In todays health conscious world, sprouts occupy a prominent place in the daily diet list. Considering the health benefits it contain, its natural that it tops one among the highly nutritive value food. Alfalfa, Soya and Mung bean sprouts are considered to be the toppers on this list.
The health benefits are enormous. I would like to mention a few of these here. Sprouts are very nutritious, as they contain all the elements that a plant needs for life and growth. The simple process of sprouting brings out many enzymes in germinated seeds, legumes, and grains, making them easier to digest. It also increases the amounts and bioavailability of protein, vitamins and minerals, transforming them into nutrition powerhouses. Overall, sprouts provide excellent quality nutrients and, by weight, are the rich sources of an array of vitamins, minerals and anti-oxidants.
The sprouts help in fighting or controlling many diseases and aids in boosting the functions of several systems in our body like the ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anaemia, help with weight loss, lower cholesterol, reduce blood pressure, prevent neural tube defects in infants, protect against cancer, boost skin health, improve vision, support the immune system, and increase usable energy reserves.
All of the nutritional and medicinal benefits of sprouts are derived from their impressive vitamin, mineral, and organic compounds content. Sprouts contain a significant amount of protein and dietary fiber, as well as vitamins K, C, A. In terms of minerals, sprouts contain manganese, copper, zinc, magnesium, iron, and calcium. Many of these component nutrients increase dramatically as the sprout continues to develop. Along with all of those components, sprouts are also a rich source of enzymes that are essential for health. The more you keep sprouts, the more nutritional it will become.
Mung beans and Mung bean sprouts are consumed on regular basis in my household. My hubby loves it in all forms. The most important thing about the sprouts are that it should be consumed as raw as possible. Next option is steaming. Steam for a minute or two so that does not loose much of its value. Then I make stir fry’s also. I do this with out cooking too much. There are people who consume this on daily basis in India in cooked forms too.
One of the interesting feature of this product is that it can be added to almost any type of preparations. Be it salads, pancakes, stir fry’s, sandwiches, juices, milkshakes, dosas, idlis or any type of bread items you prepare, omlettes, soups and snacks. You can use this in raw form, as a paste or crushed or steamed.
Today’s my recipe is the salad which I make on a regular basis. We have this for dinner. When combined with tomatoes, cucumber, cilantro, cayenne pepper, olive oil, the health benefits are incredible. I’ve added some basil for flavoring. Tomatoes will bring in some sourness and excitement for kids who are reluctant to have this. Sauteed a few crushed garlic to increase the medicinal value and to take away the raw smell.
I always grow sprouts at home fresh and organic. Mung beans is the main sprouts which we use. I grow sprouts with almost all the legumes and pulses. A mixed stir fried sprout bowl is the easiest and healthiest dinner. The people on diet can use this as it is very fulfilling and energy packed. I grow sprouts pretty large quantities and keep it outside for 2-3 days. Then give a steam and store it in fridge for later uses.
The nutritional value of sprouts are given below. Courtesy : http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2334/2
Amounts per 1 cup (124g)
Vit C 24%
Vit K 35%
Dietary Fibre 4%
Omega-3 fatty acids 11.2 mg
Omega – 6 fatty acids 28.5 mg
This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus, Potassium and Zinc, and a very good source of Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.
Peel and chop the cucumber.
Finely chop tomatoes and cilantro leaves.
In a bowl, add all the ingredients except garlic.
Mix well until well combined.
Heat a wok and add some olive oil. Add the crushed garlic
Saute till light golden in color.
Add to the sprout bowl and cover with a foil for 5 minutes until the flavor is infused.
Mix well and enjoy!!!