Serving the Nutritious Sprouts

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 sauté sprouts, place a small amount of oil in a pan and add the sprouts plus a small amount of water or Tamara sauce. Cover the pan and cook for ten minutes (son pie prefer to cook sprouts for only five to eight mi Minced onion or mushrooms browned in the oil add as do shredded carrots, turnips, and cabbage.

You can also steam sprouts or brown them in an amount of oil.

Cooked sprouts can be added to any vegetable c nation for casserole dishes and are popular in stir vegetables. They are a great addition to dress up plat ads and scrambled eggs or omelets. Add them to salad or rice, use them in sandwich spreads, or mix with soft cheese for dips. Here are some Dietary Sprouts Recipes:

A. SPROUT RECIPES SPROUT SALAD

This salad is high in all nutrients and is especially good for people with cancer, arthritis, and colon disorders. (If you have colon disorder; be sure to chew the seeds well.)

a) 1 pound mixed bean sprouts and alfalfa sprouts, rinsed thoroughly

b) 1 apple or onion, chopped l stalk celery, chopped 1 cup shredded carrots

c) 1 cup shredded turnip

d) l cup shredded red cabbage1/2 cucumber, chopped 1/2 cup raisins

e) 1/2 cup sesame or sunflower seeds

1. Place all of the ingredients in a medium-sized bowl.

2. Toss lightly with Good Things House Dressing (below) or any other dressing of your choice, and serve.

B. GOOD THIGNGS HOUSE DRESSIN

This is an all-purpose dressing that supplies unsaturated fatty acids. Lecithin is a wonderful brain food that is high in choline, inositol, and B vitamins. It is an emulsifier that holds muter and oil in suspension so they will not separate.

a) 3 cups apple cider or balsamic vinegar

b) 1 cup honey or 2 teaspoons barley malt sweetener

c) 1 cup water

d) 3 packages Hail's dry Italian dressing mix or 6 tablespoons dry Italian seasonings

e) 3 tablespoons minced dried onions 2 tablespoons dried parsley

f) 1/2 teaspoon powdered garlic or granules 7 tablespoon liquid lecithin

g) 11 cups expeller-pressed pure virgin olive, cannel, or other vegetable oil of your choice

1. Place all of the ingredients, except the oil, in a gallop jar. Shake well.

2. 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.

C. Areat-tastiny sandwich

This is an Areat-tastiny sandwich that is easy to make.

a) 1 1-inch thick slice cream cheese or yogurt cheese

b) ½ avocado

c) 1 piece whole-grain pocket bread or regular whole-grain bread

d) 1 onion, sliced 1 tomato, sliced

e) 1 handful alfalfa sprouts, rinsed thoroughly

1. Mash the cream cheese or yogurt cheese and the avocado together.

2. Spread the cheese mixture in pocket bread or on sliced bread. Top with the onion, tomato, and sprouts, and serve.

Sprouts: The Nutritious Garden Anyone Can Grow

Many more varieties of sprouts can be grown at home than can be purchased from retailers. Growing sprouts at home is always preferable to purchasing them, as the risk of mold or contamination is much lower. It is easy to do.

Supplies to Get Started

A green thumb isn't necessary to grow these delicious greens at home. The following are a number of basic approaches to sprouting:

1. A large, wide-mouthed jar works well for most bean seeds and smaller seeds, such as radish, cabbage, and alfalfa. The mouth of the jar can be covered with a fine mesh screen or piece of cheesecloth held in place with a strong rubber band. Some varieties of seeds, especially the taller sprouts such as sunflower, require more room than a jar offers to achieve uniform growth. Another drawback of the jar method is that the draining and air circulation are poor, and that can result in mold if not done properly Sprouts in a jar must be rinsed daily-do not let them dry out, as this will prevent sprouting. After rinsing the sprouts, place the jar upside down on a drain board until the next rinsing. Rinsing once daily is sufficient.

