Susan Smith Jones, PhD

Sprouts: A Treasure Trove of Nutrients & Vitality Galore

In his glorious poetry collection entitled Leaves of Grass, Walt Whitman wrote: The smallest sprout shows there is really no death. As a food, sprouts are approximately 5,000 years old. In 2939 B.C., the emperor of China wrote about their versatile qualities, and these little gems still remain one of the most nutritious foods on earth. The humble sprout truly is one of nature's most amazing creations. If you'd like to listen to an interview I did on the ABC's of growning and consuming sprout, click the playbar below:

When I was a teenager, my grandmother taught me how to grow sprouts and educated me on their benefits for healing the body and restoring vitality. Consuming and growing sprouts has been dear to my heart for 40 years. If you were to visit my kitchen today as I'm writing this, you would find the following sprouts growing with some ready to harvest and others in the early soaking stages: Red Clover, French Blue Lentils, Red Lentils, Garbanzo, Alfalfa, Radish, Sunflower Seed, and Wheat Grass. For years, I've purchased my organic sprouting seeds (I always get organic seeds for sprouting) through this top-notch company — Handy Pantry. It's a family-run business with a commitment to excellence and a contagious passion for the best sprouting seeds and a variety of sprouting supplies.

If you read any of the previous six blogs about sprouts and growing them, it's already evident to you that I have a passion for sprouts — eating them, growing them, and teaching others of their nutritional value and life-enhancing qualities. Whether you enjoy alfalfa sprouts, lentil sprouts, red clover sprouts, or sunflower seed sprouts, or perhaps you've never tried any sprouts at all and want to learn more about them, here's some information on the nutritional value of a variety of sprouts with some simple suggestions on how you can incorporate them into your diet. In this blog, I'll feature the nutrients found ln the sprouts of Barley, Broccoli, Buckwheat, Chinese Cabbage, Fenugreek, Garbanzo, Green Pea, Lentil, Mung Bean, Radish, Red Clover, Red Winter Wheat, and Sunflower Seed Sprouts. Here's a 2-part radio interview I did on the program Bloom Talk that you might enjoy where I talk about my passion for growing sprouts and using them to help heal the body and mind. Click HERE to listen.

Alfalfa Sprouts: This is one of the most popular, nutritious, and delicious of all sprouting seeds. Alfalfa Sprouts are high in protein, essential amino acids, and eight digestive enzymes. They also boast vitamins A, C, B-complex (including B-12), D, E, and five minerals — iron, phosphorous, calcium, magnesium, and potassium. When these delicate sprouts are exposed to light, they become rich with chlorophyll, too. Alfalfa sprouts are very tasty, with a sweet, nut-like flavor. They are a lot safer, less expensive, and more fun to eat than factory-field, chemicalized lettuce. They sprout easily on their own or in combination with other seeds. If you are new to growing your own sprouts, you might want to start with alfalfa sprouts. They make a lively addition to the diet in salads, sandwiches, soups, etc. I even blend them in my smoothies to make the smoothie richer in nutrients and fiber.

Barley (unhulled organic): Much like wheat grass, barley grass is also rich in B vitamins particularly thiamine and riboflavin, and also provides protein and many minerals. To grow, soak the unhulled grain overnight and place close together in a tray of sifted organic forest mulch (from any nursery). Cover with wet paper after watering the entire tray and block the light for three to four days with black plastic (this is all detailed in a previous blog). Then, expose it to the light for an additional three to four days and continue to water as needed. Cut an inch from the base to harvest and juice in a slow revolution juicer as you would with wheat grass — both juices are very nutritious!

Broccoli Sprouts (raw): These delicious sprouts (pictured in the photo to the right) are so good for you. I eat at least a quarter cup daily, except when I'm traveling and don't have access to them. They provide your miraculous body with vitamins A, B, and C; potassium; and the phytochemicals sulforaphane, indole, and isothiocyanate. Research suggests these phytochemicals may reduce the risk of breast, stomach, and lung cancers. They resemble alfalfa sprouts in appearance and can be used in a similar way in your meals.

Buckwheat Sprouts: One of my favorites, buckwheat sprouts are rich in protein, iron, calcium, phosphorous, vitamin B-complex, vitamin E, and large amounts of rutin and bioflavonoids. Rutin has a powerful, beneficial effect on the arteries and circulatory system. Bioflavoonoids work with vitamin C to help detox the body and build the immune system. Buckwheat lettuce makes a tasty addition to any salad.

Chinese Cabbage Sprouts: These versatile sprouts provide lots of vitamins A and C, minerals, and when exposed to light, are high in chlorophyll as well. They even taste like cabbage and are excellent when chopped up in coleslaw. Do not sprout too long or they will taste bitter.

Fenugreek Sprouts: These medicinal sprouts have a treasure trove of healthy elements in them. For starters, they contain choline (a fat controller) and are rich in protein, iron, and vitamins A, D, and riboflavin. Fenugreek is a strongly scented herb of the pea family. In my private practice, I have used fenugreek sprouts to help with digestive problems, including ulcers. It is spicy and a major component in curry powder. These sprouts are best used sparingly in salads, soups, sandwiches, curries, and rice dishes. I use the fenugreek herb in tea form to help dissolve mucus in the body.

