Why are sprouts so healthy for you?
Sprouts have always been a favorite among those who have looked for a healthy diet. But exactly why are sprouts so good for you? Why are they healthier than the seeds themselves?
The simple reason is that the seed is now preparing for a new life. The germination process changes the in nutritive value of the seeds.
The acid and vitamin C content of the seed increases with only forty-eight hours of germination. B complex, and the vitamins riboflavin, biotin and niacin also increase by the germination process. The only disadvantage is that the folic acid content comes down.
Sprouts are a great source of concentrated minerals, vitamins and enzymes. They are inexpensive and easily made at home. When the seed sprouts most of the starch is converted into simple sugars. Thus sprouts are basically a predigested food form. Sprouts are also extremely high in fiber content.
The sprouting process can be easily done at home. All you need to do is soak the seeds for a few hours. The time would depend on the type of seed you would like to sprout. Soft seeds like alfalfa need to be soaked for short-time where as hard seeds like fenugreek and lentils need to be soaked for over 12 hours. Do make sure that all of the seeds and nuts that you sprout are raw! Nuts and seeds that have been roasted are unable to sprout due to the fact that they have been heated to a high temperature.
Once the seeds are soft from soaking, there are a few methods that you can use to sprout them. You can tie them into a muslin cloth, place in a vessel and keep in a dark place. You can also put them into a jar and cover the mouth with a muslin cloth and leave them to sprout. Remember to use a jar, which can hold 4-5 times the volume of seeds. You can also use a plastic sprouter, which has two to three separators so that you may sprout different seeds at the same time. Make sure you drain and rinse the water every 6-8 hours. Once you have done that and they have sprouted expose them to light for around 6 hours to activate the chlorophyll.
Here is a list of few seeds that you sprout at home and use in different recipes.
| Sprout | Soaking TimeIn Hrs | Sprouting Time In Days |
| Alfalfa | 5-10 | 3-5 |
| Amaranth | 5-10 | 3-5 |
| Soy Beans | 8-10 | 2-3 |
| Adzuki Beans | 9-12 | 2-3 |
| Chickpeas | 9-12 | 2-3 |
| Mung Beans | 9-12 | 2-3 |
| Soybeans | 9-12 | 2-3 |
| Broccoli | 9-12 | 2-3 |
| Buckwheat | 10-12 | 2-3 |
| Flax Seeds | 4-6 | 3-4 |
| Corn | 10-15 | 3-5 |
| Sesame | 4-6 | 2-4 |
| Green Lentils | 10-12 | 2-3 |
| Red Lentils | 10-12 | 2-3 |
| Millet | 8-11 | 1-2 |
| Quinoa | 8-10 | 2-3 |
| Radish | 8-10 | 2-3 |
| Rye | 9-12 | 2-4 |
| Sunflower | 6-8 | 2-3 |
| Red Wheat | 10-12 | 7-10 |
| Wheat Berries | 10-12 | 7-10 |
| Barley | 8-14 | 2-3 |
| Oats | 8-14 | 2-3 |
| Rice | 12-18 | 1-2 |
| Almond | 10-14 | 1-2 |
| Cabbage | 6-14 | 1-2 |
| Fenugreek | 8-14 | 18 hrs |
| Pumpkin | 8-14 | 1-2 |
| Peanut | 12-14 | 1-2 |
Sprouts are best eaten raw. They taste really good when you add chopped tomatoes, onions, and bell peppers along with salt and lemon juice. Sprouts can also be steamed or cooked for consumption but they retain their nutritive value best in their raw state.
Here is an interesting vegan recipe that you can use with sprouts!
Eggless Egg Salad
Preparation:
3/4 pound Firm Tofu
1 medium carrot, coarsely-grated
1 stalk celery finely sliced
1 small green bell pepper
1/3 cup raw sunflower seeds
1 cup alfalfa sprouts
Sea Salt and Pepper to taste
Raw dehydrated bread slices
Cut the tofu into dice-sized bits add carrots, celery, peppers, and raw sunflower seeds. Mix gently. Add the mayonnaise (below). Season to taste. Chill. Stuff Alfalfa Sprouts into pita bread, add salad and top with a mound of sprouts.
