by about half and thickens. Discard ginger pieces and let tea cool. Cut pears in half and spoon the reduced liquid over the pear. Serve with a dollop of mascarpone cheese, greek or coconut yogurt or a scoop of ice cream and granola.

Recipe: Broccoli Risotto – Easy Rich and Creamy Risotto

The latest installment of our monthly “Recipe Friday” features an easy risotto recipe that features our favorite cruciferous vegetable – broccoli!  Amy Fisher, RD (@thegreenfisch) created this recipe knowing that the majority of Americans overcook their broccoli.  In fact, a recent survey by TrueBroc® found that nearly 40 percent of Americans are cooking their broccoli for 10 minutes or more (yuck!), which can significantly denature the good stuff, including glucoraphanin!

In this recipe, you only need to lightly steam the broccoli (less than 5 minutes).

Did you know?
1 cup of raw broccoli, chopped, has only 31 calories and boasts more than 2 grams of protein and 15 milligrams of glucoraphanin.


Broccoli Risotto
Servings: 6

Ingredients

1 large head of broccoliBroccoli risotto recipe - ingredients

2 Tbsp. extra virgin olive oil

2 cups vegetable stock, 2 Tbsp. grass-fed butter

1 medium onion chopped

12 oz. arborio rice

1 cup dry white wine

pinch of saffron threads

1/3 cup freshly grated Parmesan

¼ cup freshly grated pecorino Romano

Directions

Cut broccoli into florets and steam for approximately 4-5 minutes, until tender. Remove from heat, rinse in cold water, drain and set aside.

In a saucepan bring stock to a boil, cover and keep warm.

In a large saucepan, melt 2 tbsp. butter with 2 tbsp. olive oil. Add onion and cook over medium heat for a few minutes until onion is soft and translucent. Add rice and cook stirring to coat it with butter and olive oil. Add wine Broccoli risotto recipe - stovetop cooking photoand simmer until almost evaporated. Add enough stock to just cover the rice and cook until the stock has evaporated. Add saffron to the remaining stock and let it steep. Then, continue adding the remainder of the stock with the saffron slowly, about ¼ cup each time, until the rice reaches the desired tenderness. The risotto is done when the rice is just past al dente and the risotto has a creamy texture, about 25 minutes. Stir in the cheese and fold in the broccoli. Season to taste with salt and pepper.

Recipe: Brassica® Coffee Chocolate Avocado Mousse

Are you craving a light yet satisfying dessert that also includes key nutrients for detoxification? Look no further as we are sharing the latest recipe from Amy Fischer RD (@thegreenfisch) that features our new Brassica® Coffee with 15 mg of glucoraphanin from broccoli. We promise this mousse tastes nothing like broccoli, and you’ll get the added detoxification health benefits of this mighty cruciferous vegetable. You can use the light roast or dark roast for this recipe – we went with the dark roast.

The best part? There are only seven ingredients and two steps!

Enjoy!

Brassica® Coffee Chocolate Avocado Mousse
Servings: 6-8avacado

Ingredients

4 avocados

¾ cup cacao

½ cup maple syrup

1/3 cup brewed Brassica® Coffee with TrueBroc® glucoraphanin

¼ cup coconut sugar

½ tsp. cinnamon

pinch of sea salt

Directions

Photo of avocado mousse recipe in blender.1.) Combine all ingredients in a blender and blend until the texture is smooth and creamy.
2.) Serve chilled and top with whipped cream or coconut cream and roasted nuts.

 

 

 

 

 

Recipe – Grilled Broccoli Salad with Radish

It’s Labor Day! As you prepare to spend time with family and friends, fire up the grill and put refreshing drinks on ice, don’t be afraid to prepare delicious and healthy food that will wow your guests and deliver a kick of detox to your body.

The broccoli and radishes in our new Grilled Broccoli Salad recipe (thank you Amy Fischer, RD – @thegreenfisch) work as a team to help prepare the body for true detoxification. Broccoli florets feature the powerful phytonutrient glucoraphanin and the enzyme myrosinase, which work together to convert glucoraphanin to the potent antioxidant sulforaphane. Radishes are also rich in myrosinse.

Glucoraphanin is converted into sulforaphane via the enzyme myrosinase. This happens when we chew broccoli and break down the cells. Caution – myrosinase will be denatured when cooking. If this occurs, the conversion will take place via the body’s gut microflora, which is the same process if you are consuming glucoraphanin through a fortified food, beverage or supplement.

Try our latest broccoli recipe…on the grill this Labor Day!

