Sprouts

There are many varieties of sprout, all of which vary in texture and taste. Radish and onion sprouts, for example, live up to the promise of their name and add spice and zing to meals. Hardy sprouts, like Mung bean sprouts, work well in cooking, while more delicate varieties, like alfalfa sprouts, are most often used in salads and sandwiches.

Young plants often have more vitality, which means that on a gram for gram basis, sprouts are richer in vitamin C than the plants they eventually grow into.

Different sprouts contain different properties that benefit your health. Alfalfa sprouts, for example, contain significant dietary sources of phytoestrogens, while broccoli sprouts contain high amounts of sulfoaphrane, which may help to fight cancer. Clover sprouts provide the most significant source of isoflavones of any sprout, while Sunflower sprouts are an excellent source of lecithin and vitamin D.

To get the healthy benefits of sprouts, they need to be fresh, well refrigerated and carefully handled.

How to buy

Sprouts are fresh when they are crisp and their roots are moist and white. Avoid musty-smelling, dark, or slimy-looking sprouts.

How to store

Sprouts are highly perishable and should be eaten as soon as possible, but there are some ways to extend their shelf life. Most sprouts can be kept in a plastic bag in the crisper of the refrigerator for up to three days. Delicate sprouts like alfalfa should be refrigerated in a ventilated plastic container. Rinsing daily under cold water may extend shelf life. Mung bean sprouts can be frozen if they are to be used for future cooking.

Be aware! Because sprouts have been associated with outbreaks of Salmonella and E.coli O157:H7 infection, people at high risk from exposure to these bacteria, such as children, the elderly, and people with weak immune systems, should avoid eating sprouts.

Sprouts are still an excellent way to increase your vegetable intake. Just take some precautions when choosing, storing, and preparing your sprouts:

• Buy only fresh looking sprouts from a reputable store
• Keep sprouts refrigerated and use them promptly
• Wash the sprouts thoroughly with water to remove any dirt

Different varieties of sprout are usually eaten in different ways. Hardier sprouts like Mung bean and lentil sprouts tolerate heat and are often used in stir-fry dishes, soups, and stews. Fresh sprouts make a great addition to salads, sandwiches, and wraps, and can also be used as a garnish. Many rice dishes also taste great with a combination of fenugreek, lentil, or Mung bean sprouts.

Sprouts can also be served as a side dish. Try sautéing your favorite sprouts with onions, adding sprouts to baked beans, or pureeing sprouts with your favorite peas or beans.

• Add a variety of different sprouts to your favorite coleslaw

• Try Mung bean or lentil sprouts in your potato salad for a different texture

• Include cabbage, Mung bean, or lentil sprouts in all your vegetable and fruit smoothies or blended juices for a nutrient boost

• Mix sprouts like Mung bean and radish with soft cheeses for a delicious dip

• Puree lentil or radish sprouts with a teaspoon of fat free cream cheese for a great sandwich spread
  

• Liven up your omelet or scrambled eggs with alfalfa, clover, or radish sprouts