F irst of all, why eat sprouts? benefits. They are among the richest foods in vitamins and minerals, with high levels of folate, magnesium, phosphorus, and vitamin k, to name just a few. They actually even contain higher amounts of these nutrients than Despite their tiny size, sprouts offer a multitude of health the full-grown versions of the same plants! But how is that possible? Sprouting grains, legumes, and beans can counteract the effects of certain anti-nutrients found naturally in the foods – which lock up important minerals. Sprouting often enhances the nutritional value of grains, increasing not only their vitamin and mineral content, but also their protein levels. By simply sprouting beans and legumes before cooking them, you can make them into a superfood! Sprouts also contain an unusually high level of enzymes, which can aid in digestion, gas, and bloating. They’re rich in dietary fibre, and low in calories – perfect if you’re trying to watch what you eat, while still ensuring you’re getting all the nutrients you need. But what do you do with sprouts? Many seeds, beans, and legumes can be sprouted, and they all have several uses. Sprouts that are most commonly seen in the grocery store, usually in a little bag or plastic package, are generally sprouted alfalfa or mung beans. These types of sprouts are great on sandwiches, in salads, or even eaten
DAILY RINSING
alone as a light, crunchy snack. When most people think of sprouts, they think of these small, curly plants. But what about sprouted grains and beans? Where would one find those at a store? Sprouted grains and beans are most commonly found in specialty- baked goods and other prepared foods. Sprouted breads are usually found in the health food section, and are much like regular breads, but with a higher nutrient density due to the sprouted grains used in place of standard ones. The extra time and care taken to sprout foods before using them is well worth it when you consider the increased nutritional trade-off, and sprouted breads are a great example of this.
Rinse the seeds by pouring a small amount of cold water into the jar, swirling, and dumping the excess into the sink. Leave the jar tilted on its side (propping it in a bowl works nicely) to allow any leftover water to drain. Rinse your seeds twice daily, and leave the sprouting seeds on a countertop or shelf with ample airflow. Your sprouts will be ready to eat in three to ten days (depending on the variety). Once completely sprouted, dry on a cloth or paper towel for 30-60 minutes, then transfer to a container and store in the fridge for future use. Your sprouts will keep for up to a week!
SPROUTING AT HOME
SOME SPROUTS TO TRY
The best part about sprouts is that they’re incredibly simple to grow, and can be cultivated easily in your kitchen. All you need is an empty jar (preferably with a wide mouth), some cheesecloth or cotton, and some sprouting seeds (these can be found at most local seed stores, such as Veseys, or any health food store). Place one to two tablespoons of the seeds into the jar, and soak for several hours (soaking time varies slightly for each seed type). Once soaked, apply the cloth over the mouth of the jar (affixing with an elastic band), and rinse as per the directions right.
Alfalfa: small, crunchy sprouts, mild in flavour.
Broccoli: thick, hearty sprouts with a nutty, spicy flavour (similar to radish).
Mung bean: very thick and juicy, with a very mild flavour. Cooks well.
Radish: fast growing sprouts with a spicy, hot flavour.
Note: Although not common, sprouts can potentially be a carrier of harmful bacteria such as e.coli. Sprouting at home greatly reduces this risk. However, it is not recommended to consume sprouts while pregnant, as a safety precaution.
SPRING 2021 www.pei-living.ca
19
Made with FlippingBook - Online magazine maker