Sprouts

Sprouting is the practice of germinating seeds to be eaten either raw or cooked. Sprouted foods are a convenient way to have fresh vegetables for salads, or otherwise, in any season and can be germinated at home or produced industrially. They are a prominent ingredient of the raw food diet and common in Eastern Asian cuisine. Sprouting is also applied on a large scale to barley as a part of the malting process. A potential downside to consuming raw sprouts is that the process of germinating seeds can also be conducive to harmful bacterial growth.

Sprouts

Nutritive value 

VITAMINS

Vitamin C - 2.7 mg
Vitamin B1 (thiamine) - 0.025 mg
Vitamin B2 (riboflavin) - 0.042 mg
Niacin - 0.159 mg
Pantothenic Acid - 0.186 mg
Vitamin B6 - 0.011 mg
Folate - 12 mcg
Vitamin A - 51 IU
Vitamin K - 10.1 mcg
Vitamin E - 0.01 mg
Contains some other vitamins in small amounts

MINERALS

Potassium - 26 mg
Phosphorus - 23 mg
Magnesium - 9 mg
Calcium - 11 mg
Iron - 0.32 mg
Sodium - 2 mg
Zinc - 0.3 mg
Copper - 0.052 mg Manganese - 0.062 mg
Selenium - 0.2 mcg
Also contains small amounts of other minerals.

Health Benefits

• Sprouts contain oxygen. Because sprouts are a ‘living’ food, they contain hundreds of molecules of oxygen, which is essential for healthy cells. Oxygen-rich foods can ward off viruses and even kill off bacteria. You need a fair amount of oxygen-rich foods in your diet to enjoy the benefits, and sprouts can help you achieve your nutrition balance for the day!

• Sprouts have an alkalizing affect on the body. Your body needs to be alkaline in order to be healthy, and there are several foods and toxins that can offset this balance. Sprouts are very alkaline, so you’ll be helping your body achieve balance with ease.

• Sprouts contain healthy fats.  Sprouts contain EFAs, the essential fatty acids your body needs to perform basic body functions. You need a certain level of fat in your diet in order to ward off infections and strengthen your immune system. Sprouts are rich in EFAs, so they can support a healthy diet and keep your metabolism functioning at its optimal level.

• Sprouts are natural sources of fiber. Fiber helps keep your digestive system healthy, and helps you feel fuller between meals.  Eating more fiber can support your healthy diet and reduce the risk of constipation.  Loading up your sandwich or a meal with sprouts can give your daily fiber counts a boost, and help you digest your meal easily.

• Sprouts can give you a dose of vitamins B and C. Sprouts contain a number of vitamins and minerals, and the quantities are even greater when you soak the seeds overnight.  Soaking the seeds overnight increases the levels of vitamin B, so you will always be doing your body a favor by doing this.

• Eating sprouts increases your protein count. Sprouts contain a significant amount of vegetable proteins, and can support your healthy diet. They can even be a healthy alternative to meat, so if you’re vegetarian, sprouts should be a part of your daily or weekly diet!

• Sprouts are very low in calories. If you’re watching your weight and cutting back on calories, sprouts will support your lifestyle.  Sprouts contain only 9 calories per ounce, and these are a combination of healthy carbs, protein, and healthy fats. You can load up your pocket pita, sandwich and salads with generous amounts of sprouts to enjoy all of the benefits of this amazing vegetable – and do it guilt-free!

Recipe

Ingredients

• 100grms Sprouts.
• 1 small onion.
• 2 tsp Vegetable oil.
• Salt as required.
• one Lemon.
• 1 tsp coriander powder.
• 1 tsp red chilli powder.
• 1 tsp pepper powder (optional).  

Method

• Take 100gms sprouts which are well done germination process for 3-4 days old
• Clean the all the sprouts well with clean water
• Chopped onion
• Heat the Pan and pour 2 tsp Vegetable oil
• Pour chopped onions and sprouts into hot oil.
• Add Salt as required and put one tsp Coriander powder and one tsp red chili powder and mix it well.
• Drop little bit Lemon and serve hot