Sprouting for Life?
Sprouts are the first growth of a plants life from the germination of seeds and used within the first few days or weeks of the plants life. While they have been used by the Chinese for centuries as a staple food, they are still considered as food for the ‘health nut’. This is definitely not the case. As the Chinese have known for a very long time, the nutrient value of vitamins and minerals are higher and far more abundant in these baby plants than at any other stage of the plants development, due to their levels of concentration. Research has shown that broccoli sprouts contain the anti-cancer compound of sulforaphane at levels of up to fifty times higher than those of the mature plants, and while this high level of concentration is not the same for all the nutrient levels, it is indicative.
The use of sprouts adds texture and flavour as well as nutrients including high levels of Vitamin B, Vitamin C, fiber and iron to your meal. Some seeds have the added bonus of high levels of protein and vitamin E. Enzymes which facilitate growth and repair of our body’s tissues are more abundant in sprouts because they are only found in ‘living’ foods as they are so perishable.
Easy to grow, virtually any seed can be sprouted. Alfalfa, radish and pea sprouts are probably the most common, with beans, lentils, wheat and rye also easily sprouted. For variety, try chives, onions, mustard seeds, lettuce or what about basil, garlic or thyme seeds? The only seeds that CAN NOT be sprouted to add to your salad are those where the leaves of the plants are toxic. So, remember that tomatoes, bell peppers and rhubarb should not be sprouted and lima beans and fava beans should not be used sprouted unless they have been cooked.
To sprout your own seeds, you can use a ‘seed sprouter’ from your health food store, (follow the instructions included) or just use a large glass jar. Choose seeds that have not been chemically treated. Carefully rinse the seeds several times, removing any stones or other foreign matter. Place in a sterilized glass jar with a broad mouth. Cover with tepid water and secure the opening of the jar with a piece of cloth so that it can still ‘breathe’. Leave in a warm cupboard or place, but out of direct sunlight for 8 – 10 hours. Drain the water and rinse the seeds again. As the seeds start to grow, carefully rinse 2 – 3 times a day to ensure that the moisture content is sufficient for the seeds to grow. The darker the growing the environment, the whiter the sprouts will be, so if you want green sprouts, just make sure they get lots of light for the last day or two of growth. When they are of the desired size remove them from the jar and use immediately or they can be stored in a refrigerator for 2 - 3 days, providing they have limited leaf formation. If you have sprouted them to the leaf stage, they will quickly wilt and spoil, so they are not recommended for storage.
To use your fresh sprouts, just rinse carefully, drain well and add them to your favorite salad, toss them with your vegetables, or into a stir-fry. For variety, blend them to a paste and use as healthy pâté or salsa, or thin the paste with a little water or vegetable stock and use it as a ‘sauce’ over fish or meat. For that added texture, try mixing some chopped sprouts into your next batch of pastry or bread.