CHAPTER 3J

SPROUTED FOODS INTRODUCTION

Sprouting seeds, grains and legumes are by no means a recent discovery. Over 3000 years ago, the Chinese discovered the potential of sprouted foods and now, with modern methods of food analysis, the wisdom of their ways is revealed.

In this era, many people are still unaware of the potential of sprouted foods and are unaccustomed to preparing and combining sprouted foods with other meals. Throughout this section on sprouting, you will discover (if you don’t already know) the methods of sprouting preparation, their associated benefits and a few basic ways to include sprouted foods with other common foods.

Sprouting is a basic natural development: the original seed is transformed from a state of latent energy into a complete living form with the assistance of water, air and sunlight.

Sprouting is also termed ‘seed germination’. As the seed begins to sprout, elements contained in the seed are used to provide energy: the starches contained in the seed are slowly converted into natural sugars, the protein content of the seed is transformed into available amino acids and the fat content is converted into natural sugars.

All these changes during the sprouting stage improve the nutrient quality and digestion of seeds, grains and legumes. After a few days of seed development, the most substantial contribution from that time is the ‘life-rate activity’ within the seed, often termed the ‘enzyme activity’.

The human body requires regular supplies of various enzymes for digestion, nutrient absorption, body development and repair. Enzymes are the catalyst for all living development. Sprouted foods are one of the best sources of living enzymes. In fact, apart from fruits, vegetables and sprouted foods, there are very few foods that contain living enzymes. Nearly all processed and refined foods are deficient in enzyme content. All cooked foods have very little enzyme content, and without enzymes, a food cannot provide maximum nutritional benefits.

Sprouted foods provide a good source of vitamin C and various B group vitamins as well as a good supply of amino acids and such ‘hard to get’ vitamins as P, K and U.

The mineral content of sprouted foods is based on the original source: whole grain, legume or seed. Sprouts are a good source of trace minerals. You can start sprouting the seed of your choice today!

Sprouted foods are a most valuable addition to the regular diet, especially for overweight people. A large number of overweight people have developed their condition due to a decreasing rate of metabolism, often due to a prolonged lack of essential living enzymes in the cooked foods eaten.

An overweight person can obtain excellent low-calorie, low-fat, regenerative energy from a regular supply of sprouted foods, fresh fruits and vegetables. Sprouted foods are also very economical. Just a tablepoon of seeds, when fully developed, will provide enough sprouts to fill a large salad bowl. So sprout off those excess kilos! If you’re too busy to make them yourself, visit your local sproutmarket—or should that be supermarket!—and then start experimenting with the many great recipes available.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

C. P. L.	CALORIES – total: 29 kcal. per 100 grams
46 34 20	Calories from: Carb: 13 Protein: 10 Fat: 6

ALFALFA SPROUTS

Alfalfa sprouts are one of the most popular sprouts, available at nearly every supermarket and health food store. From the tiny alfalfa seed, great health benefits can be obtained. In fact, when considered in the dry weight, as 90% of the sprouts weight is water, the alfalfa sprout provides an enormous amount of nutrients.

For example, the calcium content (1750mg) is better than any cheese (Parmesan, for example, has 1100mg). The iron (35mg) and vitamin A (44,000 IU) content are also enormous. Ensure that your alfalfa sprouts are fresh and rinsed properly, to obtain the benefits and nice flavour. In comparison to lettuce and spinach, alfalfa sprouts provide over three times the value of calcium, iron and magnesium, and for a super salad, alfalfa sprouts with tahini provides complete protein. On their own, alfalfa sprouts are not a complete protein food as they lack four amino acids.

In their fresh state, alfalfa sprouts provide trace minerals such as zinc (0.9mg), copper (0.2mg), selenium (0.6mcg) and manganese (0.2mg) plus cobalt. In the dry weight, values for molybdenum (2.6ppm) have been recorded. A regular serve of alfalfa sprouts can promote blood building and elimination of excess body acids via the urinary system.

Alfalfa sprouts also provide a good supply of vitamin K (30mcg) plus vitamin P, and in their dry weight, a measure of vitamin B12 (0.3mg) has also been recorded. The vitamin C content is low (8mg) but a slice of red capsicum will easily increase the supply. All the basic B vitamins are supplied in small amounts with alfalfa sprouts. A note of caution for persons with inflammatory or auto-immune system problems: high levels of the amino acid canavanine, in alfalfa sprouts, may cause such conditions to be irritated.

