Why Broccoli Powder Is Becoming the Next Wellness Trend

Just when you thought latte varieties couldn’t get any more creative, comes a new kind of brewed vegetable beverage: broccoli lattes.

The idea for a green, nutrient-rich coffee wasn’t the brainchild of a passionate vegan home-brewer, although the drink has been road-tested at a Victorian café.

Broccoli lattes, made with powdered broccoli, are actually the latest food idea from CSIRO and Hort Innovation, designed to provide drinkers with a quick punch of nutrients and utilise discarded but perfectly good ‘ugly’ vegetables that would otherwise go to waste.

Explaining the motivation behind the broccoli powder, the researchers explained that the average Australian consumes insufficient vegetables, and they wanted to create this powder as a way to increase their intake.

The idea of mixing it with coffee stems not only from the locals’ love for coffee, but also because the broccoli powder’s strong flavor pairs well with similarly strong coffee.

What is Broccoli Powder?

Broccoli is a member of the cruciferous family of vegetables & contains high levels of healthy compounds called glucosinolates. Our Broccoli Powder is derived from broccoli stalks & florets, dried at low temperatures to preserve the nutritional content & then ground into a fine powder.

Rich in beta-carotene, an antioxidant believed to have anti-cancer effects & high quantities of calcium & folate for healthy cell growth, Broccoli Powder is a convenient way to achieve a nutritional boost at any meal.

Broccoli Powder is also high protein, dietary fibre, vitamin A, vitamin C, potassium, B6 & Iron. In the same way lycopene in tomatoes has been acknowledged for years as helping to fight prostate cancer, the sulforaphane found in Broccoli & other cruciferous vegetables has similar properties & is similarly important.

Broccoli powder is a convenient way to incorporate the nutritional benefits of broccoli into a variety of food products, such as smoothies, soups, and snacks.

It is a good source of dietary fiber, vitamins C and K, and minerals such as calcium and potassium. Broccoli powder is also naturally low in calories and carbohydrates, making it a popular ingredient in many health-focused foods.

Nutritional Benefits of Broccoli Powder

Improves Gut Microbiome

Helicobacter pylori is a bacteria that is usually responsible for stomach ulcers and even stomach cancer. Thankfully, sulforaphane has been found to be effective in treating infected patients.

In a study, participants infected with H. pylori were split into two groups – one eating 100g of fresh broccoli sprouts a day for two months, and the other alfalfa sprouts. The study concluded that in the former group, there was a significant decrease in bacteria, but not in the latter.

Other research shows that sulforaphane can balance the gut microbiome. improve the function of intestinal cells, and positively impact bowel movements.

May Help Prevent Cancer

Scientists have been looking into sulforaphane’s ability to induce apoptosis (death of cancer cells) and suppress cancerous cell cycles, and a number of clinical trials have demonstrated promising results.

A study that looked into the effects of sulforaphane from broccoli sprouts on prostate cancer treatment involved prostate cancer patients taking 60mg of active sulforaphane per day. These subjects saw a 86% slowing of the doubling rate of a cancer biomarker known as Prostate Specific Antigen (PSA).

In another clinical study done on women with breast cancer, findings showed that sulforaphane halts breast cancer cell growth.

Other studies have seen positive effects of sulforaphane on cancers of the bladder[6] and colon.

Boosts Liver Detoxification

Sulforaphane is a potent inducer of both glutathione and Phase II enzymes, supporting the liver in detoxifying potential carcinogenic compounds that enter the body.

According to this study, the consumption of broccoli sprout extract for two months led to improved liver markers in patients with non-alcoholic fatty liver disease, thanks to its ability to induce phase II detoxification enzymes and the synthesis of glutathione.

Another superpower of sulforaphane is its ability to detoxify the body of air pollutants. A Chinese study on participants in a particularly air-polluted region found that consuming broccoli sprouts leads to a 61% higher excretion rate of benzene and acrolein, which are both toxic chemical pollutants, thereby mitigating the negative and carcinogenic effects of breathing polluted air.

Improves Cardiovascular Health

Many cardiac disorders like atheslerosis and hypertension are linked to oxidative stress. So, since the activation of the Nrf2 pathway from sulforaphane helps to reduce oxidative stress in the body and reduces inflammation, the consumption of broccoli sprouts therefore lends itself well to preventing and improving cardiac disorders.

Other studies have found that cruciferous-rich diets reduce plasma LDL, which is sometimes known as the “bad” cholesterol that raise your risk for heart disease and stroke.

Promotes Weight Loss

As an Nrf2 activator, sulforaphane may also promote weight loss by improving gut flora and changing how we consume energy. According to Japanese study, sulforaphane accelerates the production of brown fat that is thought to burn calories at a faster rate while balancing the amount of beneficial bacteria in the gut, together promoting healthier weight.

Maintains eye health and vision

A lesser-known benefit of broccoli nutrition is how it saves your eyes from age-related disorders. It positively impacts eye health thanks to high levels of the carotenoids called lutein and zeaxanthin, which are crucial for eye health and maintaining good vision into old age.

