Nutrition

Sprouted seeds: nutritious and easy to consume

Although sprouted seeds are still little known, they are nevertheless nutritious and easy to consume. In addition, you can yourself grow the seeds of certain vegetables, cereals, legumes or oilseeds and gradually introduce them into your diet.

There are several types of sprouted seeds: fine aromatic shoots (leek, radish, mustard, cabbage, alfalfa, etc.), leguminous seeds (lentils, mung beans, chickpeas, etc.) or cereals (wheat, quinoa, etc.) which are more “rustic” and finally oilseeds (sesame or sunflower).

Several types of seeds

Sprouts of alfalfa are really unanimous, they are very easy to obtain, they are sweet to taste, they are also easily found on the market in ready-to-eat trays. Mixtures of fine aromatic shoots of radish, fennel, cabbage, etc. are also very popular because they spice up dishes like herbs, for example.

Wheat sprouts are also often used as well as mung bean sprouts (commonly known as “bean sprouts”).

Nutritional treasures

Germination transforms the seed and leads to a series of positive changes: enzymes carry out pre-digestion, starch is transformed into components that are easier to digest, vitamin and trace element levels increase! After germination, the nutritional value of the seeds is increased tenfold and they provide the body with vitamins and trace elements that can be considered as bio-available.

The best ways to grow at home

Very simply by using a sprouter (there are all kinds with trays, some even have tiers for rotation of the seedlings) or a glass jar (there are commercial bases specially designed to hold the glass jars in position “small greenhouses”). The culture is carried out both in germinating trays and in a glass jar, it all depends on the space available and the quantity consumed. Particular attention must be paid to the quality of the water used (spring water, filtered water) and careful watering and rinsing (no stagnant water!).

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Easy to prepare, they are eaten raw

Sprouted seeds are mostly eaten raw. Most can be used as aromatic herbs. The small thin shoots of radish, mustard, alfalfa, fenugreek… flavor salads, raw vegetables, decorate terrines or aspics, bring a fresh touch to purees or vegetable mousselines. Only the most “rustic” ones such as legumes (chickpeas, lentils) can be tenderized for 1 minute in steam or by blanching them for 2 to 3 minutes. You can also sauté mung bean sprouts very briefly in a wok with a drizzle of soy sauce.

Some recipes

Some sprouted seeds go more readily with hot dishes: pan-fried vegetables, vegetable pancakes, paella or risotto… For example: a mushroom and onion risotto with a handful of sprouted lentil seeds added when serving.

The sprouted seeds of legumes can also be reduced to a spreadable paste (for the aperitif). They are mixed in a small puree blender for babies with vegetable oil, herbs or spices and a little salt (ex: hummus of sprouted chickpeas with a little sesame oil, a dash of lemon juice and a pinch of herb salt). I use the sprouted shelled sunflower seed in the composition of a vinaigrette by mixing it with vegetable oil and soy sauce. With the tenderest and sweetest sprouted seeds, you can even taste sweet dishes: pear compote with sprouted sesame seeds, fresh fruit salads with fennel shoots, breakfast cream with sprouted sunflower… The recipes are very varied. and original!

[HighProtein-Foods.com]

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