On a positive note, alfalfa sprouts have proven very beneficial in preventing the bacteria (Helicobacter pylori) that causes stomach ulcers.

Alfalfa sprouts are a very good source of phytoestrogens, used by the body as antioxidants and for prevention of menopausal symptoms, osteoporosis, heart disease and cancer. Let the freshly prepared alfalfa sprout add life and a beneficial bounce to your daily bread.

C. P. L.	CALORIES – total: 343 kcal. per 100 grams
79 13 8	Calories from: Carb: 270 Protein: 45 Fat: 28

BUCKWHEAT SPROUTS

Buckwheat sprouts are hard to get but fairly easy to grow. The benefits from this relative of rhubarb are remarkable. Buckwheat and sprouts are the best natural food source of rutin, a bioflavonoid and a component of vitamin P, vital for healing of varicose veins, poor blood circulation and hardened arteries. Buckwheat sprouts promote the health of your circulatory system, plus the good supply of potassium (350–460mg) will enhance the functions of rutin. Buckwheat can also be used as a breakfast cereal and obtained as buckwheat groats and cooked like rice. The magnesium content (231mg or 58% d.v.) is very good for the nervous system, and combined with the phosphorus (347mg), the brain system also benefits. The supply of copper (1.1mg or 55% d.v.) and zinc (2.4mg) will promote healing and blood development together with the iron content (2.2mg). Buckwheat sprouts will help you to circulate all over!

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

C. P. L.	CALORIES – total: 106 kcal. per 100 grams
75 21 4	Calories from: Carb: 80 Protein: 22 Fat: 4

LENTIL SPROUTS

Lentil sprouts provide more iron (3.1mg) than any other sprouts or milk, cheese, egg, lettuce or spinach. Lentil sprouts are the ideal way to obtain the maximum benefits from the lentil legume, including a very low calorie content and a fair but complete protein supply (9g) and a very low fat content (0.5g).

Very few foods compare to the lean weight-watching power of lentil sprouts. During the sprouting stage, various changes in the protein and carbohydrate content (22g) occur to improve the digestion of the compact lentil. There are numerous recipes for lentils but they often do not include sprouted lentils, plus they may contain poor combinations. Ideally, lentil sprouts combine best with leafy vegetables and cottage cheese for a simple waist saver, or add the lentil sprouts last and make a great lentil vegetable soup, with carrots, spinach, broccoli and Parmesan cheese. For the cheapest meal in town, try lentil sprouts with rice and increase the protein value by 30% for no extra charge. Fresh lentil sprouts are a good source of vitamin C (17mg or 30% d.v.) plus they provide all the basic B vitamins, especially folate (100mcg or 25% d.v.). Keep a supply of lentils in your pantry for when times get tough; they can sprout new life into the kitchen and provide an abundance of energy. Lentils have been referred to as poor man’s meat, but they have none of the problems associated with meat: no saturated fat, no cholesterol and no free radicals. Let lentil sprouts into your life; add a bit of authentic flavour with spices and herbs for a lean lentil lunch and a big boost to the blood system.

MUNG BEAN SPROUTS

The Chinese discovered the method and preparation of mung bean sprouts over 3000 years ago, and today, people from around the world are utilising an important part of Chinese culture and cuisine. Mung bean sprouts provide extra benefits such as an increase in protein availability, from 23g up to 37g per 100g portion, complete in all the essential amino acids. The supply of B group vitamins is also improved during the sprouting process, especially vitamin B1. Mung bean sprouts are a very good source of organic iron (refer to the section entitled as Mung Bean for more details). Take part in a little Chinese kitchen wisdom today. Mung bean sprouts will enhance any Chinese meal or Asian dish.

SUNFLOWER SPROUTS

Sunflower sprouts are one of the tastiest and most delightful sprouts available. The minerals calcium, phosphorus, iron, potassium and magnesium are well supplied, plus vitamins E and some B group vitamins. Sunflower sprouts make an ideal addition to a tossed garden salad or a sandwich. They are easy to grow, plus they are so cheap you can really save on the shopping bill and gain a great increase in active enzymes, vitamins and chlorophyll supply. If you are too busy to sprout, buy a handy pack of sunflower sprouts next shopping day and surprise yourself with the variety of meals that can use sunflower power and presentation. Sunflower sprouts are waiting to help you shine!