Grilled Broccoli Salad with Radish Grilled Broccoli Salad Recipe Ingredients

Ingredients
1 head of broccoli
1 large red onion
2 ears corn
4 small radishes
1 tbsp. olive oil
Balsamic vinegar
salt
pepper

Directions
On a clean grill, coat grill rack with olive oil. Slice broccoli horizontally into medium thick slices. Cut red onion into thick slices. Grill corn in or out of the husk directly on grill or wrap it in aluminum foil and place on edge of grill.Grilled broccoli salad recipe ingredients on the grill

Brush vegetables lightly with olive oil on both sides to coat and season with salt and pepper. Place broccoli, onion and corn on heated grill and cook at medium to low temperature turning frequently to avoid burning. Cook for approximately 5-10 minutes and remove from heat. Mix vegetables together and drizzle lightly with balsamic.

Using a mandolin slice the radish over the salad and serve warm or chilled. Serves 4.

 

Recipe: Crustless Broccoli Quiche

Do you need breakfast inspiration? Or, maybe you’re preparing for vacation and you want an easy “make ahead” breakfast option that can be reheated quickly, tastes great and packs a punch of nutrition? Try this mini crustless broccoli quiche recipe created by registered dietitian Amy Fischer (@thegreenfisch). Pair the quiche with a cup of Brassica Tea with 15 milligrams of glucoraphanin from broccoli.

Glucoraphanin 101
Glucoraphanin – while a tongue twister – is a mighty antioxidant found at the highest levels in broccoli. It optimizes the body’s detoxification systems, helping to eliminate toxins and environmental pollutants from the body.

Glucoraphanin is converted into the phytonutrient sulforaphane via the enzyme myrosinase (also found in broccoli). This happens by chewing and breaking down the cells, resulting in the distinct taste (sulfur-like) of broccoli. Or, the conversion will happen in the body’s gut microflora, which is the same process used if you’re consuming glucoraphanin via a fortified food, beverage or supplement.

Recipe: Mini Crustless Broccoli Quiches

Servings: 12 individual quiches

Photo of crustless broccoli quiche ingredientsIngredients
4 cups broccoli florets
1 tbsp. olive oil
1 small onion chopped
2 cloves garlic minced
¼ cup sharp cheddar cheese shredded
¼ cup pecorino romano cheese grated
½ cup whole milk
4 eggs
4 egg whites
1/8 tsp. ground nutmeg
salt and pepper

Directions
Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté for approximately 1-2 minutes. Add broccoli florets and sauté for approximately 2 minutes; add a pinch of salt and pepper. Remove from heat.

Photo of mini crustless broccoli quiche in muffin panCoat muffin tin lightly with olive oil or use a silicon muffin pan and spoon broccoli mixture evenly into muffin tin.

In a medium bowl combine and beat eggs, egg whites, cheddar, milk, nutmeg, ½ tsp. salt and pepper. Pour mixture evenly over broccoli mixture and then top with grated pecorino romano. Bake at 350 degrees for approximately 30 minutes or until a knife is inserted and comes out clean. Enjoy!

Recipe: Brassica Coffee Mocha Peanut Butter Granola

Do you love coffee and granola, but never thought about mixing the two?  We’re here to share our latest Brassica Coffee Mocha Peanut Butter Granola recipe developed by registered dietitian Amy Fischer (@thegreenfisch). It’s the best of both worlds in a bowl, in your yogurt or in the palm of your hand.

Get out of your breakfast slump with this delicious and easy granola recipe.  It’s a perfect on the go snack or breakfast pick-me-up. If you haven’t tried our new Brassica Coffee with 15mg of TrueBroc® glucoraphanin, get yours today at our online store.

Enjoy!

Brassica Mocha Peanut Butter Granola

Yield: 8 cups

IngredientsGranola Recipe Ingredients

1/3 cup 100% pure maple syrup
¼ cup honey
¾ cup crunchy peanut butter (preferably organic)
1 K-Cup® pod of Brassica® Coffee with TrueBroc®
1 tsp. vanilla extract
3 cups rolled oats
¾ cup unsweetened coconut flakes
1/3 cup sunflower seeds
1/3 cup pumpkin seeds
½ cup cacao nibs
1 tsp. cinnamon
¼ tsp. sea salt
1 cup chopped almonds
1 cup dried cherries

Directions

1.) Preheat oven to 350 degrees. Line a baking sheet with unbleached parchment paper.

2.) In a large bowl combine oats, coconut flakes, sunflower and pumpkin seeds, cacao nibs, cinnamon and salt.

3.) In a small bowl combine maple syrup, honey, peanut butter, Brassica Coffee and vanilla (if using solid honey, you may want to place over very low heat first to make it easier to blend). Mix well until thoroughly combined. Add peanut butter mixture to the oats and stir well until oats are coated.

4.) Place mixture on lined baking sheet and spread out covering the pan. Bake for approximately 30 minutes or until golden brown. Add almonds and cherries, mixing in well and let cool. Once cooled the granola will become crunchy. Store in an airtight container.

Granola Recipe - Baked