Generally,all edible grains,seeds and legumes can be sprouted. Usually,the following are used.
- Grains: Wheat,maize,ragi,bajra and barley.
- Seeds: Alfalfa,radish,fenugreek,carrot,coriander, pumpkin,muskmelon and water-cress.
- Legumes:Green gram,Bengal gram,moth,groundnut,peas and soya bean.
The following sprouts need special mention for their extraordinary qualities:
- Alfalfa: King of all sprouts.Rich source of minerals and vitamins A,B,C,E and K and amino acids.Sesame,vitamins E, B-complex, calcium and other live nutrients.
- Groundnut: Very rich sources of proteins.It contains more protein than meat, about 2 1/2 times more than eggs and far more than any other vegetable food,except soyabean and yeast.It is best to eat ground nut after it has been soaked overnight.
- Soyabean: It is the most complete protein food.It is a great source of lecithin,which is known to disperse deposits of fatty materials in certain vital organs.
The process of sprouting is very easy.Good variety of seeds should be used.Seeds are washed and rinsed so that any toxic chemicals used on the seeds are removed.The seeds or legumes are then soaked in a container of clear water.The container should be covered in a manner,which allows enough air to enter it,and placed in a slightly warm place.After 8-12 hours,the water should be drained off.It should be ensured that the container is big enough to allow space for the sprouts to grow.The seeds should be washed 2-3 times a day,and each time the water should be drained off completely.The sprouts should not be left soaked in water,or else they will start rotting. The seeds should sprout at least half an inch before being consumed raw.Generally,sprouting process can take 2-3 days,depending on the seeds temperature and humidity.For example,green gram takes a short time,whereas alfalfa takes a long time to sprout.Water,air,heat and light controls the process of sprouting.For maximum nutritive value,sprouts are best eaten raw.Sprouts can be safely stored in a refrigerator for several days in an airtight container.
|Energy Content||decreases by 5%|
|Total carbohydrate content||decreases by 10%|
|Protein availability||increases by 30%|
|Calcium content||increases by 35%|
|Potassium content||increases by 80%|
|Sodium content||increases by 700%|
|Iron-content||increases by 40%|
|Phosphorous content||increases by 55%|
|Vitamin-A content||increases by 300%|
|Thiamine(Vit B1)||increases by 200%|
|Riboflavin(Vit B2)||increases by 500%|
|Niacin(Vit B3)||increases by 250%|
|Ascorbic Acid(Vit C)||increases infinitely|