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

CALORIES – total: 198 kcal. per 100 grams

Calories from: Carb: 160 Protein: 27 Fat: 11

WHEATGRASS JUICE & SPROUTS

Wheat is the most dominant and versatile grain in the world, however, the greatest benefits of wheat are not obtained from products such as bread and cereals. In fact, numerous health problems can be attributed to the excess consumption of refined wheat products. The ultimate value from the humble wheat grain is obtained from sprouted wheat and wheatgrass shoots that are pressed into a juice, termed wheatgrass juice. Most juice bars prepare and applaud its health and healing benefits. Dr. G.H. Earp Thomas, a soil expert, calculated that 1kg of wheatgrass is equivalent to 12kg of the choicest vegetables. For those people who are brave enough to sip or skol a dose of wheatgrass juice, it is obvious from the taste and head rush that it certainly is a potent tonic. The chlorophyll content is the major contributor of benefits, especially as it is obtained so ‘fresh’ and alive with enzymes and living nutrients. Usually, a small quantity, ‘a shot’ (approx.10 teaspoons or 35g), is taken and surprisingly the nutrients from such a small serve are enormous (refer to chart below). Apart from supplying over 12 minerals and 13 vitamins, wheatgrass juice provides lycopene—at 830mcg that’s one-third that of tomatoes, but still provides proven protection from breast, lung and prostate cancer. It’s a powerful antioxidant and anti-tumour factor, able to fight against diseases caused by oxidative stress. The vitamin C content is 4 times as potent as oranges and the vitamin A (beta carotene) value is 47,700 IU per 100g, or 16,600 IU per 10 teaspoon serve—that’s potent! Both vitamin A and C protect against cancer. But back to chlorophyll: wheatgrass juice provides 185mg per 35g serve, the ultimate promoter of health and healing, as chlorophyll is loaded with oxygen.

According to the Nobel prize winner, Dr Otto Warburg, oxygen deprivation is a major contributor to cancer. Obviously, exercise is the ideal way to oxygenate the blood, but for those people with chronic illnesses, wheatgrass juice can provide renewed supply of oxygen, direct into the bloodstream, within 15 minutes. Smoking, alcohol, pollution, drugs, fatty foods and high-protein cooked foods all deplete oxygen in the bloodstream.

The chemical composition of chlorophyll is nearly identical to human blood, except it is based on a magnesium atom instead of an iron atom. This unique structure of chlorophyll was described by Dr Birscher, a research scientist, as ‘concentrated sun power’. He stated it increases the functions of the circulatory system and the lungs, plus neutralises toxins, cleanses and rebuilds the body. Wheatgrass juice assists the body to manufacture healthy new red blood cells, haemoglobin.

Wheatgrass juice assists in the elimination of toxins such as fatty deposits, calcifications, hardened mucus, faecal matter and crystallised acids, plus it purifies the liver, cleanses the skin and can remove heavy metals from the body. One ‘shot’ per day will provide renewed energy, healing of various ailments and a positive outlook, due to the remarkable supply of living nutrients, such as the rich iron content (8.7mg). In this era of depleted, processed and snack foods, the ‘shot a day’ may be the simple answer to the hectic pace of city living. Make it at home, get it from shops, buy a juice bar; whatever, just remember, wheatgrass juice is tops for healing!

WHEAT GRASS JUICE

NUTRIENTS	3.5g	'shot' 35g	100g
Calories	13	130	371
Carbohydrate	1.6g	16g	45.7g
Protein	860mg	8.6g	24g
Fibre	1g	10g	28g
Chlorophyll	18.5mg	185mg	529mg
Calcium	15mg.	150mg	429mg
Cobalt	1.7mcg	17mcg	48mg
Copper	17mcg	170mcg	4.8mg
Iodine	8mcg	80mcg	2.2g
Iron	870mcg	8.7mg	24mg
Magnesium	3.9mg	39mg	111mg
Manganese	240mcg	2.4mg	6.8mg
Phosphorus	14mg	140mg	252mg
Potassium	137mg	1.3mg	3,918mg
Selenium	3.5mcg	35mcg	100mcg
Sodium	1mg	10mg	28.6mg
Sulphur	10.5mg	10.5g	300mg
Zinc	62mcg	6.2mg	1.7g
Vitamin A	1668 I.U.	16,668 I.U.	47,704 I.U.
Vitamin C	7.5mg	75mg	214mg
Vitamin E	320mcg	3.2mg	915mg
Vitamin K	35mcg	3.5mg	100mg

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.