Bretherton - Sprouted!: Power up your plate with home-sprouted superfoods

Contents

Sprouted summer
rolls

Brown rice sushi
bowl

Sprouted bean
burgers

Vegetable
stir-fry

Root vegetable
stew

What are SPROUTs?

Sprouts are immature plantsthe 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 flavors

From delicate tendrils to robust shoots, sprouts are as varied as the seeds from which they come. Many sprouts reflect the flavors of the full-grown plant, such as spicy radish sprouts and sweet, mild cabbage sprouts. Harvest your sprouts right after they emerge or let them grow long 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 more bio-available.

Soaked nuts

Most nuts can be soaked but will not sprout. If you choose to soak your 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, beans, or grains of your choice are all you need to get started growing sprouts at home. With flavors 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 in the digestive tract. When the sprout begins to grow, it activates phytase, an enzyme that breaks the bond between the phytic acid and the 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 grains and beans and their non-sprouted counterparts can be impressive, from only trace amounts in the dry seed to nutritionally significant levels in the sprouts.

Grains, beans, and seeds 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 protein 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 gas. 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 percent

The best Beans to sprout

Cut down the cooking time and boost the nutrition of your favorite 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 flavor. Rinse frequently and sprout in a dark environment for best results. Enjoy raw or cooked.

2. Cannellini beans

Cannellini beans, also known as white kidney beans, have a mild flavor and hold their shape well when cooked, making them a good choice for soups and stews. Sprouted cannellini beans should not be eaten raw.

3. Navy beans

This dense and meaty white bean is the classic choice for baked beans and other braised dishes. Sprouted navy beans should not be eaten raw, but can be steamed for a fresh flavor.

4. Chickpeas

Hearty and slightly sweet, sprouted chickpeas pair well with strong spices, such as curry and cumin. Add them to stews, roast them for snacking, or make a creamy, raw hummus.

5. Peas

Most varieties of whole, dried peas can be sprouted. Just-sprouted peas are sturdy enough to use in cooked dishes, while longer pea shoots are best enjoyed raw in salads or as a garnish.

6. Black beans

When cooked, sprouted black beans develop a creamy texture thats perfect for blending or mashing. Black beans sprout best in cooler temperatures and should not be eaten raw.

7. Lentils

Lentils are available in a rainbow of colors and are easy to sprout. Raw sprouted lentils make a crunchy, fresh addition to salads, while cooked sprouted lentils can be used for bean burgers, soups, and casseroles.

8. Adzuki beans

These dark red beans are full of soluble fiber and have a low glycemic index. Eat the crisp, slightly sweet sprouts raw, or cook the just-sprouted beans in chilis and curries.

the best Seeds To Sprout

Sproutable seeds come in a wide range of sizes and colors, and produce sprouts that are nearly as varied. These are some of the most easily sourced and delicious seeds for sprouting.