SPROUTS

Let’s see together what sprouts are. For me sprouts are one more gift. A gift that came inside veganism. Being vegan it was a good way to learn many alternative ways of eating. Even today, when doctor’s telling us, “eat less meat and dairy” they don’t telling us what we should eat then. What other ways can we get our protein? If you don’t eat fish, what?

Beans, grains are a time-honored way to get plenty of protein with low fat, high fiber and no cholesterol. Also, sprouts: Alfalfa, Mung Bean, and Bean Mix, are beans that have been sprouted and are a wonderful option for a variety of vegetarian meals.

Sprouts are a good source of Protein + Vitamin C.

History

I’ve made a big research to find out who, how sprouts came in our way.

The history says that Ancient Chinese physicians where the first that they recognized and prescribed sprouts for curing many disorders over 5,000 years ago. In addition, sprouts continued to be a main staple in the diets of Americans of Oriental descent.

The most well known history is in the 1700’s. Where Sailors were riddled by scurvy (lack of vitamin C) and suffered heavy casualties during their two to three year voyages. From 17725-1775, Captain James Cook had his sailors eat limes, lemons, and other fresh fruits and vegetables and a continuous program of growing and eating sprouts.

But Sprouts have so many Nutritional Advantages…

Only in the past thirty years that “westerners” have become interested in sprouts and sprouting. During World War II considerable interest in sprouts was sparked in the USA by an article written by Dr. Clive M. McKay, Professor of Nutrition at Cornwell University. Dr. McKay led off with this dramatic announcement: “Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a…chop.”

Dr. McKay was talking about soybean sprouts. He and a team of nutritionists had spent years researching the amazing properties of sprouted soybeans. They and other researchers at the universities of Pennsylvania and Minnesota, Yale and McGill have found that sprouts retain the B-complex vitamins present in the original seed, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present in unsprouted seeds. While some nutritionists point out that this high vitamin content is gained at the expense of some protein loss, the figures are impressive: an average 300 percent increase in Vitamin A and a 500 to 600 percent increase in Vitamin C. In addition, in the sprouting process starches are converted to simple sugars, thus making sprouts easily digested.

But Ok, with all this History. What Are Sprouts?

A sprout is produced when a seed starts growing into a vegetable. Sprouts gan grow from seeds of the vegetables above, from seeds of other vegetables, from grains such as buckwheat, and from beans.

Sprouts vary in texture and taste. Some are spicy (radish and onion sprouts), some are hardy and are often used in oriental food (mung bean), others are more delicate (alfalfa) and are used in salads and sandwiches to add texture and moistness.

Where to Find Sprouts

Inexpensive Kits are available to grow sprouts. Seeds can be purchased at a health food store. When you do not have the time to grow your own spouts, purchase them at a local fruit and vegetable market (except Greece, they don’t sell them yet).

Shopping for Sprouts

Sprouts are fresh when their roots are moist and white and the sprout itself is crisp.

Storing Sprouts

Store in the vegetable crisper of the refrigerator and use sprouts as soon as possible. Rinsing daily under cold water can extend their life. Mung beansprouts can be frozen if they are to be used in cooking. They stay good frozen in their bag for several months. 

Health Benefits of Sprouts

Sprouts have the highest concentration of phytonutrients per calorie of any food. Phytonutrients play an active role in the amelioration of disease.

100 grams a day of sprouts may prevent cancer. Germination increases the antioxidant contents of grain.

      Alfalfa sprouts have a high antioxidant capacity

      Alfalfa and clover are high in phytoestrogens that may help against menopausal symptoms, osteoporosis, cancer, and heart disease.

      Cress sprouts may stimulate skin’s inherent detoxification system and make skin more resistant to toxic oxidants. The study also claims that isothiocyanates found in cress sprouts will protect skin cells against DNA damage and thus prevent apoptosis (cell death).

Alfalfa Sprouts and Disease Prevention

Studies in humans, animals and cell culture systems suggest that dietary phytoestrogens play an important role in prevention of menopausal symptoms, osteoporosis, cancer and heart disease. Broadly defined, phytoestrogens include isoflavons, coumestans, and lignans. Alfalfa sprouts, soybeans, clover and oilseeds (such as flaxseed) are the most significant dietary sources of isoflavones, coumestans, and lignans, respectively. A number of these compounds have been identified in fruits, vegetables and whole grains commonly consumed by humans.

Proposed mechanisms include estrogenic and antiestrogenic effects, induction of cancer cell differentiation, inhibition of tyrosine kinase and DNA topoisomerase activities, suppression of angiogenesis, and antioxidant effects. Although there currently are no dietary recommendations for individual phytoestrogens, there may be great benefit in increased consumption of plant foods, especially sprouts such as Alfalfa, Clover and Soybean, and flaxseed.

