Lesson 6: Stinky Vegetables, Stunning Skin: Why Your Face Loves Gas-Inducing Foods

Covering raw broccoli, kale, watercress, and radishes, examining sulfur compounds, glucosinolates, and their role in liver detox and clear skin.

As a kid, I spent several years in rural northeast Florida, where the water filtered through underground limestone. It smelled disgusting, like rotten eggs. It turns out that, despite its offensive aroma, limestone is an effective water filter due to its high level of sulfur.

Naturally, I thought of this as I began researching for today’s beauty food lesson on Sulfur-containing foods, and their important role in maintaining beautiful skin and a healthy glow.

Think of cauliflower, broccoli, kale, and arugula. All cruciferous vegetables, all high in sulfur.

A lot of us don’t like cauliflower so much because of the sulfur smell it releases when chopped. But that scent is what lets you know how much sulfur it contains, and sulfur is indeed your friend.

If you find the smell of these vegetables offensive, the best thing to do is figure out which ones offend the least and keep an arsenal of them with you at all times.

If you just can’t do any of them, I highly recommend consuming them in sprout form. Think kale microgreens and broccoli sprouts. No sulfur smell AND they contain higher concentrations of nutrients than their mature counterparts.

Let’s take a moment and find out why sulfur is so helpful,

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The Sulfur-Beauty Connection

I know you won't believe this, but once again, we're going to focus on collagen production. 😱 I know! We never talk about it. 😂

But here's what makes sulfur special for your skin: sulfur is literally a building block of collagen. Your body uses sulfur to form the cross-links between collagen fibers - think of it like the rivets that hold your skin's scaffolding together. Without enough sulfur, your collagen becomes weak and brittle, leading to sagging, wrinkles, and that dull complexion.

Plus, sulfur helps your liver clear out the toxins that attack and break down existing collagen. So you get a double win: stronger collagen production AND better protection of what you already have.

Now that alone is enough to keep me going on the raw. But let’s learn a little more anyway. It’s just so fun to acquire knowledge.

Sulfur compounds in cruciferous vegetables are essential for collagen production, which keeps skin firm and elastic. Sulfur also supports the body's natural detoxification processes, helping eliminate toxins that can contribute to skin issues like acne, dullness, and premature aging.

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Key Cruciferous Vegetables and Their Benefits

Raw Broccoli contains high levels of sulforaphane, a powerful compound that activates detoxification enzymes in the liver. When eaten raw, broccoli retains more of its glucosinolates (sulfur-containing compounds) that break down into sulforaphane when chewed or chopped.

Kale is rich in both sulfur compounds and vitamin C, which works synergistically with sulfur to support collagen synthesis. The glucosinolates in kale help the liver process and eliminate hormones that can trigger breakouts.

Watercress has one of the highest concentrations of glucosinolates among cruciferous vegetables. It's particularly rich in phenethyl isothiocyanate, which supports liver detoxification and has anti-inflammatory properties beneficial for skin clarity.

Radishes contain glucosinolates that break down into compounds like sulforaphane, which supports liver function and helps clear toxins that can manifest as skin problems.

Glucosinolates and Liver Detox

Glucosinolates are sulfur-containing compounds that get converted into bioactive compounds (like sulforaphane) when the plant cell walls are broken down through chewing or chopping. These compounds enhance the liver's Phase II detoxification pathways, helping neutralize and eliminate toxins, excess hormones, and inflammatory compounds that can negatively impact skin health.

What’s That Smell?

The bad news is when you chop these bad boys, sometimes you get that rotten egg smell I was talking about at the beginning of this. Ironically, this is also how you get the compound Sulforaphane to come out and do its powerful work.

If you’re the kind of person who doesn’t mind this (does your nose not work or something?) then you’re in luck. Eat up all the cauliflower! But if you’re someone like me, you have to be more strategic.

