“Sprouted grains” are becoming quite popular, thanks to the amazing nutritional benefits. Seeds, legumes, when soaked in the water, they germinate making the outer layers to split open letting them blossom. These emerging sprouts consume the grains starches and thereby earning the additional nutrition value.
You have a lot of options when it comes to sprouting. Raw almonds, groats, lentils, quinoa, wild rice, wheat berries, chickpeas, millet, barley, amaranth, kamut, radish seeds, alfalfa, adzuki beans, black beans, buckwheat, mung beans are the good options, and yet the list is endless.
Health Benefits of Sprouts
Sprouts contain good number of enzymes that boosts the various metabolic processes and chemical reactions in the body, and aids in the digestive process. They assist in breaking down the food effectively and increase the absorption of nutrients by the digestive tract. The dietary fiber in sprouts improves the digestive function, and it eases constipation, as well as diarrhea, and prevents the colorectal cancer.
Sprouts boost metabolic activity, and the protein content in it specially aids in the maintenance of cells, organ repair, skin regeneration, bone growth, muscle development and overall functioning and development of your body.
Lack of iron in your body can drop your red blood cells count, and this can lead to fatigue, nausea, light-headedness, and stomach disorders. Proper iron content and red blood cells can improve blood circulation thus mounting the oxygenation of organ systems and cells to optimize their performance. Sprouts can improve circulation of blood in the body and reduce the risks of Anemia.
Sprouts are rich in nutrients and low in calories. Include sprouts in your diet to make you feel full for longer, due to the release of ghrelin, a hunger hormone that helps to reduce overeating and snacking, thus aids in weight loss.
How to make sprouts
Sprouting is not only cost effective, but requires no special equipment, no soil nor sunlight. The process needs warmth and moisture.
1. Choose Your Seeds
You can choose from a variety of seeds, beans or grains, be it alfalfa, broccoli, lentil, wheat and mung beans or experiment with any of the nuts too. Purchase organic seeds that guarantee a good germination rate.
2. Rinse the Seeds
Whatever you choose to sprout, discard the damaged seeds and rinse them well with lukewarm water, to ensure they are bacteria-free. Rinse them twice or thrice.
Transfer them to a canning jar by submerging it in boiling water for 15 minutes. Now keep the seeds in the sterilized jar, fill them with water allowing for absorption. With a clean cloth and a rubber band, cover the jar. Let the ingredient soak for 8-12 hours. It will activate the dormant seeds, and helps in eliminating non-digestible carbohydrates that leads to gas and other digestive problems.
4. Drain the Container
Drain the seeds into the sieve and rinse well. Now, place them in a sprouting tray, spreading them evenly and thinly. Ensure the water is drained, as water or moisture can cause bacteria.
Make sure you rinse the seeds twice as they sprout, and ensure there is no standing water. Standing water can cause various bacteria, as they don’t latch onto your developing sprouts.
Most sprouts will be readied to harvest within three to ten days, and they are ready to eat once the baby leaves are free of the seed hull. It’s however difficult to specify an exact growth period, since the seeds, beans and grains grow at different rates. Eat your sprouts while the root is still one thin thread, as they become less palatable when sub-roots appear.