Nourish – DW recipes

Sprouts alive!

Sprouts are a great way to add flavour, crunch, and nutrients to your meals all year round. Rose Miller tells you how.

Sprouts are easy and cheap to grow at home. It will take you just a few minutes, a few times each day, for rinsing and draining, then in a few days you’ll have a jar full of homegrown sprouts that pack a nutritional punch.

WHAT YOU’LL NEED

The equipment you need is surprisingly basic:

• a sieve for the initial rinse

• a jar (preserving jars are ideal – either the small or large ones, depending on the size seed you want to sprout)

• cheesecloth or fresh Chux cloth, and a rubber band (or use an Agee preserving band) or

• a specially made mesh lid for around $5–$10 from a health food store – these will fit many standard jars, including preserving jars. You can also buy some pretty fancy sprouting equipment, but really all you need is a jar and a sieve!

WHAT CAN I SPROUT?

You can sprout almost any legume, seed, or nut, but some are easier than others. I’d recommend starting with something easy. For a starter, try chickpeas, lentils, alfalfa, mung beans, peas (my favourite is a New Zealand-grown whero pea), radish, adzuki, or broccoli.

There are some really great sprouting mixes available that use seeds that sprout within the same time frame and are also great flavour combinations.

Buy your seeds directly from a sprouting supplier. You can feel safe in purchasing from a sprouting supplier – your seeds will be clean and free from mould and pathogens. Seeds, grains, and legumes from the supermarket are generally okay, but sometimes imported products have been irradiated, which can cause them to become sterile and not able to sprout. Never use seeds from the garden store – seeds for growing in the garden are often coated with chemicals to help them grow and are not safe to eat.

Try these sprout supplier stores: www.wrightsprouts.co.nz www.mrfothergills.co.nz

WHAT NOT TO SPROUT

• Chia seeds, flax seeds, and other mucilaginous seeds (the ones that go gooey when you add water) are tricky to sprout properly. It can be done, but I generally avoid them because there are so many other seeds that are easier to sprout.

• Split peas or red lentils – they won't sprout.

• Avoid sprouting kidney beans. They contain a toxin that causes nausea, vomiting, and diarrhea.

• Quinoa contains a high concentration of saponins, which can cause a strong allergic reaction.

SPROUTING SAFELY

Here are some tips to make sure you are only growing sprouts and not any problematic bacteria:

1. Be clean

Always wash your hands. Use clean, sterlised equipment.

2. Use clean water

Besides the seed, a sprout's only other ingredient is water. If you can, use clean, filtered water.

3. Avoid standing water

Besides the initial soaking period, it is important to keep sprouts moist, but avoid standing water in the sprouting container. Drain your sprouts well, and, if possible, leave your jar upside down, but inclined, so there is airflow.

4. Rinse frequently

It's important to rinse sprouts thoroughly at least every 12 hours. If using beans that will not be cooked, rinsing every six hours, especially during warmer temperatures, is recommended.

5. Take extra care when the weather is warm and humid

Both humidity and warmth can breed bacteria, but so long as seeds are rinsed frequently and proper airflow is available humidity should not be a problem.

6. Keep your final sprouts as dry as possible

It is best not to wash sprouts just before storing in the fridge. Instead, wait until sprouts are nearly ready for another rinse before putting them into the refrigerator.

7. Eat your sprouts as soon as you can

Eat your sprouts within 2–5 days. Plan on sprouting small batches of seeds, so that only a small amount will be stored at one time. If you can, plan it so that fresh sprouts are enjoyed straight away.

8. Cook your sprouts

If you have any concerns about eating raw sprouts, you can use them in cooked food, which will kill any possible harmful bacteria, while still enjoying the nutritional benefits.

HOW TO SPROUT

Step 1

Rinse your grains, legumes, or seeds in a sieve under running water. Add your seeds to your clean, sterilised jar. Add water – make sure the water is at least double the amount of the seeds being soaked.

Cover with a clean teatowel or screw on a mesh lid and leave at room temperature away from direct sunlight. Refer to table below for soaking times.

Step 2

Using a mesh lid, or a sieve over the mouth of your jar, drain the liquid, then rinse and fill back up with fresh water. Drain the liquid slowly at an angle to create a humid environment. Your goal is to keep the kernels moist until they sprout a bud. They do this by being exposed to light and moisture.

