The Highest Concentration Of Nutrition Per Calorie Of Any Food
Sprouts are rich sources of vitamins, minerals,
trace minerals, enzymes, antioxidants, chlorophyll and protein. They
are low calorie and contain little or no fat. The fat they do contain
is the healthy fat that your body needs. As some of the most nutritious
foods that exist, they make a great addition to any healthy eating plan. Use in salads,
added to soups or stir fried with vegetables. Enjoy these
nutrient-packed delicacies as a snack all by themselves or added as a
garnish to a main dish. Eat them raw or cooked. Of course, as with all
food, the nutritional value is greater when they are eaten raw. But
eating them cooked is better than not eating them at all.
Sprouting magnifies the nutritional value of the
seed. It boosts the B-vitamin content, triples the amount of vitamin A
and increases vitamin C by a factor of 5 to 6 times. Starches are
converted to simple sugars, making sprouts very easily digestible.
You can have them fresh all year round, even when fresh vegetables are
hard to find. It's easier than planting a garden outside and they're
ready much quicker. You can even grow them when the ground outside is
frozen solid. And the best part is that you can grow the freshest,
tastiest sprouts right in the comfort of your own kitchen. It takes
less than 2 minutes a day and they are ready in 3 to 7 days, depending
on the variety.
You can sprout seeds, beans, grains and nuts. Some
of the most popular varieties are alfalfa, broccoli, red clover,
radish, mung beans, lentils, garbanzo beans and peas.
Alfalfa sprouts are what
people typically think of when you mention sprouts. They are the ones
you commonly see at a salad bar. Rich in
phytochemicals, they protect against cancer, heart disease,
osteoporosis and fibrocystic breast disease. They stimulate natural
killer cell activity, which strengthens the immune sustem. What's more,
they are beneficial in reducing symptoms of PMS and menopause,
including hot flashes. Furthermore, they contain high concentrations of
antioxidants, the body's defense against the destruction of DNA which
is the cause of aging. Alfalfa sprouts are abundant sources of
vitamins A, B, C, E and K, the minerals
calcium, iron, magnesium, phosphorus, potassium and zinc. Also
carotene, chlorophyll, amino acids and trace elements.
They contain 35% protein. One pound of alfalfa seed produces 10-14
pounds of sprouts.
Broccoli sprouts have just
recently become popular after it was discovered that they abound with
the amazing cancer-fighting phytochemical, sulforaphane. Research
studies have shown that they contain 50 times more sulforpohane than
fresh broccoli. What's more, they contain glucosinolates and
substances that protect cells from becoming malignant, at 10-100 times
greater levels than in fresh broccoli. In additon, they are sources of
plant estrogens, similar to human estrogen, and so are helpful in cases
of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense,
they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the
minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also
carotene, chlorophyll, amino acids, trace elements and antioxidants.
Broccoli sprouts contain as much as 35% protein.
Garbanzo beans, also known as
chickpeas, can be sprouted to make delightfully delicious hummus. It is
much richer in nutrients than hummus typically made from cooked
chickpeas. They can also be used in salads, soups or stir fried or
steamed with other bean sprouts and vegetables. These sprouts are
plentiful sources of vitamins A, C and E, the minerals iron, calcium,
magnesium and amino acids. They
contain 20% protein.
Pea sprouts are delicious raw
or cooked. They can be sprinkled on salads and added to soups. In
addition, they can be steamed or stir
fried with other bean sprouts and vegetables. They are rich sources of
vitamins A, B, C and E, all the essential amino acids, the minerals
calcium, iron and phosphorus.
They contain 26% protein.
Lentil sprouts, like pea
sprouts, are very tasty and can be eaten raw or cooked. Add them to
salads, soups, casseroles or steam or stir fry them with other
vegetables. Rich in vitamins A, B, C and E, the minerals iron, calcium
and phosphorus. They contain 26% protein.
Mung bean sprouts are the
ones you typically see in Oriental cooking. Mung beans should be
sprouted in the dark to avoid a bitter flavor. They are ready when they
are 1.5 to 2 inches long. Abundant in
vitamins A, B, C and E, the minerals iron, potassium, calcium and
magnesium, and amino acids, they contain 20% protein.
Radish sprouts taste just
like radishes. They are great on sandwiches or in salads. Their high
concentrations of phytochemicals help
protect against disease. And because of their naturally occurring plant
estrogens, similar to human estrogen, they are helpful with PMS,
menopause, hot flashes and fibrocystic disease. These baby green
vegetables are rich sources of vitamins A, B, C, E and K, the minerals
potassium, calcium, iron, phosphorus, magnesium and zinc. In addition,
they also contain carotene, chlorophyll, amino acids, trace elements,
and antioxidants. They have a 26% protein content.
Red clover sprouts look like
alfalfa sprouts and have a mild, sweet flavor. Rich in phytochemicals,
in particular genistein, which is known to prevent the formation of new
blood vessels inside a tumor, in essence starving the tumor, it is
protective against diseases like cancer. Red clover contains naturally
occurring plant estrogens, similar to human estrogen, so they are
helpful with PMS, menopause, hot flashes and fibrocystic disease. They
are contraindicated with tamoxifen treatment. Please consult your
physician if you are receiving this treatment before using sprouts.
