A Healthy Treat - Sprout Salads
Did you know that practically all legumes and pulses can be sprouted? They are super tasty and full of powerful nutrients. After a seed has germinated, it pushes its tiny leaves towards the sun. A germinated seed encloses all the wonderful goodness which influences our health beneficially. When this seed sprouts, it manufactures new enzymes which helps it survive above ground.
These enzymes help us digest the sprouts as well as convert some of their sugar into vitamin C. Sprouts are brimming over with essential vitamins and minerals; as well as amino acids and potent free radical fighting antioxidants.
Almost any seed can be sprouted, though we usually sprout legumes and grains. Incorporate sprouted pulses in to your recipes to get hold of the health benefits that they offer.
Quick serve ideas for sprouts
These sprouts salad recipes are very easy to toss together, full of flavour and nutrition. They are perfect for lunch, picnics, road trips and plane rides.
- The classic sprouted moong salad: Combine moong bean sprouts, chopped tomatoes and cucumber with lime juice and chaat masala. Citrus fruits such as orange and sweet lime also pair very well with moong sprouts; you can add a few segments of these to the bowl. Add to the nutritive value of your salad with a few roasted peanuts and sunflower seeds. These give the salad a brilliant texture by adding a wonderful crunch.
- Moong and pomegranate salad: Soft, juicy, crispy, spicy, tangy - this fabulous salad is a medley of flavours and textures. Mix together moong sprouts and pomegranate; toss in chopped tomatoes and bell peppers. Season with lime juice, pepper, salt, chilli powder, amchur and fresh coriander. Pomegranate gives the salad vibrancy and a subtle juiciness along with vitamin C. While moong brings with some protein, potassium, magnesium, iron and fibre.
- Alfalfa and avocado salad: In a bowl, toss some alfalfa sprouts, diced avocado and roasted almonds with a dash of olive oil, salt and pepper. Alfalfa contains vitamin K, C, folate, thiamine and riboflavin. Avocado is a potent super-food, low in calories, full of ‘heart-happy’ fat and robust antioxidants. It is a nutrient-dense food choice, especially in salads.
Sprouts stay fresh in the refrigerator, but should be used as soon as possible, typically within 2 days of sprouting. Rinsing the sprouts with cold water lengthens their shelf life and gives them a nice bite!
A very crucial point to remember is that sprouts are grown in warm, humid conditions — which microbes also find irresistible and can lead to food poisoning. So be very sure that you consume the sprouts fresh. Choose unpolished pulses from the Tata Sampann range to get the most nutrition from your sprouts. As they do not undergo any process of polishing with water, oil or leather, the integral nature is maintained and nutrients stay intact.
- The Encyclopaedia of Healing Foods, Dr. Murray and Dr. Pizzorno.
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