Garbanzo: One of my favorite ways to use garbanzo bean sprouts is in an enzyme-rich, raw-food hummus (it's rawsome!) that I usually make a few times weekly to enjoy personally and to give away to friends and clients. When making into hummus, you want to use the beans when sprouts are one to two days old. Garbanzos are rich in healthy carbohydrates, fiber, calcium, and protein as well as magnesium, potassium, and vitamins A and C. You'll want to soak this bean for eight hours, or overnight, then rinse and drain. Spread evenly in a sprouter. Rinse two to three times per day for three to four days. Do not expose to sunlight.

Green Pea: These are rich in chlorophyll, protein, enzymes, and minerals. Whole peas would be sprouted using the above method for two to three days. Do not expose to light.

Lentil Sprouts: Also another one of my favorites because of the variety of colors, lentil sprouts are high in fiber; protein and amino acids; vitamins A, C, B-complex and E; and iron, calcium, and phosphorus. Raw lentil sprouts can be a bit peppery to the taste. Their flavor is more sweet and nut-like when cooked. Lentils sprout well with other seeds. They make a good substitute for celery or green pepper in salads, soups, and vegetable combinations. Sprouted lentil soup is hearty and nutritious and was a staple food in the middle east in biblical times.

Mung Bean Sprouts: Most people are familiar with mung bean sprouts, commonly used in Chinese cooking and restaurants. Like most sprouts, mung bean sprouts are a nutritional powerhouse. They are high in choline, protein, and the amino acid methionine. As well, they contain vitamins A, B-complex, C, and E. Add to this list the minerals calcium, magnesium, potassium, and phosphorous and trace elements zinc, chromium, and iron. Mung bean sprouts have a crisp, crunchy texture and a flavor similar to fresh-picked garden peas. They are a tasty addition to salads, vegetable dishes, and oriental main dishes.

Radish Sprouts: These little gems sprout well by themselves or with other seeds and make a spicy addition to any salad or vegetable dish. Radish sprouts are high in vitamins A, B-1, B-3, B-6, and C, folic, pantothenic acids, potassium, iron, and phosphorous. When exposed to light, they turn light green with chlorophyll. Radish sprouts are crisp, slightly hot and tangy, like tiny radishes. If you like spicy foods, you will enjoy these sprouts.

Red Clover Sprouts: One of my top three sprouts, red clover is very detoxifying to the body and very tasty, too. These sprouts resemble alfalfa sprouts and contain many of the same vitamins, minerals, and amino acids. They also turn green with chlorophyll when exposed to light. They add a zestful taste to salads and other dishes and sprout well with other seeds.

Red Winter Wheat Sprouts: One of the most nutritious, delicious, and versatile of all the sprouted grains, these sprouts are high in fiber, protein, amino acids, vitamins A, B-complex, C, and E as well as niacin and panthothenic acid. Sprouted wheat is full of the sugar maltose and has a sweet, nutty flavor. It can be used in a wide variety of ways, including sprouted wheat breads and muffins, and for making wheatgrass juice (covered already in a couple previous blogs).

Sunflower Seed Sprouts: These veratile, delicious seeds are filled with nutrients galore. As I write about in my nutrition book, The Healing Power of Naturefoods: 50 Revitalizing SuperFoods & Lifestyle Choices to Promote Vibrant Health, I use the seeds in a variety of ways, including to make a delicious nut milk, grind into a meal to add to pie crusts and breads, add to my smoothie to increase the protein content, and make into sunflower seed butter to replace peanut butter. The seeds (when they are raw and unsalted) provide vitamins, minerals, fiber, essential fatty acids, and disease-fighting phytosterols. And the sunflower seed sprouts are even more beneficial. The sprout looks like the photo to the side here. It outshines the nutritional value of the sunflower seeds because the sprouted seeds are from a plant "in their prime," says Steve Meyerowitz, known as "The Sproutman," and one of the world's leading authorities on the health benefits of sprouts. Several times a week, I blend sunflower seed sprouts into my smoothies to boost their nutritional value.

To order any of these organic sprouting seeds, and many others, as well as a variety of sprouting supplies, please contact Handy Pantry. They are my favorite company for sproutiing seeds, wheatgrass and barley grass juicers, sprouting kits, micorgreen kits, herb kits, wheatgrass juicers, and so much more. Please visit their website or call them with your questions. Their team of experts will help you select what is best for you from their wide array of products and seeds: HandyPantry.com • 1-800-735-0630 (US & Canada) or 801-491-8700 (Intl), both MT.

For more information on growing sprouts, please refer to the chapter entitled Sprouting Your Way to Vitality in my full-color recipe and nutrition book Recipes for Health Bliss: Using NatureFoods & Lifestyle Choices to Rejuvenate Your Body & Life. It contains over 150 color photographs, 250 delicious, nutritious recipes, and a sprouting guide to help you every step of the way. With each purchase of this book, you can get as a Bonus Gift, just for the asking, my booklet/CD combo titled Culinary Herbs: Discover the Healing Secrets in Your Spice Rack. To take advantage of this offer, please call the Penn Herb Company at 1-800-523-9971 (US & Canada) or 215-632-6100 (Intl), both MT.