Sprouting

Sprouting legumes, grains and seeds - and incorporating these into your daily diet - is an excellent way to boost your intake of antioxidants. Research has shown that sprouting legumes, grains and seeds dramatically increases their antioxidant content.

In addition to a boost in antioxidants, consuming sprouts has also been found to:

• Help with the control of blood sugar levels
• Improve digestion; and
• Improve heart health - reducing LDL ("bad") and total cholesterol levels  

The sprouted version of legumes, grains and seeds have also been found to be higher in protein, folate, magnesium, phosphorus, manganese, as well as vitamins C and K. 

Although there are many benefits associated with increasing your intake of sprouted foods, sprouts have been linked to cases of food poisoning. This can be explained by the fact that sprouts and bacteria thrive in the same warm, humid growing conditions. The risk of food poisoning from sprouts can be reduced by:

• Ensuring they are fresh and have been properly refrigerated
• Checking the appearance of the sprouts before adding them to your meals - avoid using or eating sprouts with a strong smell or slimy appearance. 
• Storing them in the fridge once they have sprouted; and
• As with all food preparation, washing your hands properly before handling raw sprouts. 

There are many ways to add sprouts to your daily diet, a few easy options include: 

• Adding them to salads and sandwiches
• Topping soups and hot dishes to add colour and crunch
• Adding them to a stirfry or into veggie burgers; or 
• Try a handful of sprouts as a snack

For a ready supply of sprouts at home... 

• Soak a tablespoon or two of dried legumes (such as lentils, mung beans, chickpeas or dried green peas) overnight. 
• Drain and place in a covered, warm, humid spot (An inverted container with a couple of bowls works great). 

• Check on your sprouts daily, give them a spray with some water to keep them looking fresh and check for anything that shouldn't be growing (i.e. mould)
• After about 2-3 days, the sprouts should be visible 

• Give then a day or two more, before placing into the fridge in a clear jar or container ready to eat.