How to Use Sprouted Grains for Health

One of the most nutritious, economical foods we can eat today are sprouts. Seeds can be sprouted or germinated easily, in just a few days, right in your kitchen. Or you can purchase sprouts in grocery stores or health food stores. Sprouts are an inexpensive way to get fresh produce in your diet.

Sprouts are a "live" food, meaning they contain everything necessary to grow a full-grown plant, and will provide you with much energy that lasts. Sprouts are full of enzymes, which helps with digestion.

If sprouting seeds is not what you want to do, sprouts and foods made from sprouted seeds, can be purchased in health food stores as well as some regular grocery stores in the refrigerated section.

We will explore some ways you can use sprouts for health in your daily life.

Things You'll Need

• Your favorite sprouts, bought or homemade (such as alfalfa, clover, radish, broccoli sprouts)
• or
• Sprouted grain bread or tortillas
• Short or long-grain brown rice for homemade sprouts

Instructions

Using Sprouts as a Vegetable

1. Sprouts are an inexpensive vegetable full of all the vitamins your body requires, such as vitamin B, C, A and more. Common varieties, such as alfalfa and clover sprouts, are found in the refrigerated produce section of grocery store.

   Next time you make your favorite sandwich or wrap, try using alfalfa or clover sprouts in it , instead of the usual lettuce. You'll be pleasantly surprised at the refreshing flavor sprouts will add These sprouts are mild enough for the whole family to enjoy. If you want added spiciness, use the radish sprouts--very tasty! Stuff your omelet with alfalfa sprouts or sprinkle them on top of your favorite egg dish.

2. Other types of sprouts can be usually found in large, health food stores, such as broccoli sprouts. You'll find the seeds there to make your own if the sprouts are not available. Broccoli sprouts have around 50 times more antioxidants than the full grown broccoli you are used to eating and are excellent for preventing cancer.

   Add broccoli sprouts to your soups and stews next time you make some. Add to an existing, fresh salad or make a sprout salad of broccoli sprouts mixed with clover and alfalfa sprouts. Stir-fry broccoli sprouts along with other vegetables for added flavor and nutrition.

3. Beans can also be easily and quickly sprouted and are usually found in large, health food stores or you would need to sprout your own. To sprout legumes or beans, soak them first in a mason jar with fresh water for about 14 hours, rinsing with water at least once during this time. It only takes a day to sprout and you'll see the little roots. You can sprout most beans, such as black, pinto, kidney, lima, navy, mung beans, black-eyed peas, lentils (must be whole, not split) and adzuki.

   Add mung bean or lentil sprouts to your soups, stews, making them heartier and healthier. Or you can mix them with soft cheese, like cream cheese, to make a delicious, nutritious sandwich spread or vegetable dip. Try serving your bean sprouts as a side dish, drizzled with butter, olive or flax seed oil.

Sprouted Bread and Sprouted Brown Rice

1. There are tortillas and wraps you can purchase which are made entirely of sprouted seeds--no flour. Sprouts can be made from wheat, barley, buckwheat, spelt, rye, just to name a few. By the way, sprouted wheat is easily tolerated by those who cannot eat wheat flour or gluten. Sprouted wheat is one of the sprouts found in all sprouted breads you purchase and is high in nutrition, including protein. It is also easy to sprout at home.

   Sprouted tortillas and wraps taste much, much better than those made with regular flour and are high in protein. You'll have enough energy to last all day. These wraps are "live" so they are found in the refrigerated section of health food stores and some grocery stores.

   So, instead of the usual eggs, bacon and toast for breakfast, how about a breakfast burrito with sprouted grains! You can roll up your eggs, cheese, tomatoes, or anything else you want in a breakfast burrito and you will soon have a wholesome, filling meal. It only takes a few seconds to heat a wrap in a skillet on both sides, so it becomes softer for rolling.

   Use your imagination and fill your sprouted wraps with other food or leftovers.

2. Add more flavor to your sandwiches by making them with sprouted bread. These loaves are kept frozen and are found in the freezer section of grocery stores with other frozen breads, pizzas, etc. Sprouted bread is perfect for those concerned with losing weight, since it is processed differently by the body than regular, starchy, flour-type breads are. Sprouted bread has the added benefit of being higher in protein as well as numerous other vitamins and minerals and again, this is a "live" food.

   Toast becomes much more interesting with thick slices of sprouted bread, drizzled with butter or flax seed oil. French toast is more delicious than ever. Sandwiches have a robust flavor and are more filling when using sprouted bread.

3. Brown rice is already highly nutritious, mainly because the hull is retained, which contains iron, vitamins and minerals, and much fiber (white rice has the hull removed and is dead--it cannot be sprouted). Sprouted brown rice is a special health treat--much more nutritious than brown rice. Sprouting brown rice, a practice that originated in Japan, increases the amount of vitamins and minerals, iron and even protein.

   It only takes about 24 hours to sprout brown rice by simply placing the amount of brown rice you desire in a mason jar, adding twice as much water so it can soak. After 12 hours, rinse, pouring the water out and add the same amount of water again. Soak for another 12 hours.

   Brown rice sprouts have about 1/8 inch long root, very tiny. If the rice sprout roots are not seen after 24 hours, repeat this process for another 12 hours. Prepare your brown rice as usual but note that it will certainly take less time to cook, approximately 20 minutes compared to 50 minutes. Those who eat raw will want to eat this sprouted rice as is, since it is much softer than it was originally.

Tips & Warnings

• Sprouts must be kept refrigerated in a container that circulates air and eaten within the week.

• Sprouts can be frozen.

• Keep sprouted bread and wraps refrigerated or frozen until ready to use.

• Garbanzo beans (also called "chick peas") take a little longer to soak, about 18 hours and about 36 hours before they sprout.

• Always keep your sprouts frozen or refrigerated. Since they are "live", they can spoil very easily and quickly.

• Never eat potato or tomato sprouts. These sprouts are poisonous.

• If you make your own sprouts, only use seeds meant for humans. Some are sprayed with poisons.

Resources

• Read this Article in Spanish
• Nutritional Data of Sprouts