So here’s why sulfur is so powerful. It assists in the liver’s detoxification process. Why does that matter? Because the liver is your body’s most important filter organ. It has a very important and difficult job.

I say it’s difficult because think of how much abuse it gets from the typical Western human: stress, alcohol, junk food, soda, chips, meat, refined sugar.

It’s just my opinion, but I think the liver gets abused and taken for granted all the time. It’s like a codependent girl with a broke, but good-looking boyfriend who keeps promising he’ll find a job tomorrow, but never does.

Careless people say, Oh, I can eat anything because I have a liver!

Oh really? Can you just keep shoveling toxic waste into your body and expect it to just keep up with your dirty habits all the time without ever deciding to call it quits? I have news for you: That is how disease happens.

I know. Everyone wants to believe it’s so mysterious and that disease just comes out of nowhere. But listen, people, that doesn’t make sense. Everything has a cause. Quit the magical thinking in this department and accept that your body runs like a system and needs to be respected as such.

Your liver takes a lot of heat. It works really hard. And guess what happens to your beauty when your liver is so busy just trying to keep you alive? It falls apart.

Think about this:

What is more important: Clear, radiant skin or a beating heart?

The body has its priorities and staying alive will always be number one. So the way you hack into your natural beauty is by making the system more efficient and easy. You take care of your workers and they take care of you. The liver needs more sulfur to do its job easily? Give it some kale and broccoli and watch it reward your beautiful self with radiant, glowing skin.

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Microgreens are here to save the day!

The microgreen and sprout stages of cruciferous plants (kale, arugula, broccoli) pack even more sulforaphane than their full-grown versions, but without the offensive smell. Since you eat them whole instead of chopping them up, those stinky sulfur gases never get released. So if you can't handle the mature cruciferous vegetables, you're in luck - keep microgreens and sprouts on hand at all times.

Microgreens are also a lifesaver if you find it difficult to digest tough vegetables like cauliflower, kale, and broccoli. Another easy way to consume them is to break the fibers down ahead of time. For example: juice kale, chop broccoli into small pieces and massage with a little olive oil, and process cauliflower into rice-sized pieces.

One more note about chewing…

Before we get to the recipes, it’s important to say that chewing/chopping/blending/massaging is essential for activating the enzyme myrosinase. Be sure to chew well, chop small, massage your kale and cabbage, or consider blending or juicing to get the most out of these incredible sulfur-containing foods.

Remember: First, you have to break down the cell walls to release the enzyme, then the enzyme breaks down the elements further and assists in creating the precious compound sulfuraphane, which does all the magic in assisting your liver’s glorious filtration system. Chew well, chop, blend, or massage!

Sulfur-Rich Raw Vegan Snacks for all you Flavor-Chasing Miscreants!

So you still want to eat that dopamine-spiking flavor but want to give your liver a rest? Here are some snack food recipes based on the cruciferous love brigade. Whip them up and watch a comedy while you devour them. Your liver prefers when you laugh rather than shriek in momentary trauma as when you watch yet another simulated car crash (Seriously, why are movies always trying to destroy our mental health?).

Eating RAW is the way to go because heat destroys the precious enzymes that assist the body in absorbing and assimilating this important beauty mineral. Cooking can destroy up to 90% of glucosinolates, which is why eating these vegetables raw maximizes their beauty benefits.

Here is how the process works with high-sulfur foods:

Glucosinolates = the inactive sulfur compounds stored in the plant cells

Myrosinase = the enzyme that converts glucosinolates into active compounds

When you chop or chew cruciferous vegetables, you break the cell walls, and the enzyme myrosinase comes into contact with the glucosinolates, converting them into bioactive compounds like sulforaphane.

