“Wholesome Sprouts” Part One

Hello Everyone! Welcome to April! I have begun full-fledged spring cleaning at our house and can’t wait to plant flowers! I hope your week is going well and enjoying the start of spring.

Tonight we begin a new two-part series all about Sprouts! They are becoming a favorite of mine, especially added to salads and sandwiches.

Sprouts are edible seeds that have not germinated. They have, pound for pound, the largest amount of nutrients of any food. Sprouting increases the vitamin content of seeds significantly. The vitamin C value of wheatgrass is 600 percent in the early sprouting phase and all sprouts contain more vitamin C than oranges by weight. Sprouts are also a tremendous source of antioxidants, vitamin A, B vitamins, vitamin E, calcium, potassium, magnesium, zinc, iron and selenium. The sprouted seeds of some legumes like lentils, peanuts, and soybeans contain complete protein as do many seeds. Many types of seeds can be sprouted, but the most popular and commonly available are grain, nut and legume seeds. Eating sprouts is a good way to supplement your diet with food enzymes that are so important for literally every biochemical reaction that occurs in your body. Incorporating sprouts into your diet may significantly enhance your health, energy and longevity. Sprouts are filling and are low in calories. They make interesting edible garnishes and condiments. Typically sprouts are added to salads and sandwiches, but with a little imagination, you can incorporate them into just about any dish. A variety of sprouts can be mixed together to make a complete salad. A plate layered with sprouts makes an attractive base for serving salads and hot dishes alike. Sprouts fall into two categories: those made from seeds that produce chlorophyll and develop a green leaf and those that do not. Chlorophyll-producing sprouts include radish, cabbage, fenugreek, mustard, broccoli, cress, and other vegetable sprouts. These sprouts are generally consumed raw on sandwiches and in salads. Broccoli sprouts may be the number-one beneficial sprouts. ***They contain more nutrients than broccoli florets!

Most grocery stores carry packaged alfalfa and loose mung beans, while farmer’s markets, health food stores, and gourmet shops may offer a few of them more unusual sprouts, such as radish, sunflower and clover. Fresh sprouts have a wonderful, clean aroma. When purchasing sprouts, look for firm, crisp stalks with intensely green leaves. As sprouts age, their tops lose their rich color and sometimes darken. Examine the roots, as they show the first signs of aging. If they are brown or dry, do not purchase them. Mung bean sprouts should be plump, with the husks still attached and not too long (over three inches), since this is a sign of age. The smaller sprouts are more crisp and tender. Many Asian markets display mung bean sprouts in water-filled containers. Sprouts should be stored in the refrigerator in a glass jar or rigid plastic container. Plastic bags will suffocate the plant, which is still living. Sprouts purchased in aerated plastic boxes can be stored in their original containers. For homegrown sprouts, place the sprout basket directly in the refrigerator with its top on, which will ensure that the sprouts remain sufficiently humid. Frost-free refrigerators tend to be very dry, so it may be necessary to mist sprouts with a pump spray or plant mister to keep them moist. Sprouts should not be stored for more than three to five days, depending upon the hardiness of the variety. While delicate in appearance, alfalfa, fenugreek, turnip, and mustard are the most vigorous. Sprouts purchased loose, such as mung bean, should be soaked before using. Wilted sprouts can be revived by soaking in cold water for ten minutes. Gently swirl sprouts in a basin of cold water, skimming any hulls off the top using a tea strainer. Remove them from the water and pat them dry with paper towels before using them. Canned mung beans should be rinsed to remove excess sodium. Soaking canned mung beans in cold water will brighten their flavor and restore their crisp texture.

RECIPES:

Sprout Salad. Take 1 pound mixed bean sprouts and alfalfa sprouts, rinsed thoroughly, 1 apple or onion, chopped, 1 stalk celery, chopped, 1 cup of shredded carrots, 1 cup of shredded turnip, 1 cup of shredded red cabbage, 1/2 cucumber chopped, 1/2 cup of raisins, and 1/2 cup of sesame or sunflower seeds. Place all of the ingredients in a medium-sized bowl. Toss lightly with a dressing of your choice and serve.

Avocado Dreaming Sandwich (This is a great-tasting sandwich that is easy to make!!) 1 one-inch thick slice cream cheese, 1/2 avocado, 1 piece whole-grain pocket bread or regular whole-grain bread, 1 onion sliced, 1 tomato sliced, 1 handful of alfalfa sprouts, rinsed thoroughly. Mash the cream cheese and the avocado together. Spread the mixture in pocket bread or on sliced bread. Top with the onion, tomato and sprouts and serve.

Have a wonderful Easter week everyone and a great holiday. Next week we will dive into Part Two of our “Wholesome Sprouts” series! Stay safe and well!

“The world is full of nice people. If you can’t find one, be one.”