2. A basket-type sprouted allows the sprouts to obtain their full height and produces uniform growth among sprouts. Basket sprinters are often referred to as vertical sprinters. In general, the yield of sprouts is higher with this method. An unvarnished bamboo basket with a small, tight weave can be fashioned into an efficient sprouted. Depending on the circumference of the basket and the size of the seeds, you can sprout up to 6 to 7 tablespoons of seed in a basket. You will need to create a "greenhouse tent" over the homemade basket. This can easily be accomplished by placing a document-sized locking plastic bag over the basket during the growth stage of the sprouts. The "greenhouse tent" will keep the sprouts moist and prevent them from drying out. You should also elevate the basket using small wooden dowels to accommodate airflow under the basket.

A colander can be used to make sprouts-just make sure the grid is small enough so that the seeds won't fall through. Purchase a colander made of a natural material or plastic. Do not use an aluminum colander, since the relationship between Alzheimer's disease and aluminum deposits in the brain is well documented.

Vegetable sprouting kits can be purchased from most health food stores or from companies that specialize in seeds and sprouting equipment. (See the Resources section for some recommended sources.) Most seeds can be sprouted using a vertical sprouted. Larger seeds, such as buckwheat and sunflower, tend to perform better in a basket with a larger weave.

Sprout bags made from natural fibers of the flax plant are the easiest to use and work well for bean and grain seeds. They are not suitable for sprouts that develop chlorophyll, since they don't permit sufficient light into the bag.

Ready, Set, SPROUT

Whichever type of system you use, the procedure for growing sprouts is essentially the same. If you are growing sprouts in a jar, use 2 tablespoons of seed. An eight-inch basket type sprouted will accommodate 5 tablespoons of seed, while a bag can sprout up to 2 cups of seeds. First, rinse the seeds. Most seeds (except for chia, alfalfa, cress, oat, or mustard seeds) should then be soaked by placing them in a quart jar and covering them with several inches of cold water. Most seeds require soaking overnight, but smaller seeds require only a few hours of soaking. For an additional nutritional boost, add a few drops of liquid kelp or two leaves of dry or fresh kelp to the water during soaking. The seeds will absorb the nutrients in the kelp. If you are using dry or fresh kelp, be sure to remove it after soaking and before sprouting.

After the seeds have been soaked, drain the water, rinse the seeds in fresh water, drain the seeds again, and then place them in whatever vessel you will be using to sprout them. The sprouting bag or basket should be moistened before you add the seeds. Handle sprinters "gently." Rapid movement may cause awkward shifting of sprouting seeds, breaking the tender shoots and causing spoilage.

From this point on, it is very important that the seeds remain moist. If they dry out, they may still sprout, but they will not develop to their full potential. Gently rinse and drain the seeds twice a day. Use either distilled water with trace minerals added or a good quality filtered water, since the sprouts will absorb the water. (The rinse water contains nutrients-save it and use it to water houseplants or use it in soup stock.)

As the seeds begin to germinate, soak them in cold water to remove the hulls. Using a tea strainer, skim hulls off the water as they float to the top. This will help to prevent premature spoilage. The germination stage is critical to the development of sprouts. In nature, Mother Earth keeps the seeds warm and moist. Light isn't necessary for germination, but the seeds must be kept warm and moist or they will be ruined.

If you are using a jar, cover it with a towel and place it near a sunny window, on a seventy-degree angle or thereabouts. If you are using the basket method, go ahead and place the "greenhouse tent" over the basket at this stage. A bag sprouted can be dipped in a basin of warm quality water then hung on a hook to drain.

