Here are 5 Benefits of Sprouts
1. Rich in Essential Nutrients
Some of the vitamins that sprouts contain include Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K. Apart from this, it is also rich in minerals such as Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium. As if these are not enough, sprouts also have dietary fiber, Folate, and Omega-3 fatty acids. Sprouting seeds, grains and legumes are found to have higher content of these nutrients. For instance, most beans increase in Vitamin A by eight times after being sprouted.
2. Excellent Source of Enzymes
Aside from the nutrients, they are also abundant in enzymes, which can keep our bodies healthy and fit. Cooking food results in the loss of some of those enzymes. Eating fresh fruits and vegetables are the best way to get more of these. Consuming fresh sprouts is a good way to get access to a powerful source of enzymes.
3. High in Protein
When you say protein, the first things on people’s minds are meat, chicken, fish, egg, and dairy products. What most people do not know is that sprouts are also very high in protein. In fact, they can contain up to 35 percent protein. Adding sprouts to your diet will give you the necessary protein intake required by your body minus the fat, cholesterol, and calories that typically come with animal meats. Sprouts are also highly recommended for vegans and vegetarians.
4. Easy to Digest
Another thing you will love about sprouts is how easy it is to digest this food. Its digestibility is rooted from the high amount of enzymes that they contain. Eating sprouts can be very helpful for people with digestive or bloating problems. They are also perfect for younger kids and elderly people.
5. Great for Weight Loss
Since sprouts are also high in fiber and low in calorie, it can contribute positively to any weight loss diet plan. Eating sprouts will let you enjoy nutrients without the extra calories. It will also make you feel fuller and stave off hunger longer. If you are looking for a way to lose weight, include sprouts in your diet.
Sprouting at home is a simple way to begin a healthy lifestyle, lower your food costs, increase the amount of raw food in your diet, and of course you will know exactly how they were grown and can be assured that the sprouts you eat are safe.
Sprouting is really a no-brainer ... and is quick and easy to do. Sprouting supplies for the most part are free (except for the seeds). Soon you will be crunching your way through all that sprout goodness!
When seeds start to sprout, the nutrients begin to change ... complex compounds such as carbohydrates begin to break down into simple sugars , proteins break down into amino acids, and the fats into fatty acids. Enzyme inhibitors that enable a seed to remain inert yet viable for years are neutralized by sprouting, and the enzyme and vitamin content is increased, most notably the B vitamins.
A sprouting seed is transformed from a long term storage unit for starches into a living plant full of digestive enzymes, amino acids, and simple sugars. The nutrient content increases up to 1200% after sprouting, and your body can readily assimilate the organic compounds in the sprouts. As the sprouts turn green with exposure to light, chlorophyll is developed in these baby plant sprouts, making them a superfood packed with nutrition.
- cheesecloth or stainless steel screen ... I use a plastic sieve
- quart sized mason jars
- a tray to stand the sprouting jars in
- rubber bands or a canning ring to hold the cheesecloth or screen in place
- a selection of seeds, beans, or grains ... organic is best!
- Some place on a counter out of direct sunlight
- 5 to 10 minutes each day to care for your sprouts
How to Grow Sprouts:
Fill a jar with water (filtered or spring water is preferable). For alfalfa, clover, or other small seeds, put two tablespoons of seeds in the jar and let soak in the water for 8 hours. Beginning the soaking process at night develops an easy rhythm for daily maintenance, checking them in the evening and again in the morning.
After the soaking time is up (in the morning, if started at night), empty the water out and rinse the seeds with fresh water (I like to rinse at least twice each time). Cover the mouth of the jar with a square of cheesecloth or sprouting screen and set the jar upside down in a tray or bowl (to catch any water that will drain out). I always lean the jar against something at an angle to ensure a flow of fresh air to the sprouting seeds.
Rinse the sprouts every 8 to 12 hours by filling the jars part way with water and then draining them thoroughly. The water from soaking and rinsing the sprouts is great for houseplants, gardens, or your compost pile. When the sprouts have reached the size you prefer for eating, rinse them thoroughly and place in the refrigerator until you’re ready to eat them. They will keep just fine for a couple of days (up to a week).
Most sprouts are edible as soon as you see a root popping out from the seed, but you can let them grow as long as you want. Alfalfa and clover will fill the jar so completely that you’ll have a hard time getting them out, so don’t let them go too far.
Soaking times & quantity of seeds for sprouting in a pickle jar:
- Alfalfa seeds: Soak 2 Tbs for 4 to 8 hours
- Clover seeds: Soak 2 Tbs for 4 to 8 hours
- Broccoli seeds: Soak 2 Tbs for 8 to 12 hours
- Whole lentils: Soak 1 cup for 8 to 12 hours, then eat
- Fenugreek seeds: Soak 1/4 cup for 4 to 8 hours
- Radish seeds: Soak 3 Tbs for 4 to 8 hours
- Raw hulled sunflower seeds: Soak 1 cup for 6 to 8 hours, then eat
- Chia seeds: Soak 1 cup for 6 to 8 hours, then eat
- Sesame seeds: Soak 1 cup for 6 to 8 hours, then eat
- Wheat berries: Soak 1 cup whole wheat berries for 8 to 12 hours
- Rye berries: Soak 1 cup whole rye berries for 8 to 12 hours
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