Sprouted seeds have always been a common ingredient for dieters around the world. They contain fewer calories and are an excellent source of vitamins K, C, fiber and other essential minerals. Many of us are skeptical about sprouted seeds, since we still do not know exactly their beneficial and harmful properties. Recent studies have shown that sprouted seeds have certain therapeutic effects and prevent diseases. Sprouted grain sprouts can be eaten both fresh and processed. You can sprout a huge number of different seeds, for example, golden beans, alfalfa, clover, soybeans, chickpeas, radishes, etc. Seed sprouts from all these plants are added mainly to salads, soups and sandwiches.

Beneficial properties of sprouted seeds

A healthy diet is incomplete without sprouted seeds. Many people eat them for breakfast, in the evening or after lunch, adding them to certain dishes. They have many beneficial properties as they are rich in protein, antioxidants and other vitamins. You can germinate the seeds of various vegetables and legumes. This is very easy to do at home. All you need to do is put the seeds in water for at least 6 hours. Since they are full of nutrients, they have beneficial effects on health.

• This is a suitable product if you need to lose weight as sprouted seeds have fewer calories. This is a very important component of a healthy diet.
• Try not to exceed a certain serving of sprouted seeds, as they are rich in protein and other nutrients.
• Sprouted seeds are an excellent substitute for lentils in salads.
• Regulating high blood pressure is one of the important properties of sprouted seeds. Most problems related to blood pressure and heart occur due to excess sodium. Eating sprouted seeds normalizes blood pressure, since they do not contain sodium, that is, the seeds help blood vessels in the heart in general.

• Sprouted seeds are a great way to reduce cholesterol levels in the blood, which in turn reduces the risk of heart attack and heart disease.
• They increase the activity of hydrolytic enzymes and regulate blood sugar levels, which promotes better absorption of nutrients throughout the body.
• Eating sprouted seeds fresh improves digestion, helps cleanse the body and removes toxins from the blood.
• Healthy and beautiful skin is another benefit of eating sprouted seeds daily.

There is no need to repeat yourself to be convinced of the health benefits of sprouted seeds. We have listed the positive properties of sprouted seeds. Remember not to cook them too long to avoid destroying the nutrients they contain. Also, you should not eat only sprouted seeds. They can be included in your daily diet along with other healthy foods.

Harm of sprouted seeds:

And although they are very rich in beneficial nutrients, you need to remember that they can also cause harm. If germination is done incorrectly, then there are chances that such products will lead to diseases.

• If the sprouted seeds are not washed thoroughly, then bacteria will begin to multiply, which can subsequently poison our body.
• And although this is a healthy product, it should not be eaten if you are allergic to it. This can lead to a weakened immune system and therefore expose the body to infections.
• Sometimes fresh sprouted seeds are difficult to digest and cause digestive problems.
• Seed sprouts such as alfalfa contain a toxin called L-Cavanine, which reduces the number of red blood cells and can cause an enlarged spleen.
• Sprouted seeds have been linked to the spread of E. coli and salmonella. That is why it is better for the elderly, children and people with weak immune systems not to eat sprouted seeds.

And when you decide to include them in your daily diet, you should remember about their negative properties. We have listed the main possible problems. Sprouted seeds are very healthy, but if you eat too much of them, problems may arise. Therefore, always limit the portions of sprouted seeds, add them to salads, for example. And also monitor the conditions for seed germination. Also, wash them thoroughly. They can also be bought in specialty stores.

Sprouting wheat and other seeds is not a fad of some recent decades, but a very old tradition. Ayurveda and Hippocrates responded well to germinated seeds. Sprouts of various plants were used in old cultures as the main source of vitamins in winter or during long hikes.

The ancient Slavs took sprouted wheat on military campaigns, and in winter they prepared gruel and jelly from wheat sprouts (the so-called “wheat sludge”). Medieval sailors used sprouts to protect themselves from scurvy. At the beginning of the 20th century, thousands of Indian farmers and the Republic of India itself () were saved from hunger thanks to the state “sprout program”.

Sprouts - sprouted grains

Scientific research on sprouts began only in the 1940s, when the Dutch doctor Moerman used them to cure stomach cancer in his own patient for the first time. The sprout diet was championed by Nobel laureate Linus Pauling. In 1987, eating sprouted seeds was recognized as a way to heal malignant tumors.

We can talk about the other beneficial properties of sprouted seeds for hours! Eating sprouts activates the body's defenses and prevents colds and inflammation. Substances found in seedlings activate metabolism and hematopoiesis.

With the constant use of sprouts, there is a surge of strength, an increase in efficiency and alertness, getting rid of acquired lethargy, and the condition of the skin, hair, nails and teeth improves.

