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Sprouts
If microgreens are considered tiny plants, then sprouts would have to be tinier plants. And they grow fast! Depending on the type of seed you’re sprouting, they can take as little as two to three days. Alfalfa sprouts are the most famous, but many of the foods we eat begin as sprouts, so there is quite a variety. Common types include greens, microgreens, grains, nuts, seeds, brassicas, grasses, and legumes.
Sprouts can be grown in soil, however most people grow them in glass jars or actual sprouters that have been designed for such things. Advantages of using sprouters include better drainage and air flow, which will prevent the development of mold.
I’m sure you know by now the advantage of eating a diet rich in organic fruits and vegetables. However, one common complaint to getting more of these is affordability. Which is why growing your own sprouts is what I call a no-brainer.
You see, plants at the sprout stage of their life cycle have exponentially more nutrients than their fully-grown selves. And at a fraction of the cost. Providing you a super high quality food source and a super low price. And did I mention how ridiculously easy it is to grow sprouts? No? Well, it is. So no excuses!
Sprouts Benefits
Each type of sprout you grow will come with its own set of benefits. For instance, alfalfa sprouts are a great source of vitamins A, C, D, E, K, along with many of the B vitamins. While broccoli sprouts are also nutritionally dense, and have specific anti-cancer benefits. According to researchers at Johns Hopkins University, 5 grams of broccoli sprouts contain the same amount of glucoraphanin found in 150 grams of mature broccoli.
Glucoraphanin is a glucosinolate found in broccoli and cauliflower, particularly in the young sprouts. Enzymes transform glucoraphanin into sulforaphane, which has anti-cancer properties. The point to take away here is that by consuming the sprouts instead of mature broccoli, you get 30 times the amount of this cancer-fighting compound. But this is normal.
Sprouts and microgreens can contain as much as 40 times the nutrient density of fully grown plants. And they can contain up to 100 times more enzymes, making them much easier to digest, while also significantly improving nutrient absorption. Imagine that. Exponentially more nutrients in a form that our bodies can better absorb.
Getting back to the anti-cancer effects of broccoli sprouts, this 2010 study found that the sulforaphane in broccoli sprouts was able to inhibit breast cancer stem cells.[123] While this 2011 study discovered that, “the bioavailability of sulforaphane and erucin is dramatically lower when subjects consume broccoli supplements compared to fresh broccoli sprouts.”[124]
Proof that food will always be your best medicine. Especially superfoods.
Compared to fully-matured vegetables, sprouts benefits include …
- Very inexpensive
- Always organic (if using organic seeds)
- Locally grown & super fresh
- Much more (and better) protein
- More alkalizing
- Richer in oxygen & chlorophyll
- More essential fatty acids
- More bio-available nutrients
- More vitamins and minerals
- Better nutrient absorption
- Many more enzymes
- More disease-fighting antioxidants
Many of the nutrients in our fruits and vegetables are considered antioxidants. Some of the more familiar antioxidants are vitamins C and E, along with carotenoids like beta carotene, lutein, and zeaxanthin. The greatest benefit of including fresh sprouts in your diet is getting these antioxidants in very high concentrations and in a more bio-available (digestible) form. This really cannot be overstated.
Antioxidants are essential for proper health, as they reduce the effects of oxidation in the body. Oxidation is what causes cars to rust, apples to turn brown when you slice into them, and it causes your cells to die and tissues to degrade. Oxidation has been linked to over 60 diseases, which is why antioxidants (which combat oxidation) are known as disease fighters.
The science behind it can be a bit complicated, but just know this: antioxidants are molecules that inhibit the oxidation of other molecules. Your body produces some, but this declines with age. So getting them through food becomes more important. Oxidation causes rapid aging. Antioxidants slows the aging process. They also minimize the effects of toxins and pollutants. They detoxify the body. They stimulate genes, repair damaged DNA, and stop (and prevent) the spread of cancer and other diseases.
You may have heard the expression, work smart, not hard. That pretty much sums up sprouting. Getting more nutrients into your diet is crucial for optimal health. And sprouts and microgreens do that in bulk, and with less strain on your finances.
Sprouts Uses
What you do with your sprouts is your business, but I suggest eating them. More beneficial that way. And if you’ve been reading this ebook cover to cover, you already know how much I love throwing Pinterest recipe pages your way. So without further ado … alfalfa sprouts recipes. Keep in mind you can substitute any sprouts for alfalfa sprouts. And some of my favorites are mixes that include several different seeds, and even different types of seeds.
Popular ways to use sprouts include salads, sandwiches, and wraps. You can even eat them alone. Or add them to cooked foods. They are particularly good in omelets, stir frys, and soups. You can add them to smoothies or even juice them. And for some reason, they mix really well with melted cheese. But I really love cheese, which means anything mixes well with cheese. Like more cheese!
You can always buy sprouts at the grocery store, but that makes little sense, as the two main reasons to eat them is because A) they are very nutritious (especially when freshly harvested) and B) they are ridiculously cheap and easy to grow. So let’s just assume you understand these two points and are ready to begin growing some sprouts.
In this video, Kim will show you how she grows sprouts in glass jars. The process is the same whether you’re using glass jars or sprouters, however as I mentioned above, I prefer sprouters. They allow you to rinse your sprouts much easier and more thoroughly, and they provide a lot more air flow in-between rinsings, which makes them more resistant to mold.
Sproutman is my source for sprouting seeds, and everything else sprout-related, including the wealth of information you will find. They have a lot of different seeds and mixes, along with sprouters, juicers, dehydrators, blenders, etc.
I’ve had my set of sprouters for a long time now, but if I had to do it all over again I would purchase the Freshlife 3000 Automatic Sprouter. It’s only slightly more expensive than the set of 6 individual sprouters I use, but infinitely easier, and requiring much less space. I’m absolutely in love with this beast, and by the time you read this, chances are I’ll already be enjoying my own.
Well, if you made it this far, you probably deserve a prize. I know, how about better health? No? Well, how about Super Health? Thanks for reading. And don’t forget to look out for the newsletter – It’s Only Natural – every Sunday morning. If you aren’t signed up for it, you can do that here at Best-Adaptogens.com.