Sprouts are considered to have better nutrition since the germination improves the nutritive value of foods. Sprouted foods have been part of the diet of many ancient races for thousands of years. Any one who enjoys Chinese food is probably familiar with mung (green gram) sprouts, the most commonly sprouted bean. The translucent white shoots are about 5cm long with tapering root and a pale green pod. Sprouted pulses improve the digestibility and nutritional qualities when compared to the non sprouted food. They should form a vital component of our diet. Sprouting requires no constant care.

Unlike most other vegetables, which start to lose their vitamin content as soon as they are picked, sprouts continue to grow and to form nutrients. The sprouted grain may be eaten raw with salt, lemon juice, and other vegetables like onion, tomato, cucumber, cabbage, and carrot either raw or cooked. Alfalfa, wheat, maize, ragi, bajra, barley, green gram, Bengal gram, soya bean, fenugreek seeds, groundnut, peas are the commonly used grains, seeds, legumes for sprouting.

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Nutrition

There in increase in nutrients in sprouted foods when compared to their dried ones. The ascorbic acid content of pulses increases manifold after 48 hours germination. For example the vitamin C content of a bean increases a phenomenal 600 times when it starts sprouting. Germinated sprouted pulses have been used to prevent and cure scurvy since the 18th century.

Sprouting also substantially increases some of the B vitamins present in the bean including thiamine. The riboflavin, niacin, choline, and biotin contents of all pulses increase during germination. Niacin content is increased to 60 - 100%. The folic acid content however greatly decreases and the panthothenic acid value remains practically unaltered.

Germination also brings about changes in the carbohydrates of the pulses, some of the starch being converted into sugars. The germination process reduces or eliminates most of the anti nutritional and toxic factors in several pulses. Iron gets loosened from its bound form and becomes easily available.

Digestibility of sprouted products is increased because the cell walls carrying carbohydrates and proteins are broken down during the process. Digestibility increases due to production of amylase. Sprouted foods can be converted to amylase rich food. Sprouting of fenugreek reduces its bitter taste. Germination also uses up the indigestible sugars in the seeds so bean sprouts produce less intestinal wind than beans, which have not sprouted. Bean sprouts may some times produce an allergic reaction in people suffering from lupus. Sprouts are an extremely inexpensive method of obtaining a concentration of vitamins, minerals, and enzymes. Sprouts supply food in pre-digested form. During sprouting much of the starch is broken down into simple sugars such as glucose and sucrose by the action of the enzyme amylase. Sprouts contain a lot of fibre and water content, which makes it, help full in overcoming constipation.

How to sprout at home:

1. Good quality of seeds have to be selected and stones, sticks, weed seed, broken seeds, etc. have to be removed and should be free of any chemicals since chemically treated slows down the germination rate.
2. The seeds should be washed thoroughly and then soak seed in water over night or for 10 -12 hours depending up on the size of the seed.
3. The seed should be rinsed and the water should be drained off
4. The soaked grains should be tied or covered in a wet muslin cloth and kept in warm place the cloth should be kept moist till the shoots appear. They will expand about eight times their original size.
5. If using jar use wide mouth jars and fill the seeds not more than one fourth of the jar. It should also be ensured that the mouth of the jar is not completely covered so as to allow air in. Keep out of direct sunlight.
6. Sprouts are at its best nutrition level of flavour and tenderness when tiny green leaves appear at the tips.
7. To retain their freshness and nutritional value they should be placed in the refrigerator if it is not consumed immediately.

Fenugreek Sprouts in Spring Onions Salad
Ingredients:
1 cup - fenugreek sprouts 2 sprigs - spring onion greens, with bulbs
1 - tomato, finely chopped
1 - carrot, finely chopped
1 - small cucumber, finely chopped
1 - small flake garlic, peeled, pressed
1 tbsp - coriander leaves finely chopped
1/2 - small green chilli finely chopped
1 tbsp - roasted peanuts, crushed coarsely
1/2 cup - corn or wheatflakes
1 tsp - sweet tamarind chutney
1/2 tsp - lemon juice
salt to taste

Method

1. Rub garlic over the inside of a large wooden or porcelain salad bowl.
2. Add in sprouts, pile in spring onion, cucumber, tomato, carrot.
3. Just before serving add, chutney, chilli or chilli flakes, lemon juice, salt.
4. Toss well, to blend flavour.
5. Add in half cereal flakes, coriander leaves, mix lightly.
6. Ladle into individual serving bowls.
7. Garnish with peanuts crush, remaining cereal flakes.
8. Serve immediately.

By Ms Mumtaz Khalid Ismail