Replenish sulforaphane with broccoli sprouts, and boost absorption with the healthy fats from avocado. Add calcium with komatsuna, and vitamin C and flavor with apple and lemon. The trick is to drink it right after making it.
About This Recipe
Broccoli sprouts are gaining attention for being rich in sulforaphane, but eating them raw is the most effective way to consume them. So, we created a green smoothie combining them with calcium-rich komatsuna, vitamin E-packed avocado, and antioxidant-rich apple. It's perfect for waking up in the morning, enjoying with lunch, or as an afternoon refresher. When our geefee team actually made it, we found it surprisingly smooth, easy to drink, and it really made us feel energized.Ingredients (1-2 servings)
- Broccoli sprouts: 10g (a handful)
- Komatsuna: 2 plants (about 60-80g including stems)
- Avocado: 1/2 (ripe)
- Apple: 1/2 (preferably organic)
- Lemon juice: 1 tsp (adjust to taste)
- Water: 1 cup (about 200ml, adjust for desired thickness)
- Ice: A few cubes, as desired
- (Optional) Stevia, oligosaccharide, or honey: About 1 tsp to 1 tbsp
Instructions
- Wash the apple thoroughly. If using it with the skin on, wash it especially carefully to remove any pesticides. Core it and cut it into bite-sized pieces. You can also peel it if you prefer.
- Remove the pit from the avocado, peel it, and cut it into appropriate sizes. A ripe avocado will make the smoothie smoother.
- Briefly blanch the komatsuna in boiling water for about 30 seconds to 1 minute, then cool it in cold water (only if you dislike raw leafy greens). You can also use it raw. Drain the water and chop it roughly.
- Use the broccoli sprouts without heating them. If possible, chop them lightly and let them sit for about 5 minutes to promote sulforaphane production (breaking the cells activates the enzymes).
- Put the apple, avocado, komatsuna, broccoli sprouts, lemon juice, and water (and ice) into a blender. Blend until smooth. Add sweetener to taste and blend lightly again.
- Pour into a glass and enjoy immediately. Sulforaphane decreases over time, so please drink it as soon as possible after making it.
Nutrition and Health Points
The star of this smoothie is the sulforaphane found in broccoli sprouts, which is expected to have antioxidant effects and induce detoxifying enzymes. The high-quality unsaturated fats in the avocado help absorb fat-soluble nutrients and antioxidants, while also providing vitamin E and potassium. Komatsuna is rich in calcium and vitamin K, supporting bone health. The vitamin C and dietary fiber (pectin) from the apple and lemon contribute to improving the intestinal environment and supporting immunity. By keeping sugar to a minimum, it becomes a low-calorie drink that provides a sense of satisfaction, making it suitable as a breakfast replacement.Tips for Variations
- If you want to increase protein, adding plain yogurt or unsweetened protein powder will help you feel full longer.
- For a more refreshing taste, you can replace the apple with pear or kiwi, or add a small amount of mint.
- If you don't have komatsuna, you can substitute spinach or kale, but adjust the amount for leafy greens with a strong bitter taste.
- For children, adding natural sweetness with a banana or a little honey makes it easier to drink (honey should not be given to infants under 1 year old).
- Store for a short time only. While the flavor can be maintained for a few hours in the refrigerator, the sulforaphane will decrease, so please drink it as soon as possible.