Bretherton - Sprouted!: seeds, grains & beans

For DK UK

Anglicizer and editor Lucy Bannell

Senior Editor Kate Meeker

Senior Art Editor Glenda Fisher

Project Art Editor Vicky Read

Producer, Pre-production Catherine Williams

Senior Producer Stephanie McConnell

Creative Technical Support Sonia Charbonnier

Managing Editor Stephanie Farrow

Managing Art Editor Christine Keilty

For DK US

Writer Caroline Bretherton

Editor Ann Barton

Senior Designer Sonia Moore

Project Art Editor Vicky Read

Photography Art Direction Nigel Wright

Photography Rob Streeter

Associate Publisher Billy Fields

Publisher Mike Sanders

DIGITAL OPERATIONS, DELHI
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First published in Great Britain in 2017 by Dorling Kindersley Limited
80 Strand, London, WC2R 0RL

Copyright 2017 Dorling Kindersley Limited
A Penguin Random House Company

All rights reserved.

No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner.

ISBN: 9780241302057

This digital edition published 2017
ISBN: 9780241315095

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A WORLD OF IDEAS:

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Sprouted summer
rolls

Brown rice sushi
bowl

Sprouted bean
burgers

Vegetable
stir-fry

Root vegetable
stew

What are SPROUTs?

Sprouts are immature plants, the little shoots that begin to grow when a seed germinates. They're healthy, delicious, and easy to grow at home.

How a seed sprouts

The sprouts we eat come from seeds that have been soaked in water, which jump-starts the germination process. Within a dormant seed is everything a plant needs to grow. Once the seed has been soaked, compounds that protect against early germination are neutralized and chemical changes begin to occur. Enzymes are produced to allow the growing sprout to access the nutrients within the seed. As the developing sprout grows, it is nourished by complex carbohydrates and proteins, which are broken down into simple sugars and amino acids. With these nutrients available, the cells multiply quickly, producing a little sprout in just a few days.

Textures and flavours

From delicate tendrils to robust shoots, sprouts are as varied as the seeds from which they come. Many sprouts reflect the flavours of the fully grown plant, such as spicy radish sprouts or sweet, mild cabbage sprouts. You can harvest your sprouts just after they emerge, or let them grow longer for more texture.

Soaking vs. sprouting

Soaking is the first step in the sprouting process, but you can soak without sprouting, too. An overnight soak will impart some of the nutritional benefits of sprouting, making the seed, grain, bean, or nut more digestible and the nutrients within it more bioavailable.

Soaked nuts

Most nuts can be soaked, but will not sprout. If you choose to soak nuts, choose raw, unsalted varieties. Soaked nuts become plump and take on a creamy texture.

why are sprouts super?

Theres a lot to love about these little seedlings. In just a few days, you can transform a handful of seeds into an indoor garden, ready to add tasty texture and loads of nutrients to just about any dish.

Sprouts are an easy way to grow fresh food indoors at any time of year . A sprouting jar and the seeds, grains, or beans of your choice are all you need to get started with growing sprouts at home. With flavours ranging from sweet to spicy, theres something to please every palate and enhance any meal.

Within every seed, there are vital nutrients just waiting to be unlocked. The process of soaking and sprouting deactivates anti-nutrients in seeds, such as phytic acid. This compound protects against early germination, but also binds to essential minerals such as calcium, iron, and zinc, and prevents them from being absorbed by the digestive tract. When the sprout begins to grow, it activates phytase, an enzyme that breaks the bond between the phytic acid and those essential minerals, making them more bioavailable. Germination also triggers chemical changes that actually boost the levels of key nutrients such as amino acids, vitamin C, vitamin A, and some B vitamins. The difference in the vitamin content between sprouted seeds, grains, and beans and their non-sprouted counterparts can be impressive, from only trace amounts in the dry seeds, to nutritionally significant levels in the sprouts.

Seeds, grains, and beans become more digestible and better for you. The enzymes activated by sprouting aid digestion in a variety of ways. In addition to neutralizing phytic acid, which can be irritating to the gut, enzymes act as catalysts to break down the complex carbohydrates and plant proteins within the seed into more easily digested simple sugars and amino acids. This makes the protein more bioavailable and reduces some of the negative effects of eating beans and whole grains, such as bloating and wind. Sprouting also promotes the growth of vital digestive enzymes that help to maintain gut health. Taken together, the health benefits of sprouts make them a true superfood.

Sprouting increases vitamin C in chickpeas by 300 per cent

The best Beans to sprout

Cut down the cooking time and boost the nutrient content of your favourite bean, pea, and lentil dishes by sprouting your legumes first. Note that some sprouted beans are not suitable for eating raw.

1. Mung beans

A staple in Chinese cuisine, mung beans produce thick white shoots with a mild flavour. Rinse frequently and sprout in a dark environment for best results. Enjoy raw or cooked.

2. Cannellini beans

Cannellini beans have a mild flavour and hold their shape well when cooked, making them a good choice for adding to soups and stews. Note that sprouted cannellini beans should not be eaten raw.