So the process is: Glucosinolates (inactive) + Myrosinase (enzyme) + chopping/chewing = Sulforaphane (active compound)

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Raw Vegan Cashew Kale Chips

Ingredients:

• 1 large bunch of kale, stems removed, torn into bite-sized pieces

• 1/2 cup raw cashews, soaked for 2-4 hours

• 2-3 tablespoons water (as needed)

• 1/2 teaspoon sea salt

• 1 tablespoon lemon juice

• Optional: 1 clove garlic, 1 tablespoon nutritional yeast, or 1/2 teaspoon smoked paprika

Instructions:

1. Prep: Wash and thoroughly dry kale, then tear into pieces.

2. Make cashew cream: Drain soaked cashews and blend with water, salt, lemon juice, and seasonings until smooth.

3. Massage: Pour cashew cream over kale and massage thoroughly for 3-5 minutes until kale softens and darkens.

4. Dehydrate: Spread on dehydrator trays and dehydrate at 115°F (46°C) for 6-12 hours until crispy. No dehydrator? Place on parchment-lined trays in your oven with just the light on for 12-24 hours.

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Raw Vegan Buffalo Cauliflower Wings

A spicy, tangy raw take on buffalo wings that preserves all those sulfur compounds!

Ingredients

For the Cauliflower:

• 1 large head cauliflower, cut into bite-sized florets

• 1/4 cup lemon juice

• 1 teaspoon sea salt

For the Buffalo Sauce:

• 1/2 cup raw cashews, soaked 2-4 hours

• 1/4 cup water (or as needed)

• 3 tablespoons apple cider vinegar

• 2 tablespoons lemon juice

• 1 tablespoon tahini

• 1-2 teaspoons hot sauce (or to taste)

• 1 teaspoon smoked paprika

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/4 teaspoon cayenne pepper (adjust to taste)

• 1/2 teaspoon sea salt

• 1 tablespoon nutritional yeast (optional, for depth)

For the Ranch Dip (optional):

• 1/3 cup raw cashews, soaked

• 1/4 cup water

• 2 tablespoons lemon juice

• 1 tablespoon apple cider vinegar

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1 tablespoon fresh dill (or 1 tsp dried)

• 1/4 teaspoon sea salt

Instructions

Prep the Cauliflower:

1. Tenderize: Cut cauliflower into wing-sized florets. Toss with lemon juice and salt in a large bowl.

2. Massage: Use your hands to massage the lemon juice and salt into the cauliflower for 2-3 minutes until it starts to soften slightly.

3. Rest: Let sit for 10-15 minutes to allow the acid to break down the fibers.

Make the Buffalo Sauce:

1. Blend: Drain soaked cashews and add to high-speed blender with all buffalo sauce ingredients.

2. Smooth: Blend until completely smooth and creamy, adding water gradually to reach a thick but pourable consistency.

3. Taste: Adjust heat, salt, and tanginess to your preference.

Assemble:

1. Coat: Pour buffalo sauce over the cauliflower and toss thoroughly to coat every piece.

2. Marinate: Let marinate for 30 minutes to 2 hours for maximum flavor absorption.

3. Optional dehydrate: For a firmer texture, dehydrate at 115°F (46°C) for 2-4 hours, or place in oven with just the light on.

Make Ranch Dip (if using):

1. Blend all ranch ingredients until smooth and creamy.

2. Adjust consistency with water as needed.

Serving Suggestions

• Serve immediately for maximum crunch and sulfur compound benefits

• Pair with celery sticks and the raw ranch dip

• Great as an appetizer or light meal

• Store leftovers in fridge for up to 2 days

Why This Recipe Rocks for Your Skin

• Raw cauliflower preserves all glucosinolates and sulfur compounds

• Cashews provide healthy fats and protein

• Apple cider vinegar supports digestion and detox

• No cooking means maximum nutrient retention

• Spicy elements boost circulation and metabolism

Pro tip: The longer you let it marinate, the more the flavors develop and the cauliflower softens. Some people prefer it immediately for maximum crunch, others like it after a few hours for a more tender texture!

