Growing Sprouts For Your Health
Deep inside a seed, there is hidden a
blueprint, a genetic package sleeping, waiting to
awaken. As water is introduced, enzyme inhibitors are
disabled and the seed explodes to life. Germination
unfolds, and enzymes trigger elaborate biochemical
changes. Proteins break into amino acids. Water-soluble
vitamins such as B complex and vitamin C are created.
Fats and carbohydrates are converted into simple sugars.
Then the seed expends all its energy to break through
the soil. Weight increases as the seed absorbs water and
minerals.
Through the miracle of germination, thiamin increases
five-fold and niacin content doubles. Vitamin C, E and
carotene increase. In fact, the vitamin C content
becomes as rich as tomatoes. Sprouting is accompanied by
an intense enzymatic hydrolysis of protein. Stored
proteins are broken down into component amino acids.
Because the protein is predigested, sprouts are more
easily assimilated and less gas-forming than dried
beans. Digestibility is vastly improved.
In 1940, the United States Army sponsored a full
investigation on sprouted seeds, studying their
usability as food during war. During World War 1, the
British Army sprouted beans to ward off scurvy in the
trenches. When building the trenches, they calculated
the sprouting area needed to feed a battalion.
There is nothing like fresh bean sprouts in a salad.
Sprouts can be cooked quickly with a dab of Soya sauce
and a dash of fresh flax oil to make a delicious meal.
Sprouts make a pleasant addition to soup as long as they
are added a few minutes before turning off the heat.
Just about any seed or bean can be sprouted for eating,
and is great fun for the kids.
Make sure when you use seeds or beans for sprouting they
are good-quality. Health food stores will have an
abundance of beans and seeds for sprouting. If you find
a problem in sprouting your beans and seeds, they are
probably too old. Some beans available in stores have
been treated with inhibitors to stop the sprouting
process. Do not use seeds that are packaged for gardens
because they may be treated.
Here are some examples of the most popular beans and
seeds for sprouting.
WHAT CAN I SPROUT?
ALFALFA
This has only recently been discovered to be
excellent for sprouting. Alfalfa comes from North Africa
where it is used as a crop for animals and green manure.
Some believe alfalfa sprouts to be the most nutritious
food in the world. They are high in protein,
chlorophyll, calcium, potassium, vitamin A, and vitamin
K. When the root is 1½ inches long, it will begin to
develop tiny green leaves. At this stage it needs to be
eaten immediately so the plant will not switch to
photosynthesis that exhausts the stored food in the
seed. Raw alfalfa is delicious in stuffing pitas, nori
sheets or sandwiches, using an avocado dressing. It
would seem a grievous act to cook these delicate threads
of life.
BARLEY
Barley converts the largest amount of starch to
sugar which is why it is widely used in producing beer.
It has therefore been studied more thoroughly than any
other seed. Again as with many grains, the roots should
be no longer than the seed size itself.
CHICKPEAS
Commonly known as garbanzo beans. Primarily a
pulse crop grown in India. The sprout is tender and
delicious and is ready to eat when the root is between 1
1/2 and 2 inches long. Cooking requires only 5 minutes.
CORN
Finding corn for sprouting is a real trick because
the germ is rarely intact because of how the kernels are
removed from the cob. The root should be allowed to grow
for only 1 inch in length. Cooking time is approximately
8 minutes.
FENUGREEK
This legume is still used in medicine, food
and teas. It is a spicy seed that is excellent for
making curry. Use when the sprout has grown to 1 1/2
inches long. Fenugreek is often sold where the seeds are
broken for making fenugreek tea. Make sure you buy whole
fenugreek seed.
LENTILS
When lentils are sprouted, they become sweeter
with a delicate flavor. They need only 5 minutes of
cooking compared to 30 minutes for dried lentils. But we
love them raw! Lentil sprouts are ready to be eaten when
the root is 1 inch long.
MUNG BEANS
These are the easiest to sprout for
beginners. Mung bean sprouts are common in Chinese
restaurants and grocery stores. They have a delightful
fresh raw flavor. When the bright white root grows from
1½ to 2 inches long, they are ready to eat. Cook no more
than 3 minutes.
PEAS
Sprouting peas increase their sugar content, giving
pea sprouts a sweet vegetable flavor. Wrinkled or smooth
varieties work equally well. When root is 2 inches long,
they are ready to eat raw, or need only 5 minutes for
cooking.
SOYA BEANS
These are the most nutritious of all sprouts
and are commonly used in China. The small soy bean that
is yellow in color is excellent for sprouting. Soya
beans are considered fairly difficult for the
inexperienced sportiest because they are prone to
fermentation, especially during the warm weather. To
overcome this problem, rinse sprouts often and remove
discolored and unsprouted seeds. They are ready to eat
when the root is 2 inches long. Soya bean sprouts
require approximately 10 minutes for cooking. These
sprouts are higher in protein than any other bean.
SPROUTED BREAD
This delicious cake-like bread has been
enjoyed for thousands of years. Sprouting grains and
baking at low temperatures allows the wheat to be less
mucus-forming and more digestible. This is a better
quality bread because it is closer to a living food.
Sprouted bread can be bought at your local health food
store.
VARIOUS LEGUMES
Other legumes that can be sprouted
successfully are lima, marrow, pinto, kidney, harlot,
navy, adzuki and broad beans. You can also sprout
black-eyed, cow gram, pigeon and red gram peas. Some of
these may be difficult to find but are fast becoming
more available.
WHEAT
A light delicious flavor resembling fresh, picked
corn. The sprouts should not be longer than inch or
less. Grain sprouts grow faster than legumes and
refrigerating them does not seem to slow them down. Do
not confuse wheat grass and wheat sprouts. As wheat
sprouts become wheat grass, they take on completely
different nutritional properties. Wheat sprouts cook
within 8 minutes or less. Wheat can be bought in health
food stores.
TOOLS AND TECHNIQUES FOR SPROUTING
Most people do not attempt to grow sprouts because they
think it is too complicated. Yet we have very little to
do with the process. The key is to keep them moist and
rinse them a few times per day, and then simply stand
back and watch.
You are going to need a big jar with a perforated lid.
You can use an elastic band with cheesecloth to replace
the metal lid. A cheesecloth cover rinses easily. Remove
any broken or damaged seeds before you begin to sprout.
These seeds can rot and cause sprouts to have an
unpleasant smell. Damaged seeds are much easier to
remove at this stage than trying to maneuver through the
delicate roots that are forming during the sprouting
process.
Keep in mind that sprouting increases the seed volume 6
to 8 times. Four tablespoons will be sufficient for a
quart-sized container. Soak the seeds or legumes
according to the time given in the chart provided.
Rinse seeds well and place inside the jar. Twice a day
rinse the seeds delicately so as not to break the little
shoots. Broken shoots will begin to rot or go moldy,
causing an unpleasant smell. You may find a pungent
smell to your sprouts. This is caused by byproducts
being produced by the growing sprouts. Sprouts should be
moist, but keeping them immersed in water will cause
them to rot. Rinsing twice a day ensures that they will
not dry out and die. As sprouts begin to develop,
lightly shake to remove excess water.
Sprouts do not have to grow in darkness as they would in
soil. Some introduce sunlight during the latter period
of sprouting, allowing the sprouts to produce
chlorophyll and vitamin C. This will compromise vitamin
B2, a fair trade for chlorophyll. When sprouts have
grown to size, they can be kept in a refrigerator, but
will continue to grow.
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