Sprouted foods have been part of the diet of many ancient races for thousands of
years. Even to this day, the Chinese retain their fame for delicious mung bean sprouts. Sprouts provide all the essential vitamins and minerals. They should form a vital component of our diet. Sprouting requires no constant care but only an occasional sprinkling of water.
Research shows that sprouts are a veritable fountain of youth. Sprouts abound with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Broccoli sprouts have been found to contain 50 times as much of the antioxidant sulfurophane as mature broccoli. Wheat Grass juice is the closest substance to hemoglobin known and is therefore a phenomenal blood purifier and liver de-toxifier. Sprouts contain enzymes, giving your body a much needed rest as they digest themselves – invigorating you while requiring no help from your body to process them. New research indicates that peanut sprouts reduce harmful cholesterol and that sunflower, buckwheat and grain sprouts dramatically improve the quality of life of diabetics. The list goes on and on.
All edible grains, seeds and legumes can be sprouted. Generally the following are used for sprouting :
Grains: Wheat, maize, ragi, bajra and barley.
Seeds: Alfalfa seeds, radish seeds, fenugreek seeds, carrot seeds, coriander seeds,
pumpkin seeds and muskmelon seeds.
Legumes: Mung, Bengal gram, groundnut and peas.
Alfalfa, as the name in Arabic signifies, is the king of all sprouts. Grown as a plant, its roots are known to burrow as much as 12 meters into the subsoil to bring up valuable trace minerals of which manganese is especially important to health and digestion ; it is a vital component of human insulin. Apart from minerals, alfalfa is also a rich source of vitamins A,B,C,E and K and amino acids. Sesame seeds are another good source of nourishment. They contain all the essential amino acids in their 20 per cent protein content and higher concentration of calcium than does milk. They are high in letichin, unsaturated fats, vitamin E and vitamin B complex, besides other live nutrients.
Sprout Nutrition and Health Benefits ~
Alfalfa sprouts contain significant dietary sources of phytoestrogens—known to have preventive elements for cancer, heart diseases, menopausal symptoms, and osteoporosis.
Sunflower sprouts are rich in lecithin and vitamin D. Sunflower sprouts have the power to break fatty acids and lead to easy digestion.
Broccoli sprouts are known to have anti-cancer properties. Peppery flavor makes good taste for salad.
Clover sprouts are known as an anti-cancer herb. It have significant source of isoflavones.
Onion sprouts contain about 20% protein, and a very good source of vitamin A, C, and D.
Lentil sprouts contain 26% protein, and you can eat it raw without cooking.
Radish sprouts have four times more vitamin A and 29 times more vitamin C than milk. Can you believe that it has 10 times more calcium than potatoes and more vitamin C than pineapple? Radish sprout is the most popular variety among Japanese families.
Mung bean sprouts are good source of protein, fiber, vitamin C and A, and with low calories.
Soybean sprouts are a favorite of Japanese and are high in protein, fiber, vitamin C, and folate.
Sprouts, especially green leafy sprouts are great to eat for everyday living. With less expense, you can get vitamin A, B, C, fiber, protein, and enzymes that can aid digestion. In addition, sprouting destroys the seed’s natural preservative enzymes that inhibit digestion.
Various seeds can be sprouted in your kitchen or small rooms. It does not need sunshine or spaces.
Generally eaten raw: Alfalfa, radish, mung bean, sunflower, clover, cabbage.
Generally cooked: Kidney beans, Pinto and other miscellaneous beans.
Eaten raw or cooked: Lentils, Soybeans, green peas and wheat
Alfalfa: Alfalfa, one of the most popular sprouts, is a good source of vitamins A, B, C, D, E, F, and K and is rich in many minerals, as well as many enzymes needed for digestion.
Radish sprouts are high in vitamin C and potassium and have a rich flavor.
Wheat is high in Vitamins B, C, and E and has three times the vitamin E of dry wheat. Wheat also has many minerals.
Mung Beans: Mung bean sprouts are an excellent source of protein, vitamin C, A, and E, along with many minerals.
Green Pea sprouts are rich in many of the B vitamins and vitamin C. Green pea sprouts make a rich addition to any green salad.
Soybeans: An extremely rich source of protein and vitamins A, B, C and E. Soybeans are rich in minerals and lecithin
Lentils: Rich in protein, vitamin C and the B vitamins. They have a mild ground pepper flavor.