HEALTH BENEFITS OF BROCCOLI

v     New broccoli sprout study show benefits carry into the offspring’s adulthood. Eating broccoli sprouts during pregnancy may provide your kids with life-long protection against cardiovascular disease, according to a research team led by Bernhard Juurlink at the University of Saskatchewan.

v     Broccoli packs a powerful punch to bladder cancer cells, according to new information from Ohio State University.

v     Broccoli may bolster the body’s defenses against heart disease and stroke.

v     The original press release on broccoli sprouts and cancer prevention.

v     Now cholesterol too? A study from Japan show that 1 cup of broccoli sprouts a day for 1 week lowers bad cholesterol, increases well.

v     Broccoli sprouts may be useful to protect retina. A study shows protection of retina in mice. Very technical.

v     Broccoli sprouts may sooth airway inflammation.

v     Sulforaphane found in broccoli sprouts may rejuvenate the immune system.

v     According to a study by the National Academy of Sciences, sulforaphane found in broccoli sprouts may reduce the risk of developing cardiovascular problems of hypertension and atherosclerosis.

FAQS for Sprouts

1. I’m new to sprouting. What is the easiest sprout to start with?

 Most of them are really easy. Perhaps the easiest is a mix like Spicy Lentil Crunch or Crunch Bean Mix. They’re ready in just three days, and very trouble free. Red clover and alfalfa are also easy to grow.

2. What are the nutritional benefits of sprouts?

Nutrition of sprouts is an exciting area. New information is being released all the time, as scientists continue to study the health benefits of this ancient food. There is basic information (on some sprouts) in a searchable scientific format available from the USDA here.

3. I am growing radish sprouts, but the roots are covered with fine white hairs that looks like mould. Should I throw them out?

Your sprouts are just fine. Radish and some other related plants (such as broccoli) will send out fine white root hairs searching for moisture if conditions are a little dry. Try watering a little more. If you see green or black fuzz though, discard the area with a good margin around it.

4. Is it necessary to remove all, or most, of the hulls from my sprout? Is there an easier way than picking them off by hand?

There is absolutely no problem with leaving the hulls, other than looks. They just add fiber. A good way to remove most of the hulls easily is to stir the finished sprouts in a large sink of cool water, then skim off the hulls and lift out the sprouts with some rinsing. If the sprouts are going to be in the fridge for a long time, removing most of the hulls will improve keeping quality. Drain the sprouts well before storing (a salad spinner is a quick way to do this).

5. If I buy more economical amount of sprouting seeds, they will lose their germination.

Sprouting seeds are very durable, as long as they kept cool and dry. Most seeds will keep for years. Some seeds like onion and leek, and perhaps sunflower, are more delicate, with a lift of about a year at room temperature. This time can be greatly extended, though, if you can keep the seed in a moisture proof container in a freezer or refrigerator. Freezing is a good idea for any of the more expensive seeds that you won’t be able to use in a few months.

6. What is the difference between short sprouts and shoots?

This usually refers to seeds like peas. They can be sprouted for two or three days until the sprout is about 0.5 cm (1/4’’) long, or they can be grown on paper towels or baby blanket until they reach 3 to 6 inch tall shoots. The taste and uses are quite different. Short sprouts can be eaten out of hand, added to salads, or cooked. Shoots are eaten as snacks, used as garnishes, or added to sandwiches, etc.

7. Where to get safe soil to grow my sunflower and pea shoots?

You don’t need soil to grow sunflower and pea shoots, or buckwheat lettuce and grain grass crops for that matter. Just grow in a tray type sprouter, watering well twice a day. If you do want to use oil, make sure it’s free of pesticides or artificial fertilizer. Some smaller seeded plants do seem to do slightly better when grown with soil. We now carry Baby Blanket, a natural felted mat, that can replace soil as a substrate for seeds. In combination with SeaSpray natural kelp fertilizer, you can have the advantages of soil sprouting without the mess.

8. What is the best way to store finished sprouts?

·         Like any nutritious food, always store sprouts cool, in the refrigerator.

·         Make sure your sprouts have some time to air dry after the last rinsing, before storage.

·         Most plastic containers will work well for storing sprouts, especially if you can leave a small crack under the lid for excess moisture to evaporate. Plastic bags don’t work well because it’s difficult to leave a small opening. For really long term storage you can put some paper towel or other absorbent material on the bottom. Excess moisture is the biggest enemy of stored sprouts.

·         The SproutMaster sprouters, and some other tray types, come with a top and bottom and can be sued as a crisper in the fridge, if the sprouts aren’t taller that the tray. You can allow jars to drain well after the last rinsing, then cover loosely with poly and store diectly in the fridge.

·         Store up to 10 days or longer, but discard if any signs of mould, bad smells, or deteriorated sprouts shop up.

9. When is a sprout a microgreen?

Microgreens is a new and trendy name for sprouts farther on their way to becoming plants. Usually they are grown for a longer time than sprouts, 10 to 15 days. They may be grown with water or with Baby Blanket, or soil substitute.