They contain vitamins A, B, C, E and K, the minerals calcium,
magnesium, potassium, iron, phosphorus and zinc, trace minerals,
carotene, chlorophyll and amino acids. They contain 26% protein.
How to Grow Your Own Sprouts
Sprouts are easy to grow and take a minimum of
effort. You probably already have everything you need to start your own
To grow sprouts in jars on your kitchen sink, you
1. a wide-mouth jar
2. screen or netting
3. a rubber band
4. a bowl to drain the jar
5. fresh water
6. sprouting seeds
Organically grown sprouting seeds are preferable.
Seeds that are not specifically sprouting seeds and are not organic may
be chemically treated with pesticides and those chemicals will end up
in your sprouts.
Two oz. of seeds will yield 1-2 pounds of sprouts, and
8 ounces of beans will yield 1 pound of sprouts. Your indoor garden
will grow best when the temperature is between 65F and 75F (18C and
Put 1 to 2 Tbsp. of seeds or 3 to 4 Tbsp. of beans in a wide mouth jar.
Cover with netting or cheescloth and secure with a rubber band.
Rinse a couple times, then fill the jar 3/4 full with pure water, room
temperature, and soak 6-8 hours or overnight.
Drain soak water. Rinse 2 or 3 times in cool water.
Invert jar and prop at angle in sink or bowl to drain.
Rinse 2 or 3 times twice a day in cool water.
Place sprouting jar in bright light, but not direct sunlight, last
sprouting day to allow chlorophyll to form.
Enjoy In three to seven days.
Seed sprouts, like alfalfa or red clover are 1"
(2.5 cm) to 2" (5 cm) long when ready. Bean sprouts, like lentils or
peas are 1/4" (.5 cm) to 1/2" (1 cm) long when ready. These are more
tender when small.
Mung beans are 1" (2.5 cm) to 2" (5 cm) long when ready. They are best
grown in the dark to prevent bitterness. They should be rinsed 3 to 4
times a day.
Taste the sprouts as they are growing to see when you like them best.
Drain well. Cover the jar with a lid, or transfer to a covered
container. Refrigerate to store.
Are Sprouts Safe?
Sprouts have been grown and eaten for over 5000
years. They are a concentrated storehouse of phytochemicals which
protect against disease. These mini vegetables are some of the
healthiest and safest foods available today.
In 1995 there were 2 outbreaks of salmonella
poisoning that were attributed to alfalfa sprouts. Both of these
outbreaks were traced back
to contaminated seed that was imported from the Netherlands.
Consequently, sprouts received a lot of bad publicity and children and
people with compromised immune systems were advised to avoid them.
But, is there really cause for concern about the
safety of sprouts?
Let's look at the facts and put things in perspective.
The cases of salmonella poisoning related to alfalfa sprouts amounted
to 1/3 of 1% of all the cases of salmonella poisoning for that year.
Ninety-three percent of all the cases of salmonella poisoning were
attributed to meat. Seven percent resulted from shelfish, fresh fruits
and vegetables. Is there any
government agency telling you not to eat meat, shellfish or fruits and
The protective measures that the FDA is taking to
assure the safety of
sprouts includes bleaching sprouting seeds to kill any contaminants and
irradiating sprouting seeds. Irradiation of commercially grown
sprouting seeds to reduce microbial pathogens has already been
approved. But beware. The sprouts grown from these seeds are not
required to be labeled as
irradiated. Only organically grown seeds cannot be irradiated. So if
you want to be sure not to purchase irradiated seeds, make sure you get
Sprouts are safe for everyone. It's the way they
are handled that could cause a problem. Those related to the salmonella
outbreak were commercially grown. Organic seeds have never been
implicated in a single case of salmonella poisoning. Certified organic
seeds are handled in a manner that minimizes any possiblity of
contamination. Choosing only organically grown sprouting seeds and
growing your own sprouts will give you one of the safest, healthiest,
most nutritious foods available anywhere.
Books About Sprouting
Broccoli Sprouts Breakthrough: The New Miracle Food for Cancer
Prevention by Deborah Mitchell presents information of
purchasing and growing your own broccoli sprouts, their nutritional
benefits and recipes using
these and other cancer-fighting foods.
Garden - Revised Edition by Mark Matthew Braunstein gives the
latest information on growing every kind of sprout and all the
The Miracle Food: The Complete Guide to Sprouting by Steve
Meyerowitz is a step-by-step guide to growing 30 different varieties of
sprouts. Also included are illustrations and comprehensive
Sprouting Book by Ann Wigmore tells how to grow sprouts by
various different methods.
It also includes recipes.
Disclaimer: Every effort has been made to insure
the accuracy of the information presented on this web page. However,
nothing on this web page should be construed as medical advice or used
in place of medical consultation. Please consult your physician or seek
out the services of an alternative health care provider knowledgeable
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