Buckwheat: Makes a great salad green. High in vitamins A, B, C and D.
Sunflower: Rich in vitamins B, D, and E, many minerals, and Linoleic Acid, the W6 EFA.
Brassica Sprouts: Cabbage, kale, broccoli, cauliflower, rutabaga, turnip, oilseed rape, and mustard are brassicas.
There is considerable interest in the use of broccoli and other brassica sprouts for health benefits. They contain sulforaphane. This compound acts as an anti-cancer agent by encouraging the body to attack dangerous chemicals that can cause malignancy. Although this substance had been identified in brassica vegetables themselves, it has now been shown to be 50% more concentrated in the sprouts. As this information became widely known, the need for brassica sprouts expanded worldwide, especially in poor countries. Sprouts are counted as one of substitutes to help food shortages especially in drought countries.
Sprouting kits are now available anywhere in malls and supermarkets around the world.
Here are the most popular sprout seeds available in Asian countries:
When these three beans are turned to sprouts, their nutritional values are as follows:
Per 100 grams
|Mung Beans||Black Beans||Soybeans|
|Energy||25 kcal||12 kcal||54 kcal|
|H2O||91.6 g||96.1 g||88.38 g|
|Protein||3.3 g||1.2 g||5.4 g|
|Carbohydrate||4.6 g||1.0 g||3.4 g|
|Ash||0.4 g||0.2 g||0.7 g|
|Calcium||17 mg||23 mg||33 mg|
|Iron||0.6 mg||0.6 mg||0.7 mg|
|Potassium||130 mg||11 mg||240 mg|
|Vitamin B1||0.08 mg||0.02 mg||0.13 mg|
|Vitamin B2||1.09 mg||1.02 mg||0.1 mg|
|Vitamin C||16 mg||2 mg||8 mg|
Beans and grains are a way to get plenty of protein with low fat, high fiber, and no cholesterol. Sprouts such as alfalfa, mung bean, and bean mix, are beans that have been sprouted and are a wonderful option for various vegetarian meals. Grown anywhere locally all year round.
Medicinally and nutritionally, sprouts have a long history. It has been known that the ancient Chinese recognized and prescribed sprouts for curing many disorders over 4,500 years ago. Sprouts are also written in the Bible in the book of Daniel, too.
During World War II, considerable interest in sprouts sparked in the United States as well as other Asian countries.
It is a vegetable that will grow in any climate all year round; will mature in 4 – 7 days; will surpass tomatoes in vitamin C; and has nutritive value equivalent to meat.
Now, you understand that sprouts are friendly foods for digestive systems and a very reasonable diet food. Vitamin C, protein, calcium, potassium, iron, and fiber are in it, and it is good for preventing constipation, obesity, diabetes, and hardening of the arteries. Also, vitamin B2 in the sprouts accelerates the replacement of cells.
Let us plant sprouts and eat them all.
Resource from: Junji Takano is a Japanese health researcher involved in investigating the cause of many dreadful diseases. In 1968, he invented PYRO-ENERGEN, the first electrostatic therapy device for electromedicine that effectively eradicates viral diseases, cancer, and diseases of unknown cause.
How to Sprout
As a first step, a good variety of seeds should be used for sprouting. It should be ensured that the seeds, legumes or grains are of the sproutable type.
Soyabeans do not sprout well as they often become sour. Wheat has to be grown in soil. It is advisable to use seeds which are not chemically treated as this slows down the germination rate. The seeds should be washed thoroughly and then soaked overnight in a jar of pure water. The jar should be covered with cheesecloth or wire screening.
The duration of soaking will depend upon the size of the seed. Small seeds are soaked for five hours, medium size for eight hours and beans and grains for 10 to 12 hours. On the following morning, the seeds should be rinsed and the water drained off. Not more than one-fourth of the jar should be filled with the seeds for sprouting. Soaking makes the seeds, grains or legumes fatty, pulpy and full of water. It should, therefore, be ensured that the jar has enough room for the seeds to expand during sprouting.
