Why Eat More Sprouts?
Sprouts are living nutrition powerhouses
During the sprouting process the enzymes in the food become activated. This allows the vitamins, minerals, and protein within the food to increase significantly with a simultaneous decrease in the caloric and carbohydrate content (in comparison to their dried form).
For example a sprouted mung bean compared to its dried state has:
- 30% more protein availability
- Calcium increase 34%
- Potassium increases 80%
- Iron increases 40%
- Phosphorus increase 56%
- Vitamin A increase 285%
- Vitamin B1 increase 208%
- Vitamin B2 increases by 515%
- Vitamin B3 increases 256%
- Vitamin C increases 1000%+
Due to the enhance availability of nutrition, sprouted foods are easier to digest (‘pre-digested food’) and the body can access the incredible nutrients much easier. Their enzymes have already started the nutrient breakdown process meaning the body can receive the nutrition that much quicker. This demands less energy from your body, which gives you more energy!
The Health Benefits of Sprouts
- Higher in nutrients, especially protein
- Higher in phytochemicals (plant compounds protect against disease)
- Increase bioavailability of nutrients
- Easier to digest
- High fibre and water content (helping constipation and digestive issues)
- Increase immunity
- Anti-inflammatory properties
- Anti-cancer properties
- Increase Antioxidant activity
- Lower cholesterol
Sunflower Sprouts: (aka sunnies) High in vitamins A, B, C, and E, Calcium, iron, magnesium, niacin, phosphorus, potassium, amino acids, protein (20-25%) and chlorophyll.
Butterfly Mix: (mix of sunflower, pea and mustards) – purchased from Butterfly Sky Farms
Alfalfa: Vitamins A, B, C, E, K, calcium, iron, magnesium, phosphorus, potassium, zinc, carotene (as much as carrots), chlorophyll, amino acids, trace elements, protein (35%).
Mung beans: Vitamins A, B, C, E, calcium, iron, magnesium, potassium, amino acids and protein (20%).
Sprouts are super easy to do at home and you can start receiving the amazing concentrated nutrients they provide. Ensure to buy organic, Non-GMO seeds for sprouting (Mumm's Organic Non-GMO Sprouting Seeds is a good place).
I sprout some of my own sprouts and then certain varieties I support a local Ottawa sprouting business, Butterfly Sky Farms, who sprout the most incredible and diverse sprouts! Some varieties of sprouts can be found at most local health foods stores in Ottawa or in your city.
Enjoy sprouts in salads, wraps, smoothies, and soups. Check out my Kale Sprout Salad with Avocado Recipe below.
Kale sprout Salad with Avocado
- 1 head of kale (wash, de-stemmed)
- 1/4 bell pepper (chopped)
- 1 carrot (grated)
- 1/4 cucumber (peeled, chopped)
- large handful of sunflower sprouts
- handful of alfalfa sprouts or another sprout
- 1/2 - 1 avocado, cubed
- 3 T olive oil
- 2 T apple cidar vinegar
- 1 tsp or more maple syrup
- 1-2 garlic cloves (pressed)
- 1 inch ginger (grated)
- Wash kale, de-stem, chopped and massage with sea salt until soft.
- Prepare remaining vegetables and add to bowl along with sprouts.
- Prepare dressing and mix in jar, then add to salad.
- Mix well and top with avocado.
Sit down, relax, take a deep breath, and enjoy!
Breanne Gibson, MSc., DHN, ROHP, RNCP
As a leading holistic nutritionist, lifestyle mentor, and permaculture designer, Breanne empowers high achieving and sustainably-driven leaders and entrepreneurs optimize their health and performance and design a resilient life they love so they can be living their full potential as they share their gifts with the world. Read her inspiring story, “From Peachland girl to military officer to a worldwide permaculture exploration” that lead her to where she is today.