Health benefits of sprouts + simple recipes!

Today, let us dive deeper into our ‘Superfoods Series’ and rediscover the humble superfood- SPROUTS!

 Sprouts or moongs are amazing food known for their powerful nutrient value. 

Grains or legumes are soaked overnight to encourage germination to produce this superfood. Packed with protein, calcium, fiber, vitamins, minerals, and enzymes; sprouts elevate good health and play an important role in complete development. 

Many different types of seeds can be sprouted and consumed. Below we have listed the most common types of sprouts available: 

• Sprouted grains: These include brown rice, buckwheat, amaranth, Kamut, quinoa, and oat sprouts.
• Bean and pea sprouts: These include lentils, adzuki, garbanzo, soybean, moong beans, black bean, kidney bean, green pea, and snow pea sprouts.
• Vegetable or leafy sprouts: These include radish, broccoli, beet, mustard green, clover, cress, and fenugreek sprouts.
• Nut and seed sprouts: These include almond, radish seed, alfalfa seed, pumpkin seed, sesame seed, or sunflower seed sprouts.

WHY SHOULD YOU EAT SPROUTS?

Extra-low calories

100 grams of sprouts contain approximately 100 calories, hence they are the perfect power-packed nutrient-rich snack for maintaining weight effectively!

High in Protein

Being high in protein and low on calories makes it an ideal weight loss meal buddy,

having a cup of sprouts gives you 14 grams of protein.

Detox Effect

Sprouts boost the immune system which helps in cleaning the body and improves digestion, and the chlorophyll in the sprouts helps flush toxins out of lymph and cells. 

Rich in Fibre

Fiber is essential for the digestive system and its regulation and relieves constipation. 

Regulates Cholesterol levels

Being low fat yet packed with fiber help sprouts lower the overall cholesterol level of the body and also help in maintaining weight.

Benefits of Sprouting

Ease in the digestion process

Huge increase in B complex

The rise in Vitamin C level

Ease in cooking [less time taken]

Vitamins and minerals are increased 

START EATING SPROUTS NOW!

Sprouts are an extremely versatile food and allow you the freedom to experiment with an enormous number of dishes!

Munch on them raw in a sprout salad or as a sandwich filling, and have a warm hearty rice 

dish or stir fry, soup, or omelet.

Make delicious pancakes by grinding and combining with other superfoods such as oats,

 or cop a sprout smoothie blended with your favorite fruit! 

Easy Sprout Salad Recipe

This recipe is the perfect combination of spice in a salad with an Indian touch, no more raw bland veggies!

Prep Time 

5 mins

Cook Time

 2 mins

Course

 Salad

Cuisine

 Indian

Servings 

2 Servings

Ingredients 

• 2 cup moong sprouts
• 6 cups of hot water
• 1 tsp cumin powder
• 0.5 tsp Kashmiri red chili powder
• 1 tsp amchur
• 0.5 tsp salt
• 1 cucumber (chopped)
• 1 tomato (chopped)
• 1 carrot (grated)
• 4 tbsp capsicum (chopped)
• 4 tbsp spring onion (chopped)
• 4 tbsp coriander (finely chopped)
• 4 tbsp mint/pudina (finely chopped)
• 2 chili (finely chopped)
• 2 tsp lemon juice
• 4 tbsp peanuts (roasted & crushed)

Steps for the perfect salad-

1. Begin by blanching 1 cup of moong sprouts in 3 cups of hot water for 5 minutes. You can alternatively boil for 2 minutes.
2. drain off the excess water. Make sure the moon sprouts have softened a bit yet are crunchy.
3. transfer the blanched moong sprouts into a large mixing/salad bowl.
4. add ½ tsp cumin powder, ¼ tsp chili powder, ½ tsp amchur, and ¼ tsp salt.
5. mix well making sure the spices are well tossed and mixed overall.
6. further add ½ cucumber, ½ tomato, ½ carrot, 2 tbsp capsicum, 2 tbsp spring onion, 2 tbsp coriander, 2 tbsp mint, 1 chili, and 1 tsp lemon juice.
7. mix well making sure everything is well mixed and tossed.
8. Serve this wholesome salad with the roasted peanut garnishing!

This is one of the many recipes and cuisines where you can incorporate sprouts as a superfood.

Caution while consuming Raw Sprouts

Since sprouts are grown in warm and humid conditions there is always a risk of unwanted bacterial growth such as E. coli and Salmonella. 

Be sure to check up on sprouts before consuming them, they must be free of fishy odors and slimy build-up.

If food poisoning occurs, symptoms may appear 12–72 hours after eating the sprouts and can include diarrhea, stomach cramps, and vomiting.

Keeping sprouts refrigerated also lowers the risk of getting food poisoning via sprouts.

Bottomline

Sprouts are an absolute superfood that deserves a spot in your diet no matter what your goals!

Sprouts aid digestion, are packed with protein and fiber, and are low on calories. 

Definitely include sprouts to maintain your body weight and immune system.

Brb, munching on some sprouts!

THE SUPERFOOD SERIES- SAGAR MANTRY

The Superfood Series was started to introduce you to foods with mega health benefits which you might have overlooked or never ever known. 

Each article covers the health benefits, and side effects[if any] plus a scrumptious recipe!

Check out our blog every week, happy healthy living! 

Sagar Mantry

NUTRITIONIST, PSYCHOLOGIST, SPECIALISED IN WEIGHT LOSS AND DIABETES REVERSAL. EXPERIENCE OF MORE THAN 8 YEARS. SAGAR MANTRY IS ALSO NLP (NEURO-LINGUISTIC PROGRAMMING) PRACTITIONER AND A MEDITATION GURU.