The Mayonnaise
1/4 pound Soft Tofu
2 teaspoons sesame oil
2 tablespoons cider vinegar
1/2 teaspoon dry mustard
1/2 teaspoon salt
1/2 cup cold pressed oil
Whip the first 5 ingredients in a blender or food processor. Keep the machine going and gradually drizzle in the oil. When all oil is in you should have a nice, creamy, egg less mayonnaise to add to your egg less egg salad.
Healthful Benefits of Eating Spinach Everyday!
Not many of us like the idea of eating spinach daily. But the fact is that this green leafy vegetable is a powerhouse of nutrients with very few calories. A cup full of this vegetable fulfills most of your daily nutrient needs and still has only forty calories to boot.
Eating Spinach daily has many advantages and is a strong building block to a healthy body. It has a high fiber content and a cup full of spinach has enough vitamin A and K for your daily requirements and enough foliate and manganese to last you the whole day and if this is not enough consider its calcium and protein content too. The high content of vitamin A is great for your eyesight and it strengthens the eye muscles as well.
Spinach has proven anti-aging properties as well as anti-carcinogenic properties due to the high concentration of flavonoid compounds. The anti aging properties of eating spinach have been proven time and again. Researches have confirmed that the vital compounds present in spinach are great to keep your brain young and active.
It is a great vegetable for those with high blood pressure as it helps to keep the pressure low. It works wonders for the heart as it has compounds, which prevent the hardening and thickening of arteries. A person who consumes spinach daily is protecting the body against the onslaught of diseases like colon cancer, osteoporosis, and arthritis. Also it is very useful to keep blood sugar levels stable in Diabetics.
It is great food for growing kids and also menstruating women due to its high iron and mineral content. Daily consumption of this nutritious leafy vegetable is a great healthy habit and is very beneficial to maintain good health.
You can use spinach in salads, toss with any type of nuts and pressed garlic to make it tastier. A little pressed garlic stirred into olive oil can also be tried.
All in all Popeye knew what he was doing!
Dehydrators – A great way to preserve food with low heat!
Since eons, people have preserved food by drying it in the sunlight or shade. This way you can enjoy your favorite foods even when they are not available or it’s out of season. Most fruits and vegetables can be dehydrated and preserved for a very long time. Dehydrating food also keeps most of the nutrients in tacked, as if it were just picked!
Most modern homes use an electric dehydrator to dehydrate fruits and vegetables like apples, bananas, grapes, kale, etc. Electric dehydrators do an excellent job at maintaining a better control over the temperature along with dehydrating larger quantities of food at once.
There are different types of electric dehydrators available in the market today. The most useful is the stacker type, where you can stack multiple trays of food according to your need. You can choose from counter top dehydrators or free standing ones depending on the amount of food you need to dehydrate and also the amount of space you have. Some models have a rigid box with removable trays whereas others offer stackable trays. Some models use a fan at the bottom to circulate the hot air whereas others use the convection method. Choose a model, which you like and which is perfect for your dehydrating needs.
You can also make fruit leathers and roll ups by pureeing the fruit and dehydrating it to a leathery state. Another good and fun food choice is to make raw crackers out of seeds and nuts. When dehydrating fruits or vegetables you can add other herbs, spices, seasonings and even honey to make them tastier and more flavorful.
The time taken to dehydrate would depend on the moisture content of the food and the thickness of the slices. The temperatures should be appropriate. If it is too low, you run a risk of spoiling the food on the other hand a high temperature will result in hardening of the surface of the food thus trapping moisture inside. The temperatures should be high enough to draw the moisture from the food and at the same time low enough that the food does not get cooked.
