SPROUTS ARE GREAT TO EAT, for everyday living and especially so in an emergency situation. Typical foods set aside for storage are traditionally low or nonexistent in Vitamin C and many of the B-complex vitamins. Yet it is exciting to know that seeds from those same storage foods can be sprouted and provide a rich source of these important nutrients.
Sprouts are an excellent source of vitamin C and also contain many good B vitamins. You probably cannot find a less expensive way to get these vitamins than from low calorie sprouts. Green, leafy sprouts are a good source of vitamin A. Sprouts are a good source of fiber and protein, and they contain enzymes that aid in digestion. In addition, sprouting destroys the seed's natural preservative enzymes, which inhibit digestion.
After sprouts reach their peak, they immediately begin to lose their vitamin C. Because of this, we feel that sprouts should not be stored more than one week. Only purchase quantities which can be used in short period of time. Cook sprouted beans using the same recipes you normally use. Sprouted beans cook in two-thirds the time as unsprouted beans. Heat destroys a high percentage of the vitamins and enzymes gained by sprouting; therefore, steaming and stir-frying are recommended methods of cooking. Don't cook sprouts any longer than necessary.
You can use sprouts in just about anything:
- Blend them in drinks
- Add to salads
- Mix into cooked breakfast cereals
- Wrap in a tortilla or a taco and smother in your favorite sauce
- Prepare sprout-filled wontons
- Put them in a sandwich
Raw sprouts are so versatile they can be added into just about anything and then cooked:
- Breads, biscuits or pancakes
- Soups or sauces
- Eggs and omelets
- Mexican or Chinese food
- Potato patties
- Casseroles or dips
- Meatloaf
- Any vegetables or stir-fried by themselves
- Even in a dessert ... try it, the sky is the limit!
ALFALFA
This legume originated in Central Asia and in the Mideast with its name being derived from the Arabic word for "best fodder". The sprouts are primarily grown in North America. They have a sweeter, fresher taste when yellow, but market acceptance often demands sprouts to be "greened up". Alfalfa is generally eaten raw, and is one of the more popular sprouts. Alfalfa is a good source of vitamins A, 13, C, D, E, F, and K and is rich in many minerals as well as many enzymes that aid in digestion.
BROCCOLI
A cruciferous vegetable, a member of the brassica family (cauliflower, cabbage, kale), broccoli sprouts are high in vitamin C and iron. Broccoli sprouts have the highest levels of sulforaphane glucosinolate, a strong phytochemical which induces Phase 2 (detoxification) enzymes which deactivate carcinogens.
CHINESE RED BEAN (COW PEA)
A native to Central Africa, its cultivation has spread to practically all warm, tillable areas of the earth. This mild-flavored legume is similar to adzuki bean sprouts in taste and performance. The sprouts are high in vitamins C and B, especially B 1, and have 19.4% protein, 54.5% carbohydrates and 1.1% fat. They are generally sprouted in mixes with green peas, lentils, garbanzo and/or mung beans.
CRIMSON CLOVER
A member of the pea family, clover originated in Europe and has been used for over 2,000 years as a cover crop to improve the soil. Clover sprouts are nearly identical to alfalfa sprouts and are sweeter when they are yellow.
GREEN PEA
One of the first crops ever to be cultivated, "garden peas" probably originated in the Mediterranean region and Western Asia. High in fiber, protein and carbohydrates, iron, potassium, vitamin A, thiamin and riboflavin, peas provide excellent nutrition at a very low cost. When grown in complete darkness, the sprouts have the look and taste of thin yellow asparagus.
LENTILS (GREEN AND RED)
Archaeologists believe dry peas and lentils were some of the first food crops ever cultivated some 9,000 years ago. Lentils are high in potassium, iron, vitamin A, folic acid and fiber. Lentils are becoming popular in North America. Lentil sprouts are usually sold as part of a sprouted bean mix.
MUNG BEANS
Possibly originating in India, Southeast Asia, or the Malayan Islands, mung beans have been cultivated in the Orient for thousands of years. Today "bean sprouts" are synonymous with mung beans, and the popularity of this nutritious sprout continues to grow. Mung beans are an excellent source of protein, vitamin C, A and E, as well as many minerals.
ONION
Onions have been cultivated since antiquity. High in vitamins B 1, B 2 and C, modern research indicates that onions may be helpful in reducing gas pains, hypertension, high blood sugar, cholesterol and fat content of the blood, and in the relieving of pain and inflammation. Onion sprouts taste like fresh onion, and are generally blended with alfalfa or clover to make the taste more mild.
RADISH (DAIKON AND CHINA ROSE)
A member of the mustard family, and probably originating in Eurasia, radish is one of the first recorded cultivated vegetables and dates back to earliest historical times. Its name comes from the Latin word "radix" which means "a root". Radish sprouts are fast growing with a spicy, hot flavor. Daikon seeds produce tall, lush green sprouts, while china rose has a touch of pink color. Radish sprouts are high in vitamin C and potassium.
SOYBEAN
This legume is native to Manchuria and Japan and has been cultivated for thousands of years. With a protein content of over 40%, soybeans are a major source of nutrition for humans and animals. Soybeans also provide half the total vegetable fats and oils consumed, and provide a substitute for milk and meat. Soybeans are a major source of the phytochemical isoflavins. Soybean sprouts are the "bean sprouts" of Korea and are generally used in soups.
SUNFLOWER
A native of the Americas, sunflowers are now widely cultivated. A valuable source of vitamins and minerals, the seeds were ground and used as meal by native Americans. Producing large sprouts which contain all known vitamins, even the B complex and D, sunflower sprouts have a sweet, nutty flavor and crispy texture. Quickly gaining in popularity, sunflower sprouts are considered by many consumers to be the best tasting, most versatile sprouts available.
WHEAT
Mostly likely originating in Western Asia about 5,000 B.C., wheat, a member of the grass family, is the second most important cereal grass in the world. When sprouted in darkness for two to three days, wheat sprouts are tender and sweet with a taste similar to watermelon. When allowed to grow for three more days, wheat reaches the "grass" stage and is juiced for a nutritious drink. Wheat sprouts are high in vitamins B, C and E and have three times the vitamin E of dry wheat as well as many minerals.
<<< Back