Step 3

Repeat Step 2 every few hours or at least twice daily. Keep your jar out of direct sunlight.

Step 4

In 1–4 days, your sprouted grains, legumes, or seeds should be ready to eat. Refer to the table below for specific sprouting times.

Step 5

Store sprouts in a clean, dry container in the fridge. Consume within 2–5 days. If you see any signs of mould, discard your sprouts.

WHEN TO HARVEST

This largely depends on personal preference – some people like to eat their sprouts as soon as they start to germinate, others like a bit higher plant-to-seed ratio. However, the larger the seed, the less growth you would usually want. This is mainly because the large seeded varieties, such as peas or chickpeas, start to grow fairly large roots very quickly and often the roots can be the least appetising part of the plant.

SOAKING / SPROUTING TIMES

Adzuki beans: 8 hours / 3-5 days

Alfalfa: 8 hours / 1-3 days

Buckwheat: 30 minutes / 1-2 days

Chickpeas: 12 hours / 12-24 hours

Lentils: 8 hours / 12-24 hours

Millet: 8 hours / 2-3 days

Mung beans: 24 hours / 2-4 days

Peas: 24 hours / 3-5 days

THE BENEFITS

Easier digestion. One of the claims about sprouted grains is that they are easier to digest (at least, for some people) than regular grains. There may be some truth to this. A young plant that is still growing is more easily able to ‘digest’ the endosperm, thanks to enzymes. So, not surprisingly, sprouted grains may be a little easier on the stomach than regular grains — this means less stomach upset and less bloating.

More nutrients. Sprouted grains contain more of certain nutrients than regular grains. For example, they’re higher in B vitamins, vitamin C, folate, fibre, and essential amino acids (the building blocks of protein). Sprouting also makes it easier for the body to absorb nutrients, such as calcium and iron, in the digestive tract.

Less carbohydrate, more protein. Sprouted grains aren’t carbfree, but because sprouting decreases the amount of starch in grains they contain less carb. And the proportion of protein is a bit higher. This, in turn, can make sprouted grains a good choice for people who have diabetes.

More fibre. Sprouted grains contain more soluble fibre than regular grains. Soluble fibre is a type of fibre that absorbs fluids in the digestive tract, helping you feel more full. This kind of fibre can also help lower cholesterol and blood sugar levels.

Source: diabetesselfmanagement.com

HOW TO USE YOUR SPROUTS

Your sprouts can be used in many ways. Here are a few ideas:

• Add to salads

• Add to stir fries

• Pop into a smoothie for a nutrient and protein boost

• Add to soups and stews

• Add sprouted grains to breads

• Add sprouted grains such as buckwheat and millet to porridge

• Try one of our recipes below!

RECIPES

SPROUTED CHICKPEA HUMMUS

This recipe makes a fresh tasty hummus. Sprouting the chickpeas increases the nutrient value. There’s no need to cook them first. Just make sure you follow all our safety rules for sprouting.

8 SERVINGS

¾ cup of dried chickpeas

1/3 cup tahini

¼ cup lemon juice

3 tbsp extra virgin olive oil

2 tbsp apple cider vinegar

2 cloves garlic, chopped

½ tsp salt

1 tsp ground cumin

¼ tsp smoked paprika (optional) water (if necessary)

METHOD

Sprout chickpeas using our sprouting guide. Sprout for 3 to 5 days, depending on how big you want your sprouts.

Give your chickpeas a rinse, drain well, and add to the bowl of your food processor along with the tahini, lemon juice, olive oil, apple cider vinegar, garlic, salt, ground cumin, and smoked paprika.

Blend to a smooth, thick puree. You may have to stop the processor and push the ingredients down a few times, scraping the mixture down from the sides.

If your hummus is too thick for your liking, you can add some water, a little at a time, until you reach your desired consistency. The hummus will firm up a little when it chills in the fridge.

You can serve straight away with fresh batons of cucumber, carrots, and florets of lightly steamed broccoli. Or use hummus in pita bread, sandwiches, or wraps.

Keep in the fridge in an airtight container for up to five days.

