Sprouted Foods--A Nutritional Powerhouse?

From the Ft. Hunt Patch (VA). Of course they are--as long as you sprout foods you can eat!

"You may be hearing a lot these days about the nutritional benefits of sprouted foods and how they are an absolute must for your diet. There may be still more of you who have no idea what a sprouted food is and why on earth you should even pay attention. I get that.

Nutrition grows ever more confusing the more we know and the more we have to separate what’s good for us and what we need to avoid. As I’ve said before in this column, I’m not an advocate of chasing the Next Big Superfood (hey, that could be reality show!). But when there are really ordinary foods out there that have super-powers, I think that’s worth sharing.

Sprouts are basically seeds which have been exposed to a warm and moist environment for a given period of time, upon which they pop, revealing a shoot that would be the “sprout” of the plant if it were in dirt and left to grow. Bean sprouts, a staple of Asian cuisine, are an example. They can be served raw, as they are often seen atop pad thai, or cooked into a stir-fry.

But many other foods can be sprouted: grains like barley, wheat and quinoa; legumes like lentils, peas and beans; and foods like broccoli and radishes. The research on the benefits of sprouted foods is growing.

Let’s take grains, for example. When sprouted, food enzymes – a food’s naturally-occurring digestive agents – are activated, which enables the food to be digested more easily. This is clearly a benefit for those with sensitive tummies or those managing various food intolerances.

It’s been found that even people with wheat sensitivities can tolerate sprouted wheat products because this enzymatic pre-digestion has taken place, allowing the body to absorb the nutrients. For anyone, it means less work for your digestive system.

Sprouted foods are found to be higher in vitamins and minerals that their un-sprouted counterparts. Sprouted wheat rates lower on the glycemic index, with fewer starches than un-sprouted grain. It also contains higher protein, up to four times the niacin and nearly twice the B6 and folate. Further, the process of sprouting releases minerals which are bound up in the seed, enabling your body to better absorb them.

New research into sprouted foods has shown that they may be effective against certain cancers because the sprouting process releases compounds that may slow the growth of cancer cells. This is particularly the case with broccoli sprouts, which have been shown to reduce tumors in animal studies. The possibilities for the human diet are promising.

Sprouts have become more commonplace in many grocers, with larger varieties at those who cater to whole foods. Sprouted grains make power-packed breakfast porridges, while beans and vegetable sprouts are super on salads and in sandwiches. And though best eaten raw, stir fries are an easy option if cooking.

I’ve done bean sprouts both raw and cooked, and they are fairly easy to find. There are plenty of other resources for cooking with sprouted foods – even making your own sprouted wheat flour – for the more adventurous.

Sprouting your own is easy and cheap, especially if you can find a bulk source for say, lentils, grains, beans and seeds. There are plenty of online resources to walk you through the process, which takes several days and some diligence like regular rinsing and changes of water. The caution here is that the warm, moist environment for sprouting can invite bacteria, so care is needed.

Small batches are best. Make sure if you are buying to look for sprouts that look and smell fresh and refrigerate right away. If you have sprouted yourself follow the same guidelines. Smell will be the giveaway. Sprouts can go rancid very fast.

Considering the increased vitamins and minerals, the ease with which they are digested and their disease-fighting properties, sprouts are certainly a positive addition to any diet. Certainly they add crunch and flavor, so they are worth exploring more fully."

Sprouts vs. microgreens--a video on how to grow both

Growing microgreens--indoor gardening

Sprouts and microgreens are how to stretch an already vise-tight food budget while getting tons of nutritional benefit--you can cook 'em or eat 'em raw. Got an empty jar and a bag of beans? You have enough sprout material for many batches! Some seeds will also grow with or without dirt--I once sprouted collards in a shallow baking pan in the sun, giving them only a light spritzing with water twice daily.