Sprouting raw nuts, seeds, beans and grains is one of the quickest, easiest ways to increase their nutritional value. Basically soaking and rinsing the seeds will remove its enzyme inhibitors and the seed will begin to germinate. In this process, the resting nutrients in the seed will begin to break down into its simpler components. This results in a fiber-rich food packed with vitamins and minerals as well as protein and sometimes even essential fatty acids. Studies show that the consumption of sprouted beans can lead to a remarkable increase in levels of Vitamins B, C, E, and A. Sprouts are far easier to digest than the original seed, bean, nut or grain because of the live enzymes produced during the process of germination.
1 cup mung bean sprouts
1 carrot (peeled/chopped)
1 persian cucumber (cubed)
1/2 red onion (peeled/chopped)
1/2 medium size avocado ( peeled and seeded, cut into cubes)
5 to 6 grape or cherry tomatoes (cut into halves)
Pinch of black pepper
Pink Himalayan salt a/c to taste
Juice of half lemon
Few twigs of fresh cilantro
Replace black pepper with a pinch of chili powder.
Put all the ingredients in a bowl and mix well.
Garnish with chopped cilantro.
Refrigerate for some time before serving.
Whole lentils sprouts can be used in place of mung beans sprouts.
You can lightly steam the sprouts if desired.
How to sprout mung beans:
A very effective way to sprout mung beans, lentils or azuki beans is in colanders. Soak the beans in water for about 8 hours. Throw away the water and rinse with fresh water. Then place in the colander and cover. Leave on the counter and wash twice a day. In the California summer weather beans will start sprouting within next 8 to 10 hours. Keep rinsing every 6 to 7 hours until sprouted. Can be used immediately or can be stored in air tight container in the refrigerator for up to a week. The sprouted beans can be eaten raw or lightly steamed.
Recipes by Kirti Singh
Kirti Singh is an honors graduate from Bauman College of Holistic Nutrition and Culinary Arts. She has a Masters degree in Food and Nutrition and has also worked as a dietitian. She lives in San Jose with her husband and two kids. Her entire family, including her son, who is on the spectrum, have greatly benefited from a hypoallergenic and nutrient dense diet. She enjoys using the holistic approach in helping people achieve their goals for better health.
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