They help protect night vision and stop UV damage from occurring within the eyes’ retina and cornea.

A diet high in foods that provide antioxidants, vitamin C and vitamin A is a natural way to prevent macular degeneration, which is the leading cause of blindness in older adults.

Side Effects of Broccoli Powder

While broccoli is a highly nutritious vegetable, consuming it in large quantities, especially raw, can lead to some side effects. These include digestive issues like gas, bloating, and cramping due to its high fiber and FODMAP content.

Additionally, broccoli contains goitrogens, which can interfere with thyroid function, particularly in those with pre-existing thyroid conditions or when consumed raw in large amounts. Also, some individuals may experience allergic reactions, and broccoli can interact with blood-thinning medications due to its vitamin K content.

Digestive Issues:

Broccoli, especially raw, contains raffinose, a complex sugar that can be fermented by gut bacteria, leading to gas, bloating, and potentially cramps. Individuals with IBS or sensitive digestive systems are more susceptible to these issues.

Thyroid Problems:

Goitrogens in broccoli can inhibit the thyroid’s ability to absorb iodine, potentially affecting thyroid function, especially in those with pre-existing thyroid issues or when consuming large amounts of raw broccoli.

Allergic Reactions:

Some people may be allergic to broccoli, experiencing symptoms like skin itching, swelling, or even breathing difficulties.

Medication Interactions:

Broccoli is rich in vitamin K, which can interfere with blood-thinning medications like warfarin, reducing their effectiveness.

Is Broccoli Powder the Same as Broccoli?

No, broccoli powder is not exactly the same as fresh broccoli, but it is derived from it. Broccoli powder is made by drying and grinding fresh broccoli into a fine powder, effectively concentrating its nutrients.

While it retains many of the beneficial compounds found in fresh broccoli, the drying process can alter some aspects of the vegetable, such as its texture and some volatile flavor compounds.

What is broccoli powder?

Made from fresh broccoli:
Broccoli powder is created by drying and grinding fresh broccoli florets and stems.

Concentrated nutrients:
The drying process removes water, resulting in a more concentrated form of broccoli’s vitamins, minerals, and other beneficial compounds.

Convenient form:
It’s a convenient way to add broccoli to meals and beverages, especially for those who dislike the taste or texture of fresh broccoli.

How does it differ from fresh broccoli?

Texture:
Fresh broccoli has a firm, crisp texture, while broccoli powder is a fine powder.

Flavor:
While broccoli powder retains the characteristic broccoli flavor, it can be more concentrated and intense than fresh broccoli.

Some nutrient changes:
While most nutrients are retained, the drying process can affect some volatile compounds and potentially impact the bioavailability of certain nutrients.

In essence, broccoli powder is a concentrated, convenient form of broccoli, offering similar nutritional benefits but with a different texture and potentially a more intense flavor.

Fun Ways to Use Broccoli Powder

• Broccoli Vegetable Salt

Broccoli powder is a great way to preserve large quantities of broccoli for use in a variety of recipes. I like to keep some broccoli powder in my pantry to make vegetable salt (1 part broccoli powder to 1 part salt = vegetable salt)—it’s a great way to season your food.

• Baking Seasoning

Adding broccoli powder directly to baked goods like bread and cookies adds a natural vegetable flavor while boosting nutritional density. For example, mixing 10 grams of broccoli powder with flour in bread preserves the grainy aroma while also enriching the broccoli’s antioxidants.

• Beverage Innovations

Mix broccoli powder with milk, yogurt, or juice to create a nutritious smoothie or meal replacement. For example, mix 10 grams of broccoli powder with warm water and add milk to create a low-calorie plant-based protein drink. Alternatively, add it to oatmeal to enhance satiety and promote intestinal health.

• Pet Nutrition

Adding broccoli powder to your pet’s meals appropriately, such as a small spoonful (approximately 5 grams) per meal, can boost immunity while meeting your pet’s trace mineral needs.

• Skin Care

Mixing a small amount of broccoli powder with body lotion can improve skin condition due to its antioxidant properties. For example, add 1 gram of broccoli powder to 5 ml of body lotion and apply evenly to the body to form a natural protective layer.

How Much Broccoli Powder Per Day?

A typical daily dose of broccoli powder for adults ranges from 1 to 3 teaspoons (approximately 5 to 15 grams), but it’s recommended to start with a smaller amount (1/2 to 1 teaspoon) and gradually increase it to see how your body reacts.

Always follow the specific dosage instructions on the product label and consult a healthcare professional, especially if you have a medical condition or are taking medications.

Does Broccoli Powder Have Sulforaphane?

A new University of Illinois study provides convincing evidence that the way you prepare and consume your broccoli matters, and also suggests that teaming broccoli with broccoli sprouts may make the vegetable’s anti-cancer effect almost twice as powerful.

Yes, but it depends on the processing method.

