Sprouts are seeds that germinate from greens, lentils and beans. A food can be prefix with the word super when it is in kind of sprout. Sprouts have ample amount of fiber, antioxidants and protein. They also contain high amount of minerals, enzymes, and vitamins. Sprouts have the power to replace your multi-vitamin tablets. But since they are living food we should take utmost care on when and how to consume them.
Sprouted seed has considerably more nutrition than an ordinary seed. It contains each component that a plant requires for development and growth. Research proves that sprouted seeds contain 400% extra nutrients. This groups them as the healthiest foods on the earth. Vegetarians get enough protein from sprouts. Lentils and beans are generally an inadequate source of protein. But, sprouting makes them abundant in all the nine essential amino acids. This helps them to have all source of protein. These proteins are essential for hair, skin and muscle building. Consumption of sprouts helps in weight reduction and body tissues. Once a seed becomes a sprout it also has high content of iron, calcium, and phosphorous. They have adequate amount of biotin, vitamin A and other necessary minerals.
Sprouts Benefits
The sprouts are a big family including vegetable sprouts, bean sprouts, pea sprouts. There are nut sprouts, sprouted grains, seed sprouts and varieties to add to the list. Depending on the part of the world you come from you may be familiar with some of these sprouts. Sprouts increases the protein content. It reduces the cooking time of legumes.
Nowadays brussels sprouts is more popular but they are not sprouts at all. They are like other vegetables such as cauliflower and cabbage. You may have interest in knowing the list of benefits of sprouts. It is very long.
1. Improves digestion
Sprouting increase the amount of insoluble fibre. This helps to bulk and move things along the digestive system. It reduces constipation and other associated issues like indigestion, bloating, etc.
2. Weight loss
Due to the low starch content, sprouts are low in calories. It has adequate quantity of proteins. They are rich in nutrients. Eat sprouts between your meals. It helps to keep you fuller for a longer time and reduce your appetite. This helps to shed the extra kilos from your body.
3. Boost metabolism
Eating sprouts daily helps you to stay active. The antioxidants and fiber content helps to boost the metabolism of the body. Sprouts are power house of enzymes. It helps to release energy and stay fit.
4. Prevents anaemia
Sprouts have rich content of iron and folate. It builds the haemoglobin levels. This prevents anaemia as there is no deficiency of iron in the body. Proper content of iron in the body also helps to cure nausea.
5. Helps in muscle building
Sprouts contain rich protein content that helps to build muscle. It also helps in bone growth, maintenance of cells and organ repair. The high nutritive content in sprouts is beneficial for the development of the body.
6. Enhances hair growth
The protein content in sprouts nourishes the roots of the hair. They prevent from hair damage. Sprouts are rich in zinc. It stimulates the production of sebum in the scalp. This helps in the nourishment of the scalp and roots. It may also regenerate the scalp cells.
7. Boost immunity
Sprouts are high in vitamin C. It helps our white blood cells fight of infections in an effective manner. Sprouts are also rich in vitamin A. They are a good source of protein. It contributes to strengthening our immune system.
8. Improves eye health
We are now-a-days working too much on screens. Our daily work, study, shopping, etc are all online. Sprouts are an excellent source of antioxidants. They prevent the eyes from oxidative stress and premature degeneration.
9. Controls blood sugar levels
Sprouts control the release of ghrelin, the hunger hormone. It means we are less likely to eat between meals. Sprouts have less carbohydrates as compared to the normal grains. This helps to control the insulin level.
10. Regulates cholesterol
Sprouts contain a good amount of omega-3 fatty acids. The soluble fiber blocks cholesterol absorption. It helps to increase the good cholesterol and reduce the bad. Sprouts also helps the body to excrete more cholesterol. This is beneficial for our health.
11. Improves heart health
Sprouts are rich in potassium. This nutrient lower blood pressure and reduce tension in the arteries. They keep the heart healthy and young. The potassium in sprouts reduces the risk of any cardiovascular issues.
12. Reduces inflammation
Sprouts are low in fat, sodium and calories. The omega-3 fatty acids content in sprouts helps reduce inflammation. The nutrients in sprouts removes toxins from the body and keeps us healthy.
13. Boost blood circulation
Sprouts help to maintain the red blood cell count in the body. It also helps in supplying oxygen to organs and cells of the body. This enables the body to perform at an optimal level. Sprouts help to develop new blood vessels. It also boost blood circulation to the scalp and follicles.
14. May prevent premature aging
Sprouts have healthy vitamins and antioxidants. It helps to prevent premature aging. Sprouts prevent the DNA destruction that causes aging. So we should include sprouts in our diet on routine basis for effective results.
15. Prevents erectile dysfunction
Sprouts are excellent source of selenium. Selenium is beneficial for normal reproductive functions in males. It improves sperm quality and mobility. Eating sprouts on regular basis boost the protein level in our body and helps to prevent erectile dysfunction.
16. Superfood for pregnant ladies
Sprouts contain the necessary nutrients required for a pregnant female. It helps to maintain a healthy weight in the pregnancy period. Pregnant women should not consume raw sprouts. They may cause food poisoning.
17. Beneficial for skin
Sprouts contain vitamin C. It helps to keep the skin youthful. Sprouts maintains the elasticity of the skin. The nutrients present in sprouts provide skin hydration. Eating sprouts help the skin to heal faster. The omega-3 fatty acids in sprouts protects the skin from pimples. It also protects from other unpleasant skin conditions.