Sprouts promote proper digestion and cleanse the body of toxins. You can include sprouts in your own diet and as a preventative against dysbiosis, diseases of the stomach, intestinal tract and the formation of stones in the gall bladder and kidneys. Vegetarians and older people especially need sprouts.

How to germinate grains?

What is the secret of germination? Why is a handful of sprouts much healthier than a bowl of gruel made from unsprouted seeds and grains? The fact is that each seed contains enzyme inhibitors that protect it from early germination. It is for this reason that it is not recommended to eat a lot of nuts and legumes - enzyme inhibitors make them “heavy” foods.

Heat treatment destroys enzyme inhibitors in seeds, but together with them vitamins and other valuable substances are destroyed. When placed in the right environment, the enzyme inhibitors break down on their own, allowing the seed to germinate and develop to its full potential. When a seed germinates, the enzymes contained in it break down the proteins, fats and carbohydrates stored for growth.

Thus, sprouts are partly digested, easy to digest food. In addition, when seeds germinate, the content of vitamins and antioxidants increases. It turns out that with sprouted seeds we get “impeccable food” containing a very large amount of nutrients, which at the same time costs a penny.

By the way, almost all animals know the method of germination. For example, squirrels do not eat nuts immediately, but hide them for germination. Sprouted nuts have a special smell, and squirrels simply find them.

Let's talk in more detail about the processes occurring in seeds during germination. When all seeds germinate, enzymes are formed that break down complex proteins and carbohydrates into their most common elements. In some seeds, the vitamin content increases 5-8 times during germination! Sprouts are especially rich in vitamins B, E, A, and PP. Green sprouts synthesize vitamin C, which is absent in dry grains.

Sprouts are also rich in lithium, an essential element for the functioning of the nervous system. The fiber content of germinated seeds increases repeatedly. By germinating all the seeds until they sprout, we get a purer source of chlorophyll.

All sprouts are rich in enzymes - substances that stimulate digestion. With all this, the content of minerals, proteins and carbohydrates of sprouts is not inferior to dry seeds.

Sprouts have a fundamental advantage over fruits: when stored in the refrigerator, they continue to grow slowly and become enriched with vitamins for a number of days, while mature fruits lose their beneficial characteristics already on the day of collection.

In huge hypermarkets and health food stores you can buy already sprouted seeds and cereals. But there is nothing It is also difficult to germinate yourself, especially since in this case you will be convinced that the seeds were not treated with chemicals that speed up germination and suppress mold growth.

Sprouted seeds from the store do not have a guarantee of complete purity, and since sprouts are usually eaten without heat treatment, the presence of pathogenic microbes on them is extremely undesirable.

Seeds of almost all plants can be used for germination. Particularly popular are brown rice, barley, rye, wheat, millet, corn, buckwheat, peas, beans, lentils, soybeans, peanuts, almonds, hazelnuts, mustard seeds, pumpkin seeds, and sunflower seeds. Cumin, cardamom, poppy seeds, celery and shamrock seeds provide noteworthy results.

All sprouts are healthy, but each plant has its own “specialization”:

1. Sprouts of wheat, rye, oats, sunflower and flax are effective for diseases of the gastrointestinal tract;
2. Oats promote blood renewal and stimulate the activity of the thyroid gland;
3. Rye removes toxins and radionuclides;
4. Rice cleanses the kidneys and intestinal tract;
5. Lentils strengthen the immune system;
6. Pumpkin - for the prevention and treatment of prostatitis;
7. Buckwheat and sesame are good for the cardiovascular system;
8. Milk thistle seeds cleanse the liver;
9. Corn has a rejuvenating effect;
10. Beans are an anti-inflammatory and wound-healing agent;
11. Peas and beans lower blood sugar;
12. Soy stimulates cell regeneration and inhibits tumor growth.

Basic rules for germination

If you don’t know how to properly germinate seeds for food and what cereals are best to use, read this paragraph. A huge amount of time, effort and equipment is not required, although with a special approach to germination the task will be significantly simplified.

For germination, you should take only unroasted and unpolished seeds (snow-white steamed rice, our usual buckwheat and toasted nuts are not suitable for germination). It's better to crack the nuts.

Dry seeds created for germination are recommended to be stored in a cool, dry place. Wheat, rye and other grains are best stored for no longer than 2 years; Legumes and nuts can germinate even after 5 years of storage. Do not use aluminum containers to store dry and germinated seeds.

The first step in germination is washing the seeds. This is necessary to remove dust and foreign particles.

Place the washed seeds in a glass container and fill with cold filtered water. Do you want to speed up germination? Pour the seeds with warm (but not hot!) water. Some seeds need to spend 10 to 24 hours in water to germinate; for some, 15 minutes is enough (for example, buckwheat). When soaking for a long time, change the water and rinse the seeds 2-3 times a day to prevent the development of mold and pathogens.

