Did you know that just 50 years ago food contained more vitamins and minerals?? Sadly our soils are depleted today due to mono-cropping, herbicides and pesticides, hundreds of years of farming, and air and water pollution. Mineral depleted soil leads to mineral depleted food; which leads to mineral depleted humans.

Sprouts are a delicious and healthy way to increase nutrients to support energy and body function.

Soaking seeds, nuts and legumes wakes them up and activates life and enzymes within. The activated enzymes make them easier to digest and dramatically increase the nutrient value.

An easy breakfast is:

Raw almonds, sunflower seeds and pumpkin seeds, soaked overnight.
Fresh fruit - blueberries, kiwi, banana, mandarin
Raglan coconut yoghurt

An easy smoothie is:

1-2 T flaxseeds soaked overnight
1 cup almond milk
1 banana
1 T cacao powder
1/2 c frozen cherries

Blend together.

After soaking the next step is sprouting….

Sprouts are amazing little powerhouses of antioxidants, nutrients, fibre and protein. They can kill cancer cells, help repair damaged tissues, boost energy and improve health markers like blood pressure, cholesterol and weight management - all without a medication!!!

You will need to buy, jars, sprouting lids and seeds to start cultivating better health in your kitchen garden. With just a handful of seeds and life-giving water, you can grow vibrant, organic, nutrient rich food in your own kitchen.

Look for organic verified sources of seeds to ensure the best quality of seeds and nutrients.

Seed options include:

Alfalfa, red clover, broccoli, mung beans, lentils, quinoa, buckwheat, chickpeas, flaxseeds, sunflower seeds, pumpkin seeds, etc.

Kings Organic Vita Plus is a nutritious blend of alfalfa, red clover, broccoli raab, and the slightly spicy flavours of radish.

Kings High Health blend is a mild cruciferous superfood with broccoli, kohlrabi and red cabbage.

Easy steps to sprouting:

1. Measure 1 T small seeds into a jar and half fill with water (3T for larger seeds like mung beans).

2. Soak small seeds for 20 minutes then drain. Larger seeds and legumes can be soaked for 24 hours (36 hours for chickpeas).

3. Place out of direct sunlight.

4. Rinse each day - morning and evening, until the water is clear. Rinse more often if the weather is hot to prevent them drying out.

5. Drain water well and leave them on an angle for any remaining water to drain out.

6. About 3-5 days after germination, place in sunlight to green up the sprouts.

7. When sprouts are ready to eat, rinse and allow to dry. Wet sprouts do not store well. Place into a glass airtight container in your fridge.

8. Start soaking your next batch of sprouts.

Did you know that broccoli sprouts have 100-400 times more sulforaphane than other cruciferous vegetables?

They really pack a flavourful nutritional punch!! Sulforaphane is anti-inflammatory, antioxidant and an amazing detoxifier to clean up free radicals in the body and prevent damage to tissues. Additionally it is anti-cancer and chemoprotective. Broccoli sprouts are a powerful ally to enhance your gut microbiome, supporting digestion and your immune system.

It’s so easy to eat more greens with delicious nutrient dense sprouts:

add to a salad sandwich, wrap or nori
pop into your smoothie
sprinkle on top of soup, salads or veggies
add to a platter with crackers and hummus
make this yummy noodle salad with mung beans

Noodle Salad Recipe

Mung bean sprouts are the superstar in this delicious noodle salad.

Thinly sliced red cabbage, julienned carrots, diced cucumber, vermicelli softened in boiling water, baked tofu, mung bean sprouts

Sauce: 2 T organic sesame oil (or EVOO), 2 T GF soy sauce (or tamari), 2 T pure maple syrup, 1 T tahini, 4 T orange or mandarin juice and 1/2 tsp grated rind, 3 cm fresh ginger. Blend together in your kitchen blender.

Sprouts are a great tool in weight management.

they are low in calories
high in fibre to feed your beneficial gut microbes. A healthy gut micro biome plays a big role in weight management.
sprouts are great protein to help satiety and maintain muscle mass.
they’re nutrient powerhouses.
they contain enzymes to make nutrients more bio available.

Sprouts are economical, fresh, organic, nutritious, a sustainable solution to feeding the world, low impact on the environment, and of course delicious!

Eating sprouts daily makes it ridiculously easy to amp your nutrition and transform your health with little effort.

References:

Lechtenberg, M., Böhme, S., & Hensel, A. (2023). Intensifying sulforaphane formation in broccoli sprouts by using other cruciferous sprouts additions. www.ncbi.nlm.nih.gov/pmc/articles/PMC6085252/

Clarke JD, Dashwood RH, Ho E. (2008). Multi-targeted prevention of cancer by sulforaphane. https://pubmed.ncbi.nlm.nih.gov/18504070/

Aloo, S. O., Ofosu, F. K., Safo-Kantanka, A., Obeng, E. M., & Owusu, M. W. (2021). Edible plant sprouts: Nutritional and health benefits. https://www.mdpi.com/2072-6643/13/8/2882

Tiny Sprouts Big Nutrition

Food as Medicine