18. Cleanses the body
The nutrients in sprouts stimulates detox enzymes found in the liver. They protect the cells in the body. The enzymes remove toxins from the blood and keeps the liver healthy. Sprouts are rich source of vitamin C. Vitamin C is water-soluble and acts as cherry on the top to your diet.
19. Power house for enzymes
Sprouts have important nutritional content. It has complete protein. There is ample quantity of enzymes present in sprouts. They are not found in such quantity in common food. Sprouts contain beneficial plant compounds.
20. Prevents asthma
When you add sprouts to your diet on regular basis, it gives amazing results. Sprouts reduces allergic reactions. It is also beneficial to decrease the occurrence of asthma. This helps to suppress the development of cold sores.
3 Simple and East way to make Sprouts at Home
Wash the grains and immerse them in water for 8-9 hours. The process of soaking in water softens their outermost layer allowing them to sprout.
TIP: Use 3-4 times the quantity of water as the seeds will swell in size
Pour out the water. This water has adequate quantity of nutrients. You can use it in making soups, curries, etc. After draining the water take a sprout bowl, strainer or cloth.
Sprout bowl is a bowl with tiny holes around its surface to ensure ventilation. You can buy them from the market at cheap prices. Place the soaked pulses in the bowl and spread them. Make sure that they germinate well.
If you are using a strainer, place it over a bowl over the hollow surface. Taken a kitchen towel and rinse it. Place it over the strainer or sprout bowl that you are using.
If you don’t have a sprout bowl or a strainer, take a wet cotton cloth. Put the soaked beans in it and tighten the cloth. Place it in a glass or a bowl to ensure darkness. Let them stay as it is for about 24-30 hours. Keep it away from direct sunlight.
Sprouting depends on the weather conditions and quality of grains. Consume sprouts within two days and then make fresh batch of sprouts.
My two favourite sprouts recipe
1. Sprouts Moong Salad
| Ingredients: For the salad: ½ cup sprouts moong 1 cup chopped cucumber ¼ cup chopped raw mango Salt to taste ¼ cup grated fresh coconut 1-2 green chillies, finely chopped 1 tablespoon oil ¼ teaspoon mustard seeds | Method: 1. Mix together the sprouts, cucumber, mango, salt, coconut and chillies. Transfer onto a serving plate. 2. Heat oil and add the mustard seeds. When they begin to splutter, pour over the salad. 3. Sprinkle the chopped coriander leaves on top of the salad. 4. Decorate with carrot and cucumber flowers stuffed with spicy curd. |
| For garnishing Coriander leaves, chopped Carrot and cucumber slices Cucumber flowers Spicy curd | For stuffed cucumber flowers: 1. Make cucumber flowers. Scoop out the centre with a melon scooper. 2. Stuff with a small quantity of spicy curd. Top with a glazed cherry. |
| For the spicy curd (makes ½ cup) ¼ cup thick fresh curd ¼ cup thick fresh cream 1 teaspoon grated onion Salt to taste A dash of pepper | For the spicy curd: 1. Tie the curd in a muslin cloth and drain off the water. It should measure ¼ cup. 2. Mix the drained curd with the cream, grated onion, salt and pepper. Chill in refrigerator before use. |
2. Protein Packed Salad
| Ingredients: For the salad: ½ cup sprouts mix (moong, muth, rajma, chana) 1 cup zucchini grated with skin ¼ cup onion Salt and pepper to taste 1/4 cup paneer finely diced 1-2 green chillies, finely chopped | Method: 1. Mix together the sprouts, zucchini, onion and chillies. Place it in refrigerator. 2. Mix together paneer, salt and pepper. Put into the refrigerator. 3. Mix the sprouts mix and paneer before serving. Serve the salad with honey and orange dressing. |
| For special honey dressing: (makes ¾ cup) ¼ cup brown sugar ½ cup water 2 tablespoons honey 2 tablespoons lemon juice 2 tablespoons brown vinegar 2 tablespoons salad oil Salt and pepper to taste | For special honey dressing: 1. Dissolve the brown sugar in hot water. Allow it to cool. 2. Add the honey, lemon juice, vinegar, oil, salt and pepper. Shake vigorously to mix well. |
| For low calorie orange dressing (makes ¾ cup) 1 clove garlic, minced 1 tablespoon vinegar ¾ cup orange juice ¼ teaspoon red chilli powder 1 tablespoon sugar ½ teaspoon salt 1/8 teaspoon pepper | For low calorie orange dressing: 1. Mix the garlic with the vinegar and let it stand for 1 hour for the flavour to set in. Strain it. 2. Add the orange juice, chilli powder, sugar, salt and pepper to vinegar. Shake well and place in the refrigerator till it is time to serve. |
The right way to consume sprouts
- Never cook, boil or heat the sprouts. Heating sprouts even for 30 seconds take away all the nutrition. When you are eating boiled sprouts, it has nothing in it but fibre. Always eat sprouts raw.
- Sprouts are living foods with a lot of enzyme and hormones. So, the timing and quantity of having sprouts should be the major part of consideration.
- We should not eat sprouts in excess. Excess eating may cause digestive issues. The correct amount can be four tablespoon of sprouts in one serving is good enough for our body. It will help to assimilate the nutrients in a proper manner.
- Never eat sprouts after a meal. Eat them on an empty stomach. You can have them in the breakfast. We can also eat sprouts before meal in form of salad. You can eat sprouts as an evening snack too.
- To digest the sprouts in a proper manner we can have them with ginger, lemon or olive oil.
- If the sprouts are smelly or slimy, do not eat them.
- Keep the sprouts chilled at all the times at 40-degree F or below.
- Always rinse the sprouts before eating them.
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