Why Sprouts Are Your Secret Weapon To Better Health!

A Guide for Vegans and Health Enthusiasts on how to use a variety of sprouts to boost your health

Hello friends,

After my last two articles about Fever and Fever Management, I thought that I should write one about some nutritious and healthy eating item.

I was just browsing through some articles on a medical website-Medscape- and I came across a very interesting podcast on how to improve our health and vitality by eating sprouts. I will leave the link to that podcast at the end of this article for you to go through and help you make your own decision.

**What exactly are sprouts?**

When we soak seeds, they germinate and grow into miniature plants without leaves and without using soil, except for water. This byproduct that we get within the first two or three days after germination are called ‘sprouts‘.

Sprouting is an age-old practice that has gained renewed attention among healthcare practitioners, nutritionists and health improvement lovers- particularly vegans and vegetarians.

If you’re on a quest to boost your health through your diet, incorporating sprouts can be a game changer.

From tiny seeds, sprouts emerge as nutritional powerhouses packed with vitamins, minerals, and enzymes, making them an excellent addition to various meals.

This guide will tell you why you should embrace sprouting, the different varieties available, health benefits, and creative ways to integrate them into your diet.

As I was writing this article, I realized that it is getting quite lengthy, so I decided to split it into 2 parts.

In Part 1 we will learn-

How to grow sprouts
Different varieties of sprouts
Nutritional breakdown of various sprouts, so that you have a choice to choose ones that you may like

In Part 2 we will learn-

How sprouts enhance our health
Fresh versus cooked sprouts
How to store sprouts

….. and much more.

Why should we eat more sprouts?

According to Dr. Joel Fuhrman, MD, sprouts have higher levels of amino acids that may be low in starchy vegetables and grains, with specific amino acids increasing by as much as 30 percent.

Moreover, the proteins in sprouts are also easier to digest than the proteins in unsprouted beans, nuts and seeds.

The sprouting process also reduces the amount of antinutrients, such as phytic acid, that decrease your body’s ability to absorb nutrients from the plant—by up to 87 percent– so that the minerals in sprouts are more absorbable.

Sprouts are also great sources of antioxidants and other beneficial plant compounds.

Dr. Joel Fuhrman, MD

How to Grow Sprouts

Choosing Your Sprouting Method

When it comes to sprouting, you have several methods to choose from, including jar sprouting, tray sprouting, and specialized sprouting devices. Jar sprouting is the most common and requires minimal equipment—just a clean glass jar and a mesh lid ( have a look at the image below).

Tray sprouting allows you to grow larger quantities and is ideal for greens like alfalfa or broccoli sprouts. Each method has its benefits, so consider your kitchen space and how much you want to grow before deciding!

For beginners, jar sprouting is usually the easiest. You can start small and gradually experiment with larger batches as you become more comfortable with the process. Just remember to keep the jars and their lids clean to avoid any contamination!

Essential Supplies You’ll Need

To start sprouting, you’ll need the following supplies or materials:

Seeds suitable for sprouting (like alfalfa, mung beans, or lentils)
A glass jar or a sprouting tray
Water (preferably filtered)
Mesh lid or cheesecloth
A bowl or tray to catch excess water

These items are relatively inexpensive and can be found at health food stores or online. A little investment goes a long way in sprouting your way to better health.

Step-by-Step Sprouting Process

Sprouting is straightforward. Follow these few steps-

Begin by rinsing your seeds to remove any debris.
Place them in your jar or tray, cover them with water, and let them soak for several hours, preferably 8 to 12 hours.
Rinse and drain the seeds to eliminate excess water, then position the jar upside-down at an angle to allow for air circulation while preventing moisture from lingering at the bottom.
For the next few days, rinse and drain the seeds at least twice daily. Within a few days, you’ll see tiny sprouts emerge.
Once they reach your desired length—usually about one to two inches—you can store them in the fridge and enjoy them in various dishes!

Different Varieties of Sprouts

Grains: The Basics of Sprouting

Grains such as wheat, barley, and quinoa are fantastic options for sprouting.

When sprouted, these grains become more nutritious and digestible, providing essential amino acids and B vitamins.

