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Diet And Nutrition: Sprouts

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Sprouted seeds and beans contain many more nutrients than fully-grown supermarket vegetables.

Examples of these are: alfalfa, chickpeas, mung beans, and fenugreek.

By including sprouts in your daily diet, you can increase your nutrient intake considerably.

You can find a range of simple sprouters, but you don't need to buy one because I'm going to show you how to grow them using a jar, two elastic bands, and a muslin cloth.

I'm going to put half a cup of mung beans and we put the mung beans into the jar.

Then we cover the jar with the cloth. For the purposes of this demo, I'm using a fine mesh cloth.

We take two elastic bands, put them over the jar, and then we fill the jar with water.

And this is to germinate the seeds.

Now, you fill the jar about two-thirds up to the top of the jar. We then leave the seeds in an aerated, non-sunny position for 12 to 24 hours.

We then drain it out like this.

The water will be slightly discoloured, so what we need to do is we need to, under a tap, keep washing the seeds, but you don't need to take off the mesh.

After you've fully washed and drained your seeds, you then need to take the jar and put it at a 45-degree angle, draining downward, in a well-ventilated position away from direct sunlight.

You need to make sure that the seeds don't cover the screen so that there is enough space for the air to circulate.

Remember to wash your seeds twice a day every day.

After a number of days, they're going to start to look like these here.

And here we have alfalfa, which have been growing about five days. We've got chickpeas here, which have been growing about three days.

And we've got mung beans sprouts that have been growing about two days.

And then we have fenugreek seeds what have been growing about five days.

And all of these are ready to eat.

This colourful and hearty salad is rich in protein and has a variety of pulses, such as chickpeas, mung beans, adzuki beans, and lentils with chopped tomato, cucumber, with a mustard dressing.

This leafy green salad has a little gem lettuce, watercress, avocado, tomato, chopped celery, olives, and spring onion with alfalfa and fenugreek sprouts with a French dressing.

This is a lettuce leaf wrap. You can fill a lettuce leaf with a variety of your favourite sandwich fillings such as tomato, avocado, hummus, cucumber strips, basil leaves, and a few pine nuts, and top it off with a few sprouts such as alfalfa.

I love sprouting. I do it every day. And it's a really great nutritious and tasty way to increase nutrients in your diet, and I really recommend you give it a go.


10096 Revised November 2012

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