Once the seeds have germinated, place chlorophyll forming sprouts in a sunny window. Since grain and bean seeds do not produce chlorophyll, it isn't necessary to place them in a window. Continue to rinse the sprouts twice daily until they reach maturity

However you decide to make your sprouts, the following tips will ensure the healthiest, freshest sprouts possible:

• Purchase only high-quality, organic seeds that have not been treated with pesticides or other chemicals.
• Grain seeds such as quince, barley, millet, and oats must be obtained from farm seed companies in their unhusked, whole-seed form. Grain sprouts will turn an ordinary loaf of bread into a hearty, full-bodied loaf of bread.
• Use only quality water for soaking and rinsing seeds either distilled water with trace minerals added or a good quality filtered water.
• Wire-mesh screening is best for draining small seeds. Switch to screening with larger openings for better drainage of bigger sprouts.
• If you are using a jar, a piece of cheesecloth secured with a rubber band around the top can be used in place of a lid if a lid is not available. Do not use a lid that is not intended for sprouting, because sprouts need air.

Dieting Health Different Types of Sprouts

1. Adzuki Sprouts

Adzuki beans are a smaller cousin of Chinese mug 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.

2. Alfalfa Sprouts

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 Arthur-tis, diabetes, ulcers, and high cholesterol, and contains estrogen like compounds that can reduce the risk of breast cancer. 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.

3. Buckwheat Sprouts

Buckwheat is not a true grain but an herb. The sprouts have the largest leaf of any sprout and the seed is hard and must be removed before eating. The seeds mature in about nine to ten days. Around day six, immerse the entire sprouting basket into a basin of room-temperature water. Gently swishing the basket around will cause many of the seed hulls to fall off. Shake off excess water and allow them to continue to sprout for a few more days. Harvest them when 80 to 90 percent of the hulls have fallen off. The remaining hulls will have to be removed by hand, but it's worth the extra work. Buckwheat sprouts are long and slender, with a crunchy texture and a mild flavor that is similar to Bibs or Boston lettuce. They are loaded with B vitamins, magnesium, and phosphorus. They are very easy to digest and aid in metabolizing fats.

4. Cabbage Sprouts

Cabbage sprouts have a robust, peppery flavor similar to that of the mature vegetable. The thin, glasslike sprouts have a small green leaf at the top. Be sure to rinse them twice a day to prevent the seed jackets from develop mold. The seeds of kale, rutabaga, turnip, and black m tart, also members of the cabbage family, produce spry that are similar in flavor and texture.

5. Chit, Cress, Flaxseed, and Phylum Seed Sprout

Chit, cress, flax, and phylum are considered gelatin seeds. They are extremely nutritious but require a lie extra effort to sprout because of their mucilaginous nab Integrating them in a basket with other seeds, such alfalfa, kale, and clover, is the easiest way to enjoy the unique sprouts. Other sprouting methods involve us clay sprinters or sprouting on top of a bag or an inner basket. With lots of bright-green leaves, they are visa appealing and dress up any salad. Their mucilage cons helps to cleanse the intestinal tract and promote health. Flaxseed sprouts should be harvested when t reach about one-quarter inch in height, since allow them to grow too long will result in a very bitter unpalatable sprout. Chit and cress sprouts are very spicy while phylum has a nutty flavor. Gelatinous seeds c require one hour of soaking time.

6. China Red Pea Sprouts

China red pea is a mild-flavored sprout with a chewy tune. The sprouts can reach five to eight inches in he and are topped with large, beautiful green leaves that have a flavor similar to buckwheat lettuce. The stalks are high in fiber. The germination rate is about 99 percent, and they reach maturity within seven to ten days. Frequent rinsing will wash away the hulls, which are prone to decay.

7. Clover Sprouts

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.

8. Fennel Sprouts

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. Fennel sprouts are very easy to digest, and the seeds, as well as the sprouts, can be eaten.

9. Fenugreek Sprouts

Fenugreek is an aromatic sprout with a unique flavor that is similar to celery, yet bitter. It is best to mix fenugreek sprouts with other sprouts such as alfalfa. The stem of the sprout is green and about four inches long, with a rich emerald-green, oval leaf. Fenugreek sprouts are a rich source of vitamin A and iron. They aid digestion and lower blood sugar.

Lentil Sprouts

Lentils 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 phosphorous, and trace elements important to optimum health.

