Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids, and simple sugars.

 

In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients.

 

Research

• Recent research by the American Cancer Society has backed what holistic nutrition has known for years that sprouts contain:
  • anti-canceer properties
  • high levels of active antioxidants
  • concentrated amounts of phytochemicals
  • significant amounts of vitamins A, C, and D
  • all seeds/pulses become a complete protein when sprouted

 

• Research by Dr. Jeffrey Bland at the University of Puget Sound has shown that in the sprout growing, sprouts absorb mineral and trace elements (minerals needed in small amounts, such as iodine, zinc, or selenium) from the water used to rinse.  In addition minerals and travel elements found in the raw unsprouted seeds become more digestible through the sprouting process.

 

Nutrition

In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types.  Those who tend to feel cool can try steaming sprouts or adding them to warm dishes such as stir-fry and soups, to reducing the cooling effect. 

 

Plant proteins are the highest-quality proteins available and are easy for the body to assimulate, low in fat, and contain no saturated fats or cholesterol.

 

Examples of sprout nutrients:

• Protein  Among the sprouts, lentils are the richest single source of high-quality protein.  Seven cups of sprouted lentils contain approximately 58 grams of protein, more than enough to meet the U.S. RDA (Recommended Daily Allowance) for an adult male. 
• Calcium Sesame sprouts are an exceptionally good source of calcium, having about as much of this vital mineral as cow's milk, and more than almost any other plant food.  Almond, sunflower, alfalfa, and chickpeas sprouts are also excellent sources of calcium in organic form.
• Potassium Almond, sesame, sunflower, mung, and cow pea sprouts supply more potassium than many fruits and garden vegetables. 
• Iron Alfalfa, fenugreek, lentil, adzuki, and mung sprouts are good sources of the iron needed for red blood cell formation and the transport of oxygen from the lungs to the cells.

 

Sprouting process

Sprouts may be purchased or sprouted at home.  The sprouting process begins with soaking the seed/pulses for 12 hours.  Buckwheat and sunflower seeds are sprouted in a thin tray of soil.  Smaller seeds and pulses are drained after soaking. Stored in a large wide mouth jar or spread on a sprouting tray sprouts are rinsed and drained at least twice daily.  rinsing three or four times daily accelerates the sprouting process.  Be sure the sprouts grow in a well ventilated area.

 

Varieties of sprouts

There are a wide variety of edible and delicious sprouts, each offer different nutritional properties, texture and flavor.  Sprouts include:

 

Seeds	Pulses	Grains	Nuts
·     anise ·     alfalfa ·     amaranth   ·     arugula ·     basil ·     broccoli ·     cabbage ·     canola ·     cauliflower ·     celery ·     chia ·     chives ·     cilantro ·     clover ·     cress ·     dill ·     fennel ·     fenugreek ·     flax ·     hemp ·     kale ·     leek  ·     mustard ·     radish ·     buckwheat ·     sunflower	·    adzuki ·    black eyed peas ·     garbanzo ·     lentil ·     lima ·     mung ·     navy bean ·     pinto	·     kamut ·     millet ·     oats ·     quinoa ·     rye ·     spelt ·     triticale ·     wheat berries	·    almonds

 

 

Unsafe Sprouts

Red kidney and soy beans are not safe to eat raw or undercooked. 

• Red kidney beans  Incidents of food poisoning have been reported associated with the consumption of raw or undercooked red kidney beans.  Symptoms may develop after eating only four raw beans and include nausea, vomiting and abdominal pain followed by diarrhea.  A naturally occurring haemaglutin is responsible for the illness, but can be destroyed by high temperature cooking, making the beans completely safe to eat.  For this reason, kidney beans must not be sprouted.  Kidney beans should be soaked for at least 8 hours in enough cold water to keep them covered.  After soaking, drain and rinse the beans, discarding the soaking water.  Put them into a pan with cold water to cover and bring to the boil.  The beans must now boil for 10 minutes to destroy the toxin.  After this the beans should be simmered until cooker (approximately 45-60 minutes) and they should have an even creamy texture throughout - if the center is still hard and while, they require longer cooking.

• Soya beans  Contain an anti-trypsin factor (or trypsin inhibitor) which prevents the assimilation of the amino acid methionine.  Soya beans also require careful cooking to ensure destruction of this factor.  They should be soaked for at least 12 hours, drained and rinsed then covered with fresh water and brought to a boil.  Soya beans should be boiled for the first hour of cooking.  They can then be simmered for the remaining 2-3 hours that it takes to cook them.  

 

Ways to serve sprouts

• add to salads
• combine with other vegetables in wraps, roll-ups or stir fry
• use as garnish on top of soups, stews, omelets, or scrambled eggs
• add to rice or whole grain dishes
• use in sandwiches in place of lettuce

Elizabeth's delicious summer lunch smoothie:

In a blender or Vita Mix add:

•  ½ organic cucumber
•  ½ organic tomato or a few cherry tomatoes
•  1 peeled and seeded chopped organic lemon
•  1 organic avocado

Blend until smooth. 

Pour into a parfait glass or equivalent, sprinkle on a bit of paprika.  Eat with a long handled spoon. 

 

Sprouting directions, seeds and supplies

Do not purchase seeds intended for anything except human consumption.  Many seeds processed by farmers and gardeners for planting have been treated with fungicide and or insecticide agents and are very poisonous.  These seeds are usually, but not always dyed red.  If in doubt, ask.  Organic seeds are preferable.

 

·     www.sproutpeople.com/

·     www.living-foods.com/articles/sprouting.html

·     www.cityfarmer.org/sprout86.html

·     www.isga-sprouts.org/

·     www.isga-sprouts.org/nutritio.htm

·     www.healingdaily.com/detoxification-diet/sprouts.htm

·     www.waltonfeed.com/grain/sprouts.html

·     www.mambosprouts.com/

 

 

Spring has arrived! Eat sprouts and feel alive!

 

References

• Anew by Dina: Inspired Wellness Newsletter; Dina Boyer, MS, CHHC, CNHP< RYT;  www.anew-wellness.com
• How to Grow and Use Sprouts to Maximize Your Health and Vitality, The Sprouting Book; Ann Wigmore