Sulforaphane has a lot of benefits, as seen in the following link
39 Sulforaphane Benefits, Foods, Supplements + Broccoli Sprouts - self hacked link
Sprouts are a source with greater content.
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Not sure if previously posted
Quote"As scientists, we learned that sulforaphane is maximized when broccoli has been heated 10 minutes at 140 degrees Fahrenheit," said Jeffery. "For the consumer, who cannot readily hold the temperature as low as 140 degrees, that means the best way to prepare broccoli is to steam it lightly about 3 or 4 minutes--until the broccoli is tough-tender."-https://www.sciencedaily.com/releases/2005/03/050326114810.htm
4 cups of sprouts supposedly might be enough to reach max safe dose.
If steaming for 3 to 4 min or the 10 min thing increases 3 to 4 fold sulforaphane maybe one cup might be near limit. Add to that that I couldn't refind the reference, but I heard putting it in a blender drastically increased sulforaphane after being let sit for 30+ min, iirc[edit, put reference to blender article at bottom].
What I do is steam for 3 minutes, put in room temperature water, and add a bit of ground mustard powder and blend for 30 seconds and let sit for 30 minutes.
edit
Quote“You want to cut it into very small pieces and even blend it,” she told Newsweek. One cancer-fighting way to consume the food is by making broccoli soup. However, you’ll want to add blended raw broccoli first and let it sit for 30 minutes before adding to your soup base.Chopping and exposing broccoli to the air allows it to activate the enzyme to promote sulforaphanes. In this study, researchers advise letting the broccoli sit for 90 minutes after chopping and Sherzaia said others have recommended at least 40 minutes.-http://www.newsweek.com/best-nutrition-chop-broccoli-small-pieces-cooking-study-finds-801712
I'm not sure, but considering there's a competing enzyme inactivated by cooking I think blending should occur after cooking. You could cut it or blend it raw and let it sit for 90 min prior to cooking as a lot of sulforaphane would have been created and appears heat resistant. But the dose should be lower than if you blend after steaming for 3 mins or doing the 10 min thing, as that will inactivate the competing enzyme.
