Upgrade Your Filler Foods - One snack at a time (Series - Part 5)

In this part of the series, we are going to know about a snack that brings nostalgia to many foodies! We are talking about the 'sprouts' or the bean sprouts that can be of various types, depending on the beans or lentils you use for sprouting. Find out how the sprouted beans can become the healthiest filler food for you.

Health Benefits

• High nutrition: If you are a foodie trying to change your junk-consuming habit to healthy eating, then you may depend completely on sprouts that are a wonderful source of protein, vitamins, and minerals. Bean sprouts make up a powerhouse of significant organic compounds. This also increases their medicinal value. Ranging from vitamins A, C and K to folate, riboflavin, niacin, pantothenic acid, and minerals like calcium, copper, zinc, manganese, magnesium and iron, you can get it all from sprouts consumption.

• Boosting metabolism and digestion: As sprouts contain a high amount of enzymes, they offer a strong kick to your metabolism and chemical reactions in the body. Their dietary fiber is great to boost digestion, as it stimulates gastric juices. Sprouts are good for those who face constipation or diarrhea.

• Overall growth and development: Protein in bean sprouts is highly beneficial for cell formation and maintenance. Whether it is bone growth or organ repair, it is going to work magic. Protein also helps in skin regeneration and muscle development. Thus, you not only get a tasty and healthy snack to accompany your tea or juice, but also get a complete food that supports your body's development and functioning. This makes sprouts a great filler food for people of all ages, especially growing children.

• Preventing anemia: You may raise your red blood cell count by adopting sprouts as your routine snack. These are full of iron that improves the RBC count and blood circulation. It makes cells and organs work at an optimum level.

• Healthy heart: The omega-3 fatty acids in bean sprouts not only reduce the bad cholesterol in your body but also replace it with good cholesterol that is essential for healthy heart functioning. While potassium in this snack can help with blood pressure control, it also reduces the risk of heart attacks, strokes, and other heart diseases.

• Boosting immunity: Though vitamin C and antioxidant properties of sprouts are superb for boosting immunity, did you know that the amount of vitamin A in sprouts keeps on multiplying significantly as they keep on growing? If not, then let your sprouts grow longer so they can keep you healthier by developing your immune system.

• Weight loss: When your goal is to cut calories while still enjoying food, go for sprouts. The snack can also help you with weight loss, as it inhibits the hunger hormone, ghrelin and contains negligible number of calories.

• Healthy eyes, hair, and skin: The presence of abundant amount of vitamin A and C, zinc and antioxidants in sprouts improves your vision, stimulates hair follicles to give you longer and thicker hair, and offers healthy skin and prevents premature aging. In fact, these nutrients fight the free radicals in your body and prevent you from serious diseases like cancer.

How to Consume

Check out the best ways to get your sprouts ready for safe consumption:

• If you were unaware that sprouts lose their nutrition significantly upon heating, then be cautious of it the next time you get it ready. These should be eaten raw, but only after cleaning and washing them thoroughly and preparing in a hygienic manner. Prefer to get organic beans to sprout and do not go for beans being sold open in a local market. It is critical because these may contain some dangerous bacteria like E.coli and even cause severe infections.

• For spouting, you may choose green gram, black gram, kidney beans, etc. Once your rinse them properly, soak them in around double the amount of water added to a mason jar that must be tightly secured using cheesecloth on its mouth. While some grains sprout overnight, others may take 4-5 days. Keep draining and replacing water every 12 hours or so, until they sprout.

• Once your sprouts are ready, add some salt, black/red pepper, etc. to it. Eat it delicious.

• You may also create innovative recipes using sprouts. While these can used as toppings on salads, you may even use mixed-grain sprouts to create a special sprouts salad.

• Sprouts can be used as fillings in eatables like tomatoes and vegetable patties. The other way round is to add a few more healthy eatables to sprouts and make them tastier. Innovate!

Question for Readers

After knowing a lot about sprouts, how will you eat them raw, yet turning them yummier in accordance with your taste buds? Share how you liked them best!