HEALTH/FOOD SPECIAL...Germ Of Good Health : SPROUTS

Germ Of Good Health : SPROUTS

To get more out of your diet, just let those seeds sprout Sprouts are packed with protein, and unlike meat, have no fat or cholestrol

PEOPLE HAVE been eating sprouted versions of seeds for over 5,000 years. In 1282 BCE, the emperor of China wrote about them, and Chinese physicians prescribed them as a cure for several ailments. Accounts of sprouting appear in the Old Testament, and eating sprouts was a well established part of the ancient Hebrew diet too. The West, however, woke up to them only in the ’70s.
They realised they were on to a good thing pretty quickly. The simple act of letting seeds germinate before consumption ups their nutrient content like nothing else. Sprouts are packed with more energy, more minerals, vitamins and proteins. They are easy to eat and digest (since the sprouting process converts starches to simple sugars), can be eaten raw or cooked and don’t cost the earth. Plus, you can grow them right in your kitchen without soil or fancy equipment).
BEAN BENEFITS
Here’s what germinated seeds and pulses do:
PROVIDE PROTEINS: You only need a handful to get your dose of superior quality protein. Soybean sprouts have 13 per cent protein. Lentil and pea sprouts contain close to 10 per cent. Compare this to the 19 percent protein in most meat and 12.5 percent of the stuff in eggs, minus fat and cholesterol and you know it’s a good deal.
BOOST ENERGY: Enzymes, considered the key to longevity, are greatly activated by sprouting. They’ll get rid of that tired, run down feeling you’re forever trying to shake.
PACK IN VITAMINS: A few days of spouting ups the levels of vitamin A, B, C and E up to 20 times. Even an overnight soak of rajma and channa boosts the vitamin content.
BUILD BONES: Sprouts are a great source of vitamin C, essential for good bones, teeth, gums, ligaments, and blood vessels.
KEEP THE HEART HEALTHY: Alfalfa sprouts are a fantastic source of saponins, which lower bad cholesterol and fat (but keep good HDL fats intact). Soak alfalfa and let it sprout and you’ll have raised its saponin content 450 per cent.
STAVE OFF INFECTIONS: Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon.
STAY YOUNG: All sprouts contain highly active antioxidants that prevent DNA destruction. They’ll help keep the lines away and clear eczema, warts, blemishes and spots.
FIGHT CANCER: Canavanine, an amino acid in alfalfa, is good for pancreatic, colon and leukaemia cancers. Sprouts of broccoli and Brussels also help neutralise cancer-causing chemicals.
CLEAR BOWELS: With a sprout-heavy meal, you feel fuller faster, and the high level of fibre means your system stays clean too. They’re a good weight loss tool as well – 100 grams provide only 30 to 50 calories.
COMBAT ANAEMIA: If your diet is primarily vegetarian, chances are, you’re not getting enough iron. Add black chikpea, alfalfa, moong and barley sprouts to your meals. They are rich in the mineral and improve the quality of blood.
CHECK BLOATING: Brussels sprouts are a natural diuretic and combat water retention.
But you could take the easy way out and make a simple meal with rice. Cook rice with a 60:40 ratio of water and coconut milk. Toss sprouts into a wok with the cooked rice, soya sauce and half a teaspoon of sugar. Stir fry for a couple of minutes and dig in. You could go all the way and use sprouted brown rice too. These have a softer texture and a mild nutty flavour.
If your family hates sprouts, trick them by disguising the taste. Stuff tikkis, parathas or aloo bondas with steamed or mashed sprouts.
At breakfast, sauté vegetables and bean sprouts in oil for a few minutes in an omelette pan. Remove and set aside. Whip eggs, milk and seasoning. Pour it into the omelette pan and cook on both sides. Place vegetables in centre and fold.
For a quicker snack, especially for those on the go, soak a handful overnight. Drain and wrap in muslin the next morning and pop it into your bag. If it’s humid enough, they’ll germinate by dusk, about the time you’re craving a pre-dinner snack. Squeeze in some lemon and chomp away.

• by Kavita Devgan HTB120701