Broccoli Stump: The Science & the Slaw

The slaw that makes leftovers feel first-class

The broccoli stump. The bit most people hack off and toss like it owes them money.

But here’s the twist: that awkward, chunky end? It’s the sweetest, crispest part of the whole plant, and a genetic powerhouse in disguise.

Those stumps still hold broccoli’s molecules to create sulforaphane, a compound that only comes alive when you grate, chop, or chew it.

Think of it like broccoli’s secret handshake with your body. Once unlocked, it flips on Nrf2, your master antioxidant switch. That’s the signal for your internal clean-up crew (SOD, GPX, CAT) to get to work, clearing oxidative stress and dialing down inflammation.

So no, the stump isn’t scraps. It’s information. And when you turn it into a quick slaw with carrot, beet, lemon, and a handful of seeds, you’ve just upgraded “leftovers” into a mitochondrial memo: repair, restore, renew.

Why Broccoli Stumps Deserve Your Fork

• Sulforaphane potential: Created when broccoli is chopped or chewed, sulforaphane activates detox enzymes, reduces inflammation, and supports brain health.

• Prebiotic fibre: The fibrous stem feeds gut microbes, encouraging production of short-chain fatty acids that calm the immune system.

• Vitamin C + K: Essential for collagen production, bone strength, and antioxidant defence.

• Glucosinolates: Natural plant defence compounds that help your liver process toxins more efficiently.

• Sustainability: Using the stump means less food waste and more value from every head of broccoli.

It’s like broccoli’s secret weapon. You just have to unlock it.

Broccoli Stump Slaw with Turmeric Quinoa

This isn’t your average slaw. It’s crunchy, colourful, and humming with epinutrients that talk directly to your genes.

The hemp and nigella seeds bring healthy fats and antioxidants, the turmeric quinoa adds an anti-inflammatory base, and the lemon dressing ties it all together with a tangy kick.

Top it with grilled fish or salmon, and you’ve got a full meal that doubles down on omega-3s and mitochondrial support.

Ingredients

Slaw:

• Grated broccoli stumps (use as many as you have and adjust)

• 1 carrot, grated

• 1 small raw beetroot grated (or use cooked and diced)

• ½ small red onion, grated or thinly sliced

• 1 cup snap peas, thinly sliced

• 1 small apple, grated

• Handful rocket

• 1 tbsp hemp seeds

• 1 tsp nigella seeds

Turmeric Quinoa:

• 1/4 cup quinoa

• 1/2 cup water

• ½ tsp ground turmeric

• Pinch of black pepper

• Squeeze of lemon

Lemon Dressing:

• 1 Lemon (juiced)

• 2 tsp Flax Seed Oil

• 1 or 2 Garlic clove (pressed)

• Pinch salt and pepper

Optional protein topper:

• Salmon fillet or white fish, grilled with olive oil + lemon. Or protein of choice.

Method

1. Make the quinoa: Stir turmeric, black pepper, and lemon into cooked quinoa. Set aside.

2. Prepare the slaw: Grate broccoli stumps beet and carrot, grate or slice red onion, snap peas, and apple. (use a food processer to grate!)

3. Blend the dressing: Mix the lemon juice, flaxseed oil, pressed garlic, pepper and salt in a small jar and shake to combine.

4. Cook the fish or protein of choice: Grill salmon or fish fillets with olive oil, sea salt, and lemon until just cooked through.

5. Assemble: Layer turmeric quinoa in bowls, add a handful of rocket leaves and top with broccoli slaw. Drizzle generously with dressing, and add grilled fish or protein of choice.

6. Finish: Sprinkle the hemp and nigella seeds on top for crunch.

Why This Bowl Works

• Broccoli stumps + turmeric: A one-two punch for activating Nrf2 and calming NF-κB (the inflammatory signal).

• Beetroot: Boost nitric oxide for better blood flow and deliver antioxidant polyphenols.

• Hemp + nigella seeds: Add omega-3s, polyphenols, and a little medicinal spice tradition.

• Quinoa: Complete protein + intelligent starch to steady blood sugar.

• Salmon: Omega-3 fatty acids that soothe inflammation and keep cell membranes flexible, your ultimate “gene grease.”

This isn’t just slaw. It’s a mitochondria-friendly, gene-greasing bowl that turns “food waste” into functional food, and then upgrades it into a complete meal.

Next time you buy broccoli, don’t cut the story short at the florets. The stump, especially when it’s slaw-tossed and topped with salmon, has something to say.

And your genes are listening.

Key Micronutrients

• Vitamin C: ~70% of daily needs (the stem is especially rich)

• Vitamin K: Supports bone and cardiovascular health

• Folate: Important for methylation and brain chemistry

• Potassium: For fluid balance, blood pressure, and nerve signalling

• Calcium & Magnesium: Small amounts that still add up when eaten often

Phytonutrients & Epinutrients

• Glucosinolates → Sulforaphane: These are stored in the stump, waiting to be activated by chopping or chewing. Once converted, sulforaphane:

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  • Switches on Nrf2, your body’s antioxidant master switch

  • Supports Phase II detox pathways

  • Modulates inflammation signals like NF-κB

  • Crosses the blood–brain barrier for neural protection

• Chlorophyll & carotenoids (like lutein): Eye health, oxidative balance

Unique to Stumps vs Florets

• Slightly lower in beta-carotene than florets, but higher in soluble fibre, which means they’re gentler on digestion when grated.

• The natural sweetness comes from a bit more residual carbohydrate compared to florets.

Think of broccoli stumps as the plant’s “slow release” power: fibre to steady blood sugar, vitamin C for immediate defence, and sulforaphane that whispers to your genes long after you’ve finished eating.