Sprouts: Health from the windowsill

Rapidly germinating sprouts of lentils, alfalfa, mung beans etc. are healthy and delicious. Sprout cultivation is particularly worthwhile in winter, when there is not much to harvest in the field, in the garden or on the balcony. Here we explain how you can easily grow sprouts yourself and what healthy ingredients they contain.

components of sprouts

Sprouts contain many vitamins, minerals, phytochemicals, dietary fibers and polyunsaturated fatty acids. As the seeds germinate, the nutrient content increases sharply. This is especially true for the following  vitamins  :

The mineral  content also  increases during germination. This applies in particular to:

  • calcium
  • Phosphor
  • Magnesium
  • Zink
  • Eisen

Sprouts contain high-quality  protein  but few calories. The breakdown of complex carbohydrates into simple sugars during sprouting reduces the flatulence, especially of legumes. The content of phytic acid, which reduces the absorption of some minerals, decreases.

Instructions: Draw rungs yourself in three steps

Either use a special germination device or simply use a mason jar as a sprouting jar. Turn the jar upside down and tie it with cheesecloth to allow the water to drain.

  1. Soak most seeds overnight first and then place them in the brooder. The seeds should not be on top of each other so that they have enough space to develop.
  2. A dark place is favorable at first, but from the second day the seedlings should be exposed to light, but not direct sunlight.
  3. At room temperature of 21 °C, the sprouts are ready for harvest after 2 to 5 days.

Proper care of the sprouts

Proper care is important to prevent bacterial and mold growth. This includes  rinsing the sprouts with lukewarm water two to three times a day on a sieve or in the germinator.

Soybean, pea and chickpea sprouts   should be blanched before consumption  Blanching completely breaks down the hemagglutinins it contains. Hemagglutinin is a protein in the membrane envelope and causes red blood cells to clump together.

Blanching in boiling water for about three minutes also renders enzymes in legumes, which inactivate proteolytic digestive enzymes, harmless.

What seeds are suitable for sprouts?

The following seeds are good for germinating:

  • barley
  • Wheat
  • rye
  • Most
  • Oats
  • Line
  • buckwheat
  • sesame
  • lenses
  • Peas
  • Chickpeas
  • soybeans
  • Adzukibohnen
  • Bockshornklee
  • Lucerne (alfalfa)
  • Mungobohnen
  • radish
  • Mustard
  • sunflower seeds

Sprouts can be used in many ways, for example in salads, in muesli, on bread, as a filling, sprinkled over soups, in quarks and dips.

Storage and consumption tips

The sprouts should be kept  airtight in the refrigerator for a maximum of two days,  for example in a glass or plastic bag.

In warm dishes, you should only  add the sprouts at the end  so that the vitamins are largely retained.

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