10. Mug Bean Sprouts

Mug bean sprouts are a staple in Asian cuisine and are commonly found at salad bars. Mug bean sprouts are fairly large, with a crisp, crunchy texture. Their mild flavor lends itself to a variety of uses, including soups and casseroles. The hulls should be removed prior to eating by soaking in a basin of room temperature quality water; the hulls will float to the surface where they can be skimmed off the top. Home-sprouted mug beans look different from the plump, white stalks on the commercial market. Commercial growers achieve this effect by applying ethylene gas, a naturally occurring plant hormone that hastens ripening. To approximate this effect, place sprouts in a bag with a green banana and allow the banana to turn yellow. As the banana ripens, it will emit ethylene gas that will enhance the size and color of the mug bean sprouts.

11. Onion and Garlic Sprouts

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.

12. Radish Sprouts

Radish sprouts are slender and threadlike, with a fiery hot flavor similar that of to the vegetable but even spicier. It is best to mix radish sprouts with milder sprouts to tone down their heat. Radish seeds sprout easily within five days. The sprouts develop tiny hairs called cilia, which are often confused with mold. The cilia are formed to seek water, so they are an indication that the sprouts need more vigorous rinsing. There are several varieties of radish that can be sprouted, including darken, which is sometimes marketed as chewier. China rose radish sprouts, which have brilliant leaves with reddish stalks, make a stunning presentation on a salad. Radish sprouts can help clear the sinuses and ease respiratory problems.

13. Soybean Sprouts

Soybean sprouts have a strong flavor and a firm, crunchy texture. They should be lightly cooked for ease of digestion and to eliminate natural toxins. They are a terrific source of protein, second only to alfalfa. Eating the sprouts can help to lower cholesterol and regulate blood sugar levels.

14. Sunflower Sprouts

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. They contain more protein per serving than spinach! They also contain ample supplies of iron that promote healthy blood cells and calcium necessary tor 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. It is also valuable in treating heart conditions. 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.

15. Wheatgrass

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, is 1n excellent tonic, and is good for all intestinal disorders. Be sure to watch for signs of mold; if it appears, cut back on watering and rinse the sprouts well before using them.

Buying and Storing Sprouts

Most grocery stores carry packaged alfalfa and loose mug beans, while farmer's markets, health food stores, and gourmet shops may offer a few of the more unusual sprouts, such as radish, sunflower, and clover. Fresh sprouts have a wonderful, clean aroma. When purchasing sprouts, look for firm, crisp stalks with intensely green leaves.

As sprouts age, their tops lose their rich color and sometimes darken. Examine the roots, as they show the first signs of aging. If they are brown or dry, do not purchase them. Mug bean sprouts should be plump, with the husks still attached and not too long (over three inches), since this is a sign of age. The smaller sprouts are more crisp and tender. Many Asian markets display mug bean sprouts in water-filled containers.

Sprouts should be stored in the refrigerator in a glass jar or rigid plastic container. Plastic bags will suffocate the plant, which is still living. Sprouts purchased in aerated plastic boxes can be stored in their original containers. For homegrown sprouts, place the sprout basket directly in the refrigerator with its top on, which will ensure that the sprouts remain sufficiently humid. Frost-free refrigerators tend to be very dry, so it may be necessary to mist sprouts with a pump spray or plant mister to keep them moist. Sprouts should not be stored for more than three to five days, depending upon the hardiness of the variety. While delicate in appearance, alfalfa, fenugreek, turnip, and mustard are the most vigorous.

Sprouts purchased loose, such as mug bean, should be soaked before using. Wilted sprouts can be revived by soaking in cold water for ten minutes. Gently swirl sprouts in a basin of cold water, skimming any hulls off the top using a tea strainer. Remove them from the water and pat them dry with paper towels before using them. Canned mug beans should be rinsed to remove excess sodium. Soaking canned mug beans in cold water will brighten their flavor and restore their crisp texture.