If you want to up your nutrient intake there is no better way than adding sprouted foods to your diet, says Sarah Best.
Did you know that there’s a whole class of superfoods which cost next to nothing, can be grown anywhere (including on your kitchen worktop), are loaded with protein, vitamins, minerals, phytonutrients and enzymes, all in easily absorbable form, and even continue to grow in nutritional value after they’re harvested?
Welcome to the world of living foods, often referred to as sprouts.
And that’s only the start. "Many health benefits make sprouts superfoods, beyond the vitamin, mineral and protein content," says health author Steve Meyerowitz, also known as Sproutman. "They are exceptionally fascinating foods." Jill Swyers of Living Foods For Health echoes this: "Living foods are all about energy. They’re alive"
Put simply, what sprouted foods give you, you can’t get from any other food group. They are bursting with life force and the electrical energy your body needs to thrive. There is much still to be discovered about sprouts and no doubt their already established superfood status will only grow as science continues to document their unique properties. But sprouts have long been recognized as a wonder food. Ancient Chinese physicians prescribed them for curing many disorders, and they are used in this way today at the world’s most cutting edge healing centres.
Sprouts are created through germinating seeds, nuts, beans, lentils or grains. It is as simple as soaking them in water in order to remove the enzyme inhibitors that keep them in their dormant state, and then leaving them for a period of time - this varies depending on what you are sprouting.
During germination, a form of pre-digestion occurs, making their abundant nutrients extremely easy for the body to assimilate. Proteins are broken down into amino acids, fats turn into essential fatty acids and carbohydrates are converted into simple sugars. Most amazingly of all, vitamins and other nutrients that were not there before are created through the absorption of atmospheric elements during growth. For example, dried legumes have no measurable vitamin C, but sprout them and they become a rich source of this nutrient.
The explosion of nutrient levels that takes place during germination can be off the charts. When researchers at Johns Hopkins University School of Medicine tested the levels of a cancer-fighting substance called sulforaphane, they found it to be up to 50 times higher in three-day old broccoli sprouts than in mature broccoli - itself considered a very good source.
In short, sprouts are the ultimate multi-vitamin, mineral, phytonutrient, enzyme, protein and fatty acid supplement! And because they are baby plants with extremely delicate cell walls, all of their goodness comes in the most easily digestible form. The abundant enzymes further enhance their digestibility. "You can use them instead of an enzyme pill," says naturopathic nutritionist Fiona Corliss. "Eat sprouts before a cooked meal and you’ll digest it much better."
Living foods are one of the best sources of protein on the planet and it is protein in exactly the form the body wants - raw amino acids. If you are not feeling strong and energetic on raw food, protein could be the reason. Says nutritionist Yvonne Bishop Weston: "Protein is often the difference between people doing well on raw food and not."
All edible grains, seeds and legumes can be sprouted, and some nuts and seeds. You have probably tried sprouted mung beans, lentils and alfalfa but what about daikon radish, fenugreek and quinoa? There is a whole world of living foods waiting to be discovered!
Where to get sprouts
They are showing up in more and more supermarkets and health stores. But if you can’t find them where you shop, or if you want to save money, you can easily grow your own. It takes only a few moments a day to tend your indoor garden and have a constant supply of delicious, fresh, organic vegetables. It is also great way of adding more raw foods to your diet.
How to consume sprouts
They are delicious in salads of any variety. They can be added to vegetable dishes such as soups and stews after cooking and they will help with the digestion of the meal, thanks to their enzyme content. Sprouts can be juiced with other vegetables, and they can also be mixed with cucumber, apple, herbs and other raw foods and blended into "energy soups". Sprouted nuts and seeds can be eaten as is or blended into nutritious milks - either way they taste wonderful.
Recommended books
• Sprouts, The Miracle Food: Complete Guide To Sprouting by Steve Meyerowitz
• Living Foods For Optimum Health by Brian Clement
• Living Foods For Radiant Health by Elaine Bruce
