“Wholesome Sprouts” Part Two

Hi again everyone and welcome to another Sunday! I do hope your April is going well and that you are all continuing to stay safe and well. Thanks for being back as we finish up with the second half of our Sprouts series. Tonight we focus on the many types of wonderful sprouts available!

Adzuki sprouts. Adzuki beans are a smaller cousin of Chinese mung beans. The small lentil-shaped bean produces a thin feathery sprout that has a full, rich flavor. They add texture and flavor to salads and sandwiches or can be added to stir-fry dishes. When cooking adzuki sprouts, leave them in the pan just long enough to warm them, as they can get mushy very quickly. Eating adzuki sprouts can help to control blood sugar levels. Adzuki beans sprout in five to seven days.

Alfalfa is probably the most well-known sprout. The word alfalfa is derived from Arabic and roughly translated, means “father of all foods.” Alfalfa’s list of therapeutic values is noteworthy. It has been used as a remedy for arthritis, ulcers, high cholesterol. The sprouts are rich in chlorophyll, magnesium, manganese, and protein. They have a full-flavored, nutty taste and are best consumed raw. Alfalfa sprouts within four to seven days. The seed jackets tend to cling to the sprouts but they can be rinsed to remove most of the hulls. They are sensitive to heat and direct light, so sprout them in a cool, shady area with indirect light.

Clover is related to alfalfa and the much-sought after four leaf clover. There are many types of clover, but the most commonly available are red and crimson. Clover seeds are small, hard seeds that easily sprout and mature within six days. Like alfalfa, they are sensitive to heat. They have a pungent taste and a delicate threadlike texture. Crimson clover has a large leaf and readily sheds its hull. Clover sprouts contain an abundant supply of easily absorbable calcium and magnesium. Clover can tone and relax the nervous system and work as an antispasmodic. These sprouts also help detoxify the body and purify the blood.

Fennel seeds sprout within two to three days but it takes from ten to fourteen days to reach maturity. It’s well worth the wait. Fennel’s sweet, warm flavor enhances breads, salads, or grain dishes. The sprouts are very strong and aromatic, and a little goes a long way! TIP: Fennel sprouts are very easy to digest, and the seeds as well as the sprouts, can be eaten.

Lentil sprouts are medium-sized legumes and sprout within four to five days. The mature sprout will have a one-to two inch tail with a “bean” on top. They have a fresh, mild flavor and crisp texture. Lentil sprouts are rich in potassium, silicon, and phosphorus, and trace elements important to optimum health.

Onion and garlic seeds can be sprouted, and just like the bulbs, they have powerful healing qualities. The sprouts are chock-full of vitamins, minerals, and enzymes necessary for cellular growth. They take about two weeks to sprout, but it is well worth the wait. They have a pungent, flavorful taste and make a great addition to salads or homemade dressings. Garlic and onion sprouts have a natural antibiotic effect on the body, making it more resistant to bacteria and parasites. They also act to purify the blood and cleanse the liver.

Sunflowers are among the most familiar garden plants, and throughout history, they have been used for medicinal purposes. Literally every part of the plant has some therapeutic use. Often referred to as the king of sprouts, sunflower sprouts can reach six or seven inches in height and have large, succulent leaves. Interesting fact: They contain more protein per serving than spinach!! They also contain ample supplies of iron that promote healthy blood cells and calcium necessary for the development and maintenance of healthy teeth and bones. They are one of the only plant sources of vitamin D, which is necessary for controlling the metabolism of calcium and phosphorus in bone building and tooth formation. Their robust, almost meaty flavor and crisp texture make them versatile enough for salads as well as for cooked dishes. The seeds germinate easily and mature within ten days. Just like the gigantic sunflower plant that follows the sun’s progression from east to west, the sprouts require plenty of sunlight to sprout. They also require lots of water. The black oil sprouting variety has the best germination rate and the hulls fall off naturally.

Wheatgrass is one of the most highly nutritious foods on the planet and is easy to grow. Fill a large tray (like the type used for bedding plants) with soil and plant the seeds. Cover the tray with plastic and place it on a windowsill until the first sign of green appears. Then remove the plastic, water as needed, and watch the fresh greens grow. Wheatgrass juice is used throughout the world for healing many diseases, in an excellent tonic, and is good for all intestinal disorders. NOTE: be sure to watch for signs of mold; if it appears, cut back on watering and rinse the sprouts well before using them.

Sprouts can be cooked or served raw as a plain vegetable. Use sprouts with the seeds (but not the hulls) attached. If you cook sprouts, take care not to overcook them, as this will destroy their crispness. Cook them just long enough to remove the raw flavor. All sprouts (With the exception of alfalfa) are appetizing when cooked. To saute sprouts, place a small amount of oil in a pan and add the sprouts plus a small amount of water or tamari sauce. Cover the pan and cook for ten minutes (some people prefer to cook sprouts for only five to eight minutes). Minced onion or mushrooms browned in the oil add flavor as do shredded carrots, turnips and cabbage. You can also steam sprouts or brown them in a small amount of oil. Cooked sprouts can be added to any vegetable combination for casserole dishes and are popular in stir-fried vegetables. They are a great addition to dress up plain salads and scrambled eggs or omelets. Add them to potato salad or rice, use them in sandwich spreads, or mix them with soft cheese for dips!!

RECIPES:

“Good Things House Dressing” (This is a good all-purpose dressing!) Take 3 cups of apple cider vinegar or balsamic vinegar, 1 cup of honey or 2 teaspoons barley malt sweetener, 1 cup of water, 6 tablespoons dry Italian seasoning, 3 tablespoons of minced dried onions, 2 tablespoons dried parsley, 1/2 teaspoon powdered garlic or granules, 1 tablespoon of liquid lecithin, 11 cups of pure virgin olive oil, or canola or other vegetable oil of your choice. Place all of the ingredients, except the oil, in a gallon jar. Mix well. Fill the rest of the jar with oil (olive oil is the best for lowering cholesterol) and shake again. Store in the refrigerator and shake before each use.

Healthy Sprouts Sandwich. Take 4 slices of bread of your choice, 3/4 cup of green gram sprouts, 2 potatoes, 1/2 carrot, 1 onion, 2 teaspoons of oil, 1/4 teaspoon of red chili powder, 1/4 teaspoon of cumin seed powder, 2 pinches of garam masala, 1/4 teaspoon of lemon juice, sea salt as needed, 1 tablespoon of butter, and a few coriander leaves. Boil and mash the potatoes. Chop the onions and carrots finely. In a pan add the oil and saute the onions until golden brown. Add the carrots, sprouts, salt, red chili powder. cumin seed powder and garam masala. Add the mashed potatoes and mix well. Switch off the flame and add the chopped coriander leaves and lemon juice and mix well. Toast two slices of bread. Arrange 2 slices of the toasted bread on a plate and spread the filling. Place the other 2 slices of toasted bread on them and serve.

Have a fabulous week everyone! I look forward to our next post together as we learn about soy and soybeans (a versatile and complete protein source).

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.”