In today’s well-informed world there is a plethora of information on food and nutrition. While everyone wants to achieve improved nutritional well-being, striving to incorporate maximum nutrients in a meal is the hallmark of a balanced diet. Sprouts are one such bunch of lively superfoods that come to the rescue in modern healthy diets.

Sprouting is a process of germination of seeds by soaking them in water overnight and then draining them, to be grown into very young tiny shoots. 

Sprouting increases the nutrient profile by many folds, making it nutrient-dense yet maintaining its low-calorie status. They are easier to digest and require less cooking time as compared to non-sprouted beans. 

Benefits of Sprouting:

• Nutrients – Sprouts are in a true sense a treasure chest of nutrients. Sprouting helps to increase the key nutrients like proteins, certain amino acids, vitamins C, B, A, K, folate, fibre, magnesium, manganese, selenium, phosphorous, and antioxidants.
• Digestion & Absorption – The most applauding part of sprouts is their easy digestibility and absorption. Due to soaking and sprouting, the anti-nutrient activity is reduced and the enzymes released to aid in protein break down thereby making it more bioavailable for the body’s vital functions. 

The health benefits of sprouts are quite impressive and they are known to lower cholesterol, regulate blood sugar levels, aid in weight loss, reduce high blood pressure, improve immunity and digestion. 

Certain foods that can be sprouted:

Cereals: Wheat, corn, brown rice, barley, rye, millets.

Pseudocereals: Quinoa, buckwheat, amaranth.

Pulses: Bean (Soy), lentil, pea, green moong, alfalfa, chickpea. 

Nuts & Seeds: Sesame, sunflower, hemp, peanut, fenugreek.

Veggies: Broccoli, Brussels, mustard, watercress.

Sprouting is an easy and inexpensive process. Sprouts can be eaten raw or cooked. They can be incorporated in salads, soups, and sandwiches, in sautéed veggies or as stir-fries, omelets, cutlets/patties, wraps, and sushi. Mix them in any of the rice preparations or make a batter for pancakes or steamed dumplings. Being so versatile, sprouts can just surprise you to be a part of any of your meal preparations. 

So, add sprouts to your healthy meal plans and enjoy the treasure hunt for the nutritious jewels on your journey to wellness.

Read our blogs on :

Protein – The Power-packed star

Folic acid (B9) – The Lipstick to your genetic make-up

Vitamin C – The Immune builder