We all know that eating foods that are good for us improves our mental, physical, and emotional wellbeing, but, there are some health foods that are even better than others. Sprouts are super easy to grow and provide the body with a wide variety of nutrients. Did you know that the quality of protein in beans, nuts, seeds, and grains is absorbed more efficiently by the body after being sprouted? The same applies to the fiber found in those foods.
Whether you’re looking for new sprouts recipes, haven’t tried them before, or don’t know how to incorporate them into your meals in general – this is for you! We’ve compiled a list of 10 ways to add sprouts to your meals so you can start reaping the benefits of having them in your diet. But first, why eat sprouted foods? What can they do for your body that other vegetables can’t?
The Benefits of Consuming Sprouts
- There are about 100 times more enzymes found in sprouted foods than other uncooked fruits and vegetables. This makes it much easier for your body to assimilate the nutrients it needs from the foods you are eating, leading to an increase in the overall function of the body.
- Essential fatty acid content increases during the sprouting process. Eating fat to lose fat may sound counter-intuitive; however, essential fatty acids are more easily utilized by the body and can boost your metabolism.
- The calcium, magnesium, and other alkaline minerals found in sprouts help to balance the body’s hormone production.
- They are inexpensive – not exactly a health benefit, we know. But saving money makes us feel good too, right?!
- They help to lessen mucus production in the body. Eating them in soups when you’re sick can give you a huge boost in energy and help rid yourself of the illness more quickly.
These nutrient-dense powerhouses are easy to find, consume, and even grow yourself at home, and with all the health benefits they have to offer you, it’s a great idea that you start incorporating them into your meals on a regular basis.
Here are 10 ways to add sprouts to your meals:
There are plenty of ways to add sprouted foods into your meals. This list is a mix of both recipes and suggestions for when you just want to throw sprouts on top of what you’re already eating.
1. Egg-White Omelet
- 2 egg whites
- handful of sprouts
- a few mushrooms and sliced peppers
- a sprinkle of low-fat cheese
2. Sprouted Juice
- handful of sprouted alfalfa
- 1 bunch watercress
- 6 sprigs fresh parsley
- 3 kale leaves
- 3 broccoli florets
- 1 Fuji apple
3. Sprouted Salad
• 2 cups of sprouted moong beans
• 1 small or medium sized onion, finely chopped
• 1 medium-sized tomato, finely chopped
• 1 green chili (optional), finely chopped
• 1/4 tsp red chili powder
• 1/2 tsp chaat masala (optional)
• 1 tsp lemon juice or as required
• 1 boiled potato or sweet potato (optional)
• salt to taste
4. Green Smoothie
• 1 1/4 cups water
• 1 banana fresh or frozen
• 1/2 cup berries of your choice, fresh or frozen
• 1 cup sprouted veggie of choice
• 1 teaspoon green powder (optional)
• 1 tablespoon chia seeds soaked overnight
• 1 tablespoon honey
• 1 cup ice unless using frozen fruit
5. Snacks
Radish or mungbean are the best for snacking. You can add a little soy sauce, peanut sauce, sea salt, or any other topping you enjoy to add more flavor.
6. Stir-Fry
• 1 cup sprouted moong bean
• 1 tbsp soy sauce
• 1/2 tbsp sugar
• Salt to taste
• 1 tbsp coconut oil
• A few drops of sesame oil
7. Club Sandwich
- assorted veggies such as cucumbers, red onions, lettuce, carrots, and radishes
- a ripe but firm avocado, halved, pitted, and peeled
- whole grain bread
- handful sprouted alfalfa
- slice of goat cheese
- salt and olive oil to taste
8. Use Sprouted Beans in Dips and Spreads
Barely sprouted beans can be used as a substitute for cooked beans in almost any bean dip/spread recipe. Your body will digest the sprouted beans more efficiently than the cooked beans.
• 2 cups dry pinto beans
• 1 onion, diced
• 3 cloves garlic, diced
• 1 pound grass-fed ground beef
• 1 can tomato paste
• 4 cups homemade stock or water + additional as desired for consistency
• 2 teaspoons to 1 tablespoon sea salt, plus additional to taste
• 1/2 teaspoon black pepper, plus additional to taste
• 1-1/2 to 2 tablespoons cumin, or to taste
• 1 tablespoon paprika, or to taste
• 1 teaspoon oregano
• 1 teaspoon thyme
10. Sprouted Bean Flour
Go through the sprouting process with your beans of choice, dehydrate, and use as a substitute for any recipe calling for bean flour.
Sprouted foods will provide your body with many health benefits. Try any of these recipes to find your favorite way of eating them. Don’t be afraid to get creative with mixing up the recipes- if one flavor doesn’t work for you, trying something else could change the entire dish for the better!
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