Swelling of seeds is a symbol of the end of soaking. If the seeds remain without sprouts, they are unsuitable for germination, or the water is very cool. Drain the water, distribute the seeds in a thin layer over the bottom and walls of the container, cover with gauze or a leak-proof lid (seeds need oxygen!) and place in a warm, bright place.

Continue to wash the sprouts 2-3 times a day because mold may develop in a humid, warm environment. Do not allow the seedlings to dry out, otherwise they will die. After a while, you will see the seeds sprouting roots, and later green sprouts. It's time to enjoy the gifts of nature and the fruits of your labor! Do not allow the sprouts to grow too much - they will become hard and bitter.

The sprouts can be eaten as a separate dish; you can add them to gruels, salads, omelettes, meat and fish dishes after cooking; Sprouts crushed in a blender are a good vitamin addition to cocktails.

The only thing you shouldn’t do is heat treat the sprouts. If you did not consume the sprouts right away, you can store them in the refrigerator for a few days.

Note:

1. Grains created for sowing are not suitable for germination because they are treated with chemicals.
2. If you have a stomach ulcer, sprouts are contraindicated.
3. Do not consume bean sprouts directly with milk products - this will lead to flatulence.
4. Sprouted beans are recommended to be eaten in extremely small quantities, especially for those who do not have a strong stomach and a healthy intestinal tract.
5. Any sprouted grains must be carefully chewed.
6. It is not recommended to consume more than a handful of sprouts per day.

Recipes with sprouts

Salad "Immunity"

Ingredients:

• 50 g of germinated seeds,
• 1 sweet pepper,
• 1 tomato
• 1 cucumber
• 1 avocado,
• lemon juice, ground ginger, vegetable oil - to taste.

Preparation:
Wash the sprouts in cool water. Cut vegetables and fruits thinly, mix with sprouts, sprinkle with lemon juice and vegetable oil. Sprinkle with ginger before serving.

Salad "Spring"

Ingredients:

• 1 small celery root,
• 2-3 carrots,
• 50 g walnuts,
• 3-4 tbsp. sprouts,
• 1 bunch of parsley,
• olive oil or cream, coriander and cinnamon to taste.

Preparation:
Cut the celery and carrots into small strips, crush the nuts, and finely tear the parsley. Mix everything with the sprouts, pour in butter or cream, add spices.

Citrus salad

Ingredients:

• 1 orange,
• 0.5 grapefruit,
• 50 g almonds,
• 50 g wheat sprouts,
• 1 glass of orange juice.

Preparation:
Finely chop the orange and grapefruit pulp, fry and crush the almonds. Grind the sprouts in a blender, mix with orange juice and pour over the salad.

Pea sprout soup

Ingredients:

• 1 cup green peas,
• greens (onion, celery, dill), salt to taste.

Preparation:
Soak the peas for 10-12 hours. Drain the water and put it in the refrigerator, and sprout the peas, washing them from time to time, throughout the day. Grind the sprouted peas and greens in a blender and add the water in which the peas were soaked. It is recommended to eat the soup cool with black bread.

Drink "Rejevelac" (wheat extract)

Ingredients:

• 1 cup wheat grains and legumes.
• 1 tsp salt.

Preparation:
Pour salted water over the grains, drain the water after 20-30 minutes, wash the grains and fill with filtered water. Place the container in a dark place and leave for 10-12 hours, then drain the water and leave the grains to germinate for a day without rinsing.

When sprouts appear, pour cold water over the grains and keep them warm for another 3 days. The finished infusion will have a slight sour smell. You can make soups using regevelac, or you can drink 2 glasses of it a day for the prevention and treatment of various diseases.

Sprouts – “live” food

What are sprouts?

Many people treat sprouts increasingly appearing on the shelves of large stores with distrust or misunderstanding, thinking that this is just another innovation. This is not true; thousands of years ago, sprouts were used as a medicinal remedy by many tribes and peoples. In the manuscripts that have survived to us, there are records that seedlings were known 5,000 years ago. And 3000 BC The Chinese were well aware of the healing properties of sprouts. Let's look at what sprouts are and what is their life-giving power and uniqueness.

The seed itself is a kind of preserved storage of all the nutrients necessary for the formation and growth of the plant. During the germination process, these substances are released into an active, easily digestible state: proteins turn into amino acids, carbohydrates into sugars, and fats into fatty acids. It is in this state that they are absorbed by humans. That is, the body does not require additional energy expenditure to consume sprouts.

In addition to the main structural components (proteins, fats and carbohydrates), sprouts are rich in vitamins, minerals and enzymes in a highly concentrated form. Sprouts contain approximately 40 times more natural enzymes than any other food. And the antioxidants contained in sprouts prevent DNA destruction, which helps prolong life.