PER SERVING: ENERGY 625kJ (149kcal) | PROTEIN 4g | FAT 12.2g (SATURATED FAT 1.6g) | CARBOHYDRATE 4.7g (SUGARS 0.7g) | SODIUM 170mg

SPROUTED LENTIL BOLOGNESE

Sprouted lentils reduce the cooking time by half – this easy Bolognese sauce takes only 30 minutes to cook. It’s budget-friendly and nutritious. The wine is optional but will add to the depth of flavour. I recommend serving the Bolognese with wholemeal spaghetti.

SERVES 4

250g sprouted lentils

3 tbsp olive oil

1 small onion, diced

4 cloves garlic, minced

½ tsp dried oregano

½ tsp dried basil

½ tsp dried thyme

½ tsp chilli flakes (optional)

½ cup red wine

2 x 410g of chopped tomatoes in juice with no added salt

1 ½ cups veggie stock

1 tbsp tomato paste (no added salt)

1 bay leaf

½ tsp salt

METHOD

In a large, heavy pan over medium heat, add 3 tbsp of olive oil. Add onion and sauté for 4-5 minutes until soft. Add in the garlic, oregano, thyme, dried basil, red pepper flakes (if using), and pepper. Stir and sauté for an additional minute until the garlic is fragrant. Add in the wine, scraping any browned bits with your wooden spoon.

Once the liquid has been reduced by about half, add the chopped tinned tomatoes, stock, and tomato paste. Stir to combine then add in the bay leaf. Bring the sauce to a gentle boil.

Once boiling, add in your sprouted lentils and stir to combine. Lower the heat to simmer and cover. (Now is a good time to get your pasta on!)

Allow the lentils to simmer for 15 minutes.

Uncover and stir. Lentils should be tender and cooked through. If your sauce has too much liquid, simmer a little longer.

Serve the lentil Bolognese over pasta. Taste before serving and add salt if needed.

PER SERVING: Energy 1620kJ (387kcal) | Protein 11.4g | Fat 25.7g (Saturated Fat 2.2g) | Carbohydrate 24.7g (Sugars 1.7g) | Sodium 190mg

DIETITIAN TIP: We get used to salt in our food. Add salt last after you have tasted your food without salt – you may be able to do without.

SPROUTED LENTIL BURGERS

Typically, lentils need to be cooked first to be easily digested. Sprouting breaks down phytic acid. This makes the nutrients in the lentils more available to you. Use these tasty patties in burgers. We recommend wholegrain buns and plenty of salad.

SERVES 4

1½ cups sprouted green or brown lentils (follow our sprouting instructions)

1 cup cooked brown rice (or quinoa)

1 cup walnuts – lightly toasted (or sunflower seeds)

1 tbsp miso paste

1 tbsp olive oil

2 tsp whole-grain mustard

1 clove garlic, finely chopped or minced

1 tsp cumin

½ tsp ground coriander

½ tsp salt

½ tsp ground pepper

2 tbsp fresh chopped herbs (chives, coriander, parsley, basil, etc)

2 tbsp toasted sesame seeds

Use barely sprouted lentils for this recipe – sprout until the first little sprout is showing. One to two days after soaking is all that’s needed.

Place your raw sprouted lentils (drained well or your burgers will be soggy!), cooked rice, toasted walnuts, miso, oil, mustard, garlic, spices, and pepper into a large bowl. Mix well to combine, ensuring the miso paste is well distributed and broken up.

Now place in the food processor and repeatedly pulse until the mixture is combined well and becomes a coarse, sturdy dough. DO NOT OVER-PROCESS! You want a coarse texture, not smooth, or you’ll end up with a pasty patty.

Place a piece of baking paper on a baking tray pan or large plate. Sprinkle the paper with the toasted sesame seeds.

With slightly wet hands, divide the dough into four balls and form four burger patties. Place on the baking paper, coating both sides with sesame seeds.

Place in the fridge for 15 minutes to firm up.

Your patties can be pan-fried or oven baked. Use spray oil to limit fats. You can also pan-sear these and then finish in a hot oven.

Patties can be wrapped before cooking and frozen.

PER SERVING: ENERGY 889kJ (212kcal) | PROTEIN 7.5g | FAT 11.5g (SATURATED FAT 1.8g) | CARBOHYDRATE 15.7g (SUGARS 9.5g) | SODIUM 112mg