A dehydrator is a great way to preserve food and add more fruit and vegetables to your daily diet. Also you can enjoy your favorite fruits even when they are not available fresh in the market. So eat your fruits and veggies!
An Avocado A Day Helps Keep The Doctor Away!
Avocado is a very popular fruit now widely available all over the world. It is cultivated in countries across the globe. The only requirement being that the temperatures needs to remain over and above 5°C during the winters. Avocado is not only popular, but also a highly nutritive fruit. It is rich in Vitamins K, C, and B6, along with minerals like potassium, copper and folic acid. It is a good source of dietary fiber too. It is almost surprising how it tastes so creamy and fabulous.
The old adage of “An apple a day keeps the doctor away” can be easily transferred to the saying “an avocado a day keeps the doctor away”. It is a great source of strength for those who are recuperating from an illness and need to rebuild their strength.
It is the perfect fruit for those who want to lower their cholesterol levels or want to keep it under control. Oleic acid, which is a mono unsaturated fat, is perfect for fighting cholesterol. Compounds present in this healthy fruit keep the heart healthy and strong. Various nutrients in the avocado fruit work together to make it the perfect fruit for those with cardiac related problems The high foliate content helps to keep the heart strong. The fruit is high in potassium, which helps to protect from circulatory problems like heart disease, stroke, and high blood pressure. A diet rich in avocado is thus recommended for those with heart and cholesterol problems..
In addition the presence of cartenoid lutein in significant quantity along with plenty of vitamin E makes it a great fruit to keep breast cancer away.
The fruit may be consumed by itself or also made into a paste for use in various recipes. A few slices of this super fruit can add a lot of power to your salad. It can also be chopped and added to salsa to make it tastier and creamier. I add fresh squeezed lime to mine and grab a spoon! But my favorite thing to do is add them to smoothies or juices to make them even tastier!.
It would not be wrong to say that avocado is a super fruit and a great addition to anyone’s daily diet.
Young coconuts and its healthful benefits!
Young coconuts are not just a wonderful delicacy. There are so many ways in which young coconuts do wonders for our health like lowering cholesterol, reduce the risk of heart disease, and has anti-inflammatory benefits for the body.
In the tropical region it is considered to be the most important fruit, simply because people know of its medicinal properties and also because of its mineral rich water, such as potassium, copper, iron, calcium, ascorbic acid, and B-complex vitamins. Young coconuts are highly nutritious in nature and have medicative qualities, which are very good for your heart, liver and kidneys. In fact, the latest research reports suggest that apart from its nutritional features the young coconuts are reported to reduce the viral load of Human Immune-deficiency Virus or HIV.
It’s also known for its natural electrolyte source. Also, it is believed that many people living in third world countries have actually been saved by these young coconuts. The coconuts in their young age happen to be the most health enhancing. Not to mention the fact that it’s similar to blood plasma and has been used in emergency blood transfusions.
These are just few of the benefits of young coconuts. Now let’s discuss how to open and eat a young coconut as many people find this a tough job to do:
The best and simplest way to open a coconut is to put the coconut inside a plastic bag, tie its ends and just swing it on any flat, hard surface, which would shatter the young coconut into shards. You can get the meat simply by separating coconut meat from the husk in this fashion. Use the plastic bag to retain the coconut water. Now hold the plastic bag so that the liquid settles down at the bottom. You can now puncture a hole and get a glassful of coconut juice. It’s as easy as 1,2,3. .
The meats of young coconut are quite soft and can be scooped out with a spoon or a knife. However, the suggested way is to use a small knife with a flexible blade, which would allow it to follow the contour of the shell while undercutting the meat out of the shell.
The young coconuts are great choice for the summers as they quite easy to prepare and they are available at most grocery store. Young coconuts are a great enhancer to various drinks, especially tropical drinks, smoothies, pies, and dinner dishes as well. Humid countries rely heavily on coconut-based foods.