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Broccoli
sprouts are packed with cancer-protective compounds.
One compound in particular called sulforaphane has
been shown to improve the liver's ability to
detoxify carcinogens and other toxic compounds.
3-day-old sprouts of certain cruciferous vegetables,
including broccoli and cauliflower, contain 10-100
times higher levels of sulforaphane than do the
corresponding mature plants. In fact, just one ounce
of broccoli sprouts contain an equivalent amount of
sulforaphane to one-and-a-half pounds of mature
broccoli!
Many health food stores have sprouting starter kits
that make the process easy to understand and
complete. It's worth noting here that some sprouts
will not do much sprouting in polluted tap water,
making a cleaner water source (like bottled spring
water or filtered water) a better choice when
sprouting. Although mung bean sprouts
and alfalfa sprouts are the most common
commercially available sprouts, equally easy to
sprout and healthy are red clover, radish
mustard, lentil, adzuki,
garbanzo, pumpkin, and sunflower.
Quick serving ideas
-
Sprouts make great replacements for lettuce on
sandwiches
-
Sprinkle tossed green salads with a mix of
alfalfa and broccoli sprouts.
-
Make a powerfully healthy burrito by adding a
handful of sprouts.
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Safety
considerations
One word of caution about alfalfa: this seed has
higher than usual amounts of an amino acid called
canavanine, which has been associated with worsening
of inflammatory conditions including rheumatoid
arthritis and systemic lupus erythematosus.
Individuals with chronic inflammatory conditions,
including autoimmune conditions, may want to avoid
alfalfa sprouts for this reason.
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HOW TO SPROUT
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From
Healing with Whole Foods, by Paul Pitchford.
Use one part seed to at least 3 parts water. Soak
in a wide-mouth jar (half gallon or larger jars are
more convenient).
All measurements below yield one quart of ready
sprouts
Seed
|
Soak Time |
Days to Sprout |
|
2 Tbsp alfalfa or red clover |
6 hours |
5-6 days |
|
1/4 cup radish or mustard |
6 hours |
5-6 days |
|
1/2 cup lentils or fenugreek |
8 hours |
3 days |
|
1/2 cup mung bean |
8 hours |
3-5 days |
|
1 cup wheat or rye |
12 hours |
3 days |
|
1 cup aduki, chick peas, soy, or other
legumes or grains |
12 hours |
3-5 days |
|
2 cups sunflower seeds |
12 hours |
2 days |
1-
Cover the mouth of the jar with stainless steel
sprouting screen or cheesecloth, which is tied on or
secured with a rubber band. After soaking seeds
(use distilled or spring water), drain well and keep
in warm dark place – sprouting time increases with
more light and cooler conditions
2-
Rinse twice a day, ideally morning and evening. An
exception is soy, which may rot if not rinsed 4
times daily. Keep jar tilted mouth down for better
drainage – thorough rinsing and complete draining
improve sprout flavor. You can save all rinse water
for cooking, animals, or plants.
3-
After 3 days place alfalfa, red clover, radish, and
mustard sprouts in a cool place with indirect
sunlight to induce chlorophyll. Continue rinsing
twice daily until sprouts are ready.
4-
During the sprouting process, the hulls on certain
seeds slough off. It is important to remove hulls
from alfalfa and radish sprouts since these easily
rot. To remove the hulls, place the sprouts in a
large bowl of water and agitate them, further
loosening and brushing them aside. Gently reach
under the sprouts and lift them out of the water,
without disturbing the sunken hulls.
5-
Drain sprouts well. If refrigerated, they keep up
to one week in a plastic bag or covered glass jar.
Enjoy! |