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High Raw Vegan Spring Rolls with Kale Microgreens

Fresh, crisp rolls packed with sulfur-rich microgreens and colorful raw vegetables

Ingredients

For the Spring Rolls (makes 8-10 rolls):

• 8-10 rice paper rounds (these are technically processed but the only cooked component)

• 2 cups kale microgreens

• 1 cup sunflower sprouts or pea shoots

• 1 large carrot, julienned into thin strips

• 1 cucumber, julienned into thin strips

• 1 red bell pepper, thinly sliced

• 1 cup purple cabbage, thinly shredded

• 1 avocado, sliced thin

• 1/2 cup fresh mint leaves

• 1/2 cup fresh cilantro

• 1/2 cup fresh basil leaves

• Optional: 1/4 cup chopped raw cashews or hemp hearts

For the Almond Ginger Dipping Sauce:

• 1/3 cup raw almond butter (or tahini)

• 3 tablespoons coconut aminos (or nama shoyu)

• 2 tablespoons lime juice

• 1 tablespoon rice vinegar

• 1 tablespoon maple syrup or coconut nectar

• 1 teaspoon fresh ginger, minced

• 1 clove garlic, minced

• 1/4 teaspoon red pepper flakes (optional)

• 2-4 tablespoons water (to thin)

For the Spicy Mango Dipping Sauce:

• 1/2 ripe mango, peeled and chopped

• 2 tablespoons lime juice

• 1 tablespoon coconut aminos

• 1 teaspoon fresh ginger, minced

• 1/2 teaspoon chili flakes (or to taste)

• 1 tablespoon coconut nectar or maple syrup

• Pinch of sea salt

Instructions

Prep Your Ingredients:

1. Wash and prep: Thoroughly wash all vegetables and herbs. Pat dry.

2. Julienne: Cut carrot and cucumber into thin, matchstick-sized pieces.

3. Slice: Thinly slice bell pepper and avocado.

4. Arrange: Set up an assembly line with all ingredients within easy reach.

Make the Dipping Sauces:

1. Almond Ginger Sauce: Whisk all ingredients together in a bowl, adding water gradually until you reach a smooth, dippable consistency.

2. Spicy Mango Sauce: Blend all ingredients in a blender until smooth. Adjust sweetness and heat to taste.

Assemble the Spring Rolls:

1. Soften rice paper: Dip one rice paper round in warm water for 10-15 seconds until pliable but still slightly firm.

2. Layout: Place on a clean, damp kitchen towel.

3. Add filling: In the lower third of the rice paper, layer:

   • Small handful of kale microgreens

   • A few sprouts

   • 3-4 strips each of carrot and cucumber

   • 2-3 bell pepper slices

   • Small amount of shredded cabbage

   • 2-3 avocado slices

   • 3-4 herb leaves

   • Optional nuts/seeds

4. Roll tightly: Fold the bottom edge over the filling, fold in the sides, then roll tightly upward. The rice paper should stick to itself.

5. Keep moist: Place finished rolls under a damp towel to prevent drying out.

Serving:

• Cut each roll in half diagonally with a sharp knife

• Arrange on a platter with small bowls of both dipping sauces

• Serve immediately for best texture

Storage Tips:

• Best eaten fresh, but can be stored in fridge for up to 4 hours

• Wrap individually in damp paper towels and plastic wrap

• Don't cut until ready to serve to prevent drying

Sulfur-Power Benefits:

• Kale microgreens: Concentrated glucosinolates and sulfur compounds

• Sprouts: Maximum enzyme activity and bioavailable nutrients

• Raw vegetables: Full vitamin C content to support sulfur utilization

• Fresh herbs: Additional antioxidants and anti-inflammatory compounds

• No cooking: Preserves all heat-sensitive nutrients

Variations:

• Add julienned raw beets for extra color and earthiness

• Include thinly sliced radishes for more sulfur compounds

• Try different microgreens like broccoli or radish microgreens

• Add thin slices of raw sweet potato for natural sweetness