Wheat sprouts, in particular, can be milled into flour or used in salads and soups, offering a chewy texture and nutty flavor.

Quinoa sprouts are especially popular among health enthusiasts because they are gluten-free and high in protein. Plus, they can be used in a wide range of dishes, making them an incredibly versatile choice.

Lentils: Quick and Nutritious Options

Lentils are an excellent choice for quick sprouting, as they typically sprout within a day or two.

Rich in protein, fiber, and essential nutrients, sprouted lentils add a delightful crunch to salads and sandwiches.

They can also be blended into soups for added texture and nutrition.

Additionally, lentils are economical, making them a smart choice for those on a budget. Their short sprouting time means you can enjoy your healthy addition without much waiting!

Legumes: Protein-Packed Choices

Legumes like chickpeas, alfalfa and mung beans are ideal for sprouting, as they are high in protein and fiber. When sprouted, they become lighter and easier to digest while still retaining their nutrient density.

Sprouted chickpeas can be blended into creamy hummus or tossed into salads for a protein boost.

Mung beans, on the other hand, are commonly used in Asian cuisine and can be added to stir-fries or salads for a crisp texture and refreshing flavor. You can also make a dish with gravy by adding different spices to make it even more delicious (I’ll provide a recipe in my next part).

Additionally, alfalfa sprouts are low in calories, making them an excellent choice for those looking to lose weight while still enjoying nutritious foods.

They are also known for their detoxifying properties, making them a fantastic addition to any diet.

Pulses: Versatile and Delicious

Pulses, which include varieties like black beans and kidney beans, can also be sprouted. They offer a fantastic source of plant-based protein, making them a favorite among vegans. Sprouting pulses enhances their taste, making them less starchy and perfect for salads or grain bowls.

Moreover, sprouted pulses are easier to digest than their cooked counterparts, which can lead to fewer digestive issues for some people. Incorporating these sprouted pulses into your meals can add both flavor and health benefits!

Nutritional Breakdown of Some Popular Sprouts

Alfalfa Sprouts

Alfalfa sprouts are a staple in many health-conscious diets. They contain high amounts of vitamins A, C, E, and K, as well as minerals such as calcium and potassium. The crunchy texture and subtle flavor make them perfect for salads or as a garnish on sandwiches.

Broccoli Sprouts

Broccoli sprouts are particularly famous for their high sulforaphane content, a compound known for its cancer-fighting properties and improving thyroid health. These sprouts are rich in vitamins C and K and provide a good source of fiber. Their peppery flavor works well in salads and can be blended into smoothies for an added health boost.

Incorporating broccoli sprouts into your diet can amplify the presence of potent antioxidants, allowing you to harness their benefits in a tasty way.

Watch this video on how to grow broccoli sprouts-

Radish Sprouts

Radish sprouts add a zesty kick to any dish. They are rich in vitamins C and B6 and contain potassium and magnesium. The unique flavor profile makes them an excellent addition to sandwiches or as a garnish for soups and salads. Moreover, their bright color can enhance the visual appeal of your meals.

These sprouts are also known for their detoxifying properties, helping to cleanse the body and support liver function.

Bean Sprouts

Typically derived from mung beans, bean sprouts are a common ingredient in Asian dishes. They are low in calories and high in essential nutrients, including:

vitamins K and C,
folate, and
manganese. .

Bean sprouts offer a satisfying crunch, making them perfect for stir-fries and salads. Not only do they add texture, but they also provide essential amino acids, making them an excellent protein source for plant-based diets.

Get these books for more knowledge

If you are interested, I would Like to share the titles of books I purchased to get me going on sprouts. You can get them by clicking the links here-

The Sprout Book by Doug Evans [an authority on sprouts evolution]
The Sprouting Book by AnnWigmore

Disclosure-

This article uses affiliate links that may offer a small commission to the author if you purchase the item by clicking on the links without any extra charge to the purchaser.

Sprouts Podcast-

To be concluded….

We will discuss more about sprouts in Part 2 of these series on sprouts. I recommend that you join my email list by subscribing to Dr. K. P. V. Rao’s Health Blogs where you can get access to many health articles like this one that I will be publishing from time to time.

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