“Broccoli, prepared correctly, is an extremely potent cancer-fighting agent — three to five servings a week are enough to have an effect. T

o get broccoli’s benefits, though, the enzyme myrosinase has to be present; if it’s not there, sulforaphane, broccoli’s cancer-preventive and anti-inflammatory component, doesn’t form,” said Elizabeth Jeffery, a U of I professor of nutrition.

According to Jeffery, many people destroy myrosinase by overcooking their broccoli. And health-conscious consumers who use broccoli powder supplements in recipes to boost their nutrition are also missing out. These supplements often do not contain this necessary enzyme, she said.

“There is a way to boost that powder’s effectiveness, though. Broccoli sprouts contain myrosinase in abundance. And broccoli powder often contains the precursor to sulforaphane without the enzyme that would boost its healthful benefits,” said Jenna Cramer, co-author of the study.

High temperatures may destroy some of the activity.

People who prefer to eat broccoli without sauce or sprouts should know that overcooking is the kiss of death for the important enzyme myrosinase

Steaming broccoli for two to four minutes is the perfect way to protect both the enzyme and the vegetable’s nutrients.

Sprout powder typically has a higher sulforaphane content.

The scientists hypothesized that myrosinase from the sprouts would enhance sulforaphane formation and absorption from the broccoli powder if the two were eaten together.

In a small pilot study, they recruited four healthy men who ate meals that contained broccoli sprouts alone, broccoli powder alone, or a combination of the two. The researchers then measured levels of sulforaphane metabolites in the mens’ blood and urine after feeding.

“We were looking at biomarkers — plasma and urine levels — that are associated with cancer prevention,” Cramer said.

Three hours after feeding, a definite synergistic effect was noted between the powder and the sprouts.

“There was almost a twofold increase in sulforaphane absorption when sprouts and powder were eaten together. It changed the way the subjects metabolized the powder. We saw plasma and urine metabolites much earlier and at much higher levels than when either was eaten alone,” Jeffery said.

This indicates that myrosinase from the broccoli sprouts produced sulforaphane not only from the sprouts but also from the precursor present in the broccoli powder, she said.

Other foods that contain sulforaphane and can be teamed with broccoli to boost its benefits are mustard, radishes, arugula, and wasabi, Jeffery said.

“To increase the vegetable’s benefits, you could sprinkle broccoli sprouts on your broccoli or make a mustard sauce to serve with broccoli,” she added.

How to use Broccoli Powder?

You can use broccoli powder by adding 1-2 teaspoons to smoothies, plant-based milk, or water to create a nutritious drink, or by incorporating it into your cooking by mixing it into soups, stews, sauces, or baked goods to enhance their nutritional content and add a soft green color.

Drinks and Smoothies

Direct Mix:

Mix 1-2 teaspoons of broccoli powder into water, plant-based milk, juices, or smoothies for an easy nutrient boost.

Flavor Enhancement:

Combine with fruits like bananas and berries in smoothies, or add a small amount of apple juice to your broccoli powder mixture to make the flavor less intense.

Soups and Stews

Simmering: Add the powder while cooking soups, stews, or casseroles with sufficient liquid content to enrich them with fiber and antioxidants.

Thickening: The powder can act as a natural thickener for these types of dishes.

Baking

Dough Addition: Incorporate broccoli powder into muffin, bread, pancake, or cookie dough to increase the nutritional value of your baked goods.

Broccoli latte

Adding broccoli powder to lattes can help people increase their daily vegetable intake, providing a convenient way to consume broccoli’s nutrients, dietary fiber, and bioactive phytochemicals.

Other Uses

• Yogurt and Porridge: Mix it with oatmeal, rice porridge, buckwheat porridge, or plain yogurt.
• Pasta and Sauces: Use it to add nutrients to pasta dough or stir it into sauces.
• Salad Sprinkles: Sprinkle over salads or mix with oil to create a flavorful dressing.

Tips: The Best Tips for Hiding Your Veggies

I also like to add broccoli powder to recipes as a way to sneak some extra veggies into my kids’ diets. Since it’s a powder, it’s easy to disguise—they don’t know I’m mixing it into meatballs, stuffing it into casseroles, mixing it into drinks, and recipes.

Conclusion

Broccoli powder is an excellent source of antioxidants, fiber, vitamins, and minerals, offering numerous health advantages, including supporting the immune system, promoting digestive health, contributing to heart and eye health, and potentially offering anti-cancer properties due to its sulforaphane content.

Its concentrated, dehydrated form makes it a convenient way to consume a high volume of nutrients from fresh broccoli. It can be easily incorporated into various foods and drinks, such as smoothies, soups, and snacks, for a nutritious boost.

The process of making broccoli powder utilizes surplus or imperfect vegetables that might otherwise go to waste, making it an eco-friendly choice.

Broccoli lattes, with their innovative beverage format, offer consumers a new, convenient, and healthy way to consume nutrients, and are highly sought after for their high nutritional value.