They will expand about eight times their original size. The jar should be kept at a place which is exposed neither to chill nor hot winds. It should also be ensured that the mouth of the jar is not completely covered so as to allow air in. The seeds should be rinsed and water drained off three times every day till they are ready to eat. The seeds will germinate and become sprouts in two or three days from commencement of soaking, depending on temperature and humidity. Care should always be taken to ensure that sprouts do not lie in water. They should be kept well drained to prevent souring. Sprouts are at their optimum level of flavour and tenderness when tiny green leaves appear at the tips. Their nutritional value is also optimum. To retain their freshness and nutritional value, they should be placed in a refrigerator, if they cannot be consumed immediately after reaching suitable maturity. Sprouts can be kept for several days in this way.Some caution is necessary in sprouting. Soaking for a longer period than required makes the seeds rot or ferment. The main factors for germination are water, air, heat and darkness. There may be poor germination or no germination at all if any of these factors are not present such as insufficient water, or too much water, lack of sufficient heat, lack of fresh air, either too cold or too hot surroundings and too much light.
The sprouts can then be stored in the refrigerator for up to 6 weeks.
Soaking and Sprouting Times
|Nut / Seed||Dry Amount||Soak Time||Sprout Time||Sprout Length||Yield|
|Alfalfa Seed||3 Tbsp||12 Hours||3-5 Days||1-2 Inches||4 Cups|
|Almonds||3 Cups||8-12 Hours||1-3 Days||1/8 Inch||4 Cups|
|Amaranth||1 Cup||3-5 Hours||2-3 Days||1/4 Inch||3 Cups|
|Barley, Hulless||1 Cup||6 Hours||12-24 Hours||1/4 Inch||2 Cups|
|Broccoli Seed||2 Tbsp||8 Hours||3-4 Days||1-2 Inches||2 Cups|
|Buckwheat, Hulled||1 Cup||6 Hours||1-2 Days||1/8-1/2 Inch||2 Cups|
|Cabbage Seed||1 Tbsp||4-6 Hours||4-5 Days||1-2 Inches||1 1/2 Cups|
|Cashews||3 Cups||2-3 Hours||4 Cups|
|Clover||3 Tbsp||5 Hours||4-6 Days||1-2 Inches||4 Cups|
|Fenugreek||4 Tbsp||6 Hours||2-5 Days||1-2 Inches||3 Cups|
|Flax Seeds||1 Cup||6 Hours||2 Cups|
|1 Cup||12-48 Hours||2-4 Days||1/2-1 Inch||4 Cups|
|Kale Seed||4 Tbsp||4-6 Hours||4-6 Days||3/4-1 Inch||3-4 Cups|
|Lentil||3/4 Cup||8 Hours||2-3 Days||1/2-1 Inch||4 Cups|
|Millet||1 Cup||5 Hours||12 Hours||1/16 Inch||3 Cups|
|Mung Beans||1/3 Cup||8 Hours||4-5 Days||1/4-3 Inches||4 Cups|
|Mustard Seed||3 Tbsp||5 Hours||3-5 Days||1/2-1 1/2 Inches||3 Cups|
|Oats, Hulled||1 Cup||8 Hours||1-2 Days||1/8 Inch||1 Cup|
|Onion Seed||1 Tbsp||4-6 Hours||4-5 Days||1-2 Inches||1 1/2-2 Cups|
|Pea||1 Cup||8 Hours||2-3 Days||1/2-1 Inch||3 Cups|
|Pinto Bean||1 Cup||12 Hours||3-4 Days||1/2-1 Inch||3-4 Cups|
|Pumpkin||1 Cup||6 Hours||1-2 Days||1/8 Inch||2 Cups|
|Quinoa||1 Cup||3-4 Hours||2-3 Days||1/2 Inch||3 Cups|
|Radish||3 Tbsp||6 Hours||3-5 Days||3/4-2 Inches||4 Cups|
|Rye||1 Cup||6-8 Hours||2-3 Days||1/2-3/4 Inch||3 Cups|
|1 Cup||8 Hours||1 1/2 Cups|
|1 Cup||4-6 Hours||1-2 Days||1/8 Inch||1 Cup|
|Spelt||1 Cup||6 Hours||1-2 Days||1/4 Inch||3 Cups|
|Sunflower, Hulled||1 Cup||6-8 Hours||1 Day||1/4-1/2 Inch||2 Cups|
|Teff||1 Cup||3-4 Hours||1-2 Days||1/8 Inch||3 Cups|
|Walnuts||3 Cups||4 Hours||4 Cups|
|Wheat||1 Cup||8-10 Hours||2-3 Days||1/4-3/4 Inch||3 Cups|
|Wild Rice||1 Cup||12 Hours||2-3 Days||Rice Splits||3 Cups|
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