The secret of sprouts

 

All types of bean sprouts are excellent sources of nutrition.

A sprout is the young growth, or shoot, from a seed. The taste and texture of sprouts vary depending on the bean. With only a few exceptions, all bean sprouts contain the same basic nutrients, but not in the same amounts.

Basic Nutrition

The caloric value of sprouts are very low, so it is safe to say you won't be gaining weight from sprouts. Bean sprouts are a great source of vitamin C and they are also a good source of eight vitamin B's. Their protein values range from three grams (mung sprouts) to 13 grams (soybean sprouts). This makes them a good source of protein because three grams represents 6 percent and 13 grams equals 26 percent of the recommended daily value (DV). They're all low in total fat and carbohydrates. Lentil and soybean sprouts provide higher amounts of most minerals: iron (18 and 12 percent DV), magnesium (9 and 18 percent DV), phosphorus (17 and 16 percent DV), potassium, (9 and 14 percent DV), zinc (10 and 8 percent DV) and copper (18 and 21 percent DV). Both are also a great source of manganese, with lentil sprouts having 25 percent and soybean sprouts providing 35 percent DV. All three contain small amounts of calcium. Mung sprouts provide all the same minerals in a range of 3 to 9 percent DV.

Many different types of bean seeds can be germinated and sprouts harvested, including kidney, navy, pinto, mung, lentil and soy beans

It is fun to teach kids how sprouts grow, you can pick up the seeds at health food stores. They are easy to grow too.

How to add sprouts to your families diet:

Add to tossed salads

Use in coleslaw (cabbage, clover, radish)

Try in potato salad (mung bean, lentil)

Try in wraps and roll-ups (alfalfa, sunflower, radish)

Stir-fry with other vegetables (alfalfa, clover, radish, mung bean, lentil)

Blend into fruit shakes or juices (cabbage, mung bean, lentil)

Blend with vegetable juices (cabbage, mung bean, lentil)

Replace celery in sandwich spreads (lentil, radish)

Mix with soft cheeses for a dip (mung bean, radish)

Grind up and use in sandwich spreads (lentil, radish)

Top grilled cheese sandwiches after grilling (alfalfa, clover)

Stir into soups or stews when serving (mung bean, lentil)

Mix into pancake or waffle batter (buckwheat)

Eat them fresh and uncooked in a sprout salad (salad mixes)

Top omelet or scrambled eggs (alfalfa, clover, radish)

Combine in rice dishes (fenugreek, lentil, mung bean)

Add to sushi (radish, sunflower)

Saute with onions (mung bean, clover, radish)

Puree with peas or beans (mung bean, lentil)

Add to baked beans (lentil)

Steam and serve with butter (mung bean, lentil)

Use in sandwiches instead of lettuce (alfalfa, clover, radish)