It is important to know that such a concentrated amount of vitamins is characteristic only of germinating seeds: after all, they must quickly overcome all obstacles on the way to sunlight. When seeds germinate in natural conditions, they need to have time to sprout roots within a few days, fix them in the soil, bring the sprout to the surface and form the first leaves. It is at this time that they carry a powerful potential of energy, which passes to us if we manage to use them for food. Later, when the root system begins to work and the seedlings outgrow, the nutrient content decreases significantly. It is believed that green plants contain on average 340 times less vitamins than sprouts. Thus, by using sprouted seeds for food, a person is able to receive the maximum amount of natural antioxidant vitamins necessary for the body, which can protect against diseases and prolong life.

You can feel for yourself that after eating sprouts a person feels a surge of vitality, lightness and satiety throughout the whole day. Sprouts have no restrictions on compatibility with other products; they are useful to use with fruits and berries, vegetables, added to desserts, salads, etc. The healing drink Rajivelak is prepared from sprouted grains, and the equally popular Sprouts dish is green sprouts of legumes and cereals. And regular consumption of seed and plant sprouts improves digestion, metabolism and blood composition, strengthens the immune system, replenishes the body's reserves of vitamins and minerals, normalizes the acid-base balance, removes toxins and waste, stimulates sexual activity and prolongs youth.

Sprouts are especially useful for children, adolescents, pregnant and lactating women, frail and elderly people, as well as those who are actively involved in mental and physical work. The content of many vitamins - for example, C and group B - in sprouted seeds increases 5 times, vitamin E - 3 times. Orange juice is considered a rich source of vitamin C, but just 50 g of wheat germ corresponds to the content of this vitamin in six glasses of juice.

What is important is the price-quality ratio. In addition to the fact that seeds and grains are cheap, one kilogram of dry seeds can produce 1.5-2 kg of sprouts. In addition, only 300 grams is enough to fill you up. For example, 100 g of sprouted wheat provides more nutritional value than 1 kg of white bread. And to top it all off, you can grow sprouts all year round, not limited by seasonality.

Turning to ancient scriptures and modern sources, one can find that sprouts were used in their diet by Tibetan sages, yogis, Abkhaz centenarians, Chinese emperors, residents of the Far North, Russian heroes, wise men, magicians, druids, esotericists, keepers of ancient knowledge, as well as astronauts . Thus, it is known that Captain Cook saved his crew from scurvy using sprouts. And in ancient Russian chronicles it is said that Slavic warriors ate sprouted grain during campaigns, and our ancestors fed sick and weakened children with sprouted wheat, after which the children quickly gained weight and recovered. Already in our time, the legendary Mahatma Gandhi ate sprouts daily and recommended that his followers do the same. The eternally young “grandmother” of American cinema, Liz Taylor, and the charming Jane Fonda, who has the figure of a sixteen-year-old girl, devoted a significant place in their diet to the delicate greenery of young sprouts.

It has been scientifically proven that the body can exist indefinitely. The human body consists of protoplasm. Scientists claim that there is nothing in protoplasm that can age or cannot be renewed. By 1928, 8,000 generations of protoplasm had been recorded, which was studied for 17 years by scientists L. Woodroof, R. Erdman and others, and this protoplasm not only did not change, but not the slightest signs of destruction were found in it. The aging process itself occurs when more cells die than are reborn. And this happens largely when there are not enough enzymes in food. Professor Henry Sherman also proved that the lifespan of animals can be increased by eating foods that contain enzymes. Eating such food, containing the maximum amount of enzymes, is the secret secret of maintaining youth and almost physical health. immortality.

Today, due to terrible unwise eating habits, the average life expectancy of an ordinary person is 70 years, so the very idea that you can live a long time without suffering seems fantastic. But it all depends on your mood and your lifestyle, mental beliefs, and eating habits. People have come up with a lot of food products and substances that shorten life and no less means to combat aging and disease. But with all this, we have an affordable and effective natural remedy for health and youth - sprouts.

There are also restrictions associated with the use of sprouts. The daily consumption rate of sprouts is 20-70 g. Cereal sprouts contain gluten, the main representative of cereal proteins, commonly called “gluten”. Its content is especially concentrated on wheat, rye, oats, and barley. The enzyme that processes gluten is in short supply in our country, it is easy to “waste”, which forces the non-digestible parts of the protein (acids) to be “quenched” with alkali. Gluten is absent only in buckwheat, corn and rice. The fiber content in whole sprouts negatively affects the functioning of the gastrointestinal tract in peptic ulcers. The use of sprouts can cause pain as a result of flatulence or the healing effect associated with the release of sand and stones. Use together with dairy products causes excessive gas formation in the intestines (flatulence). The content of purine compounds in legume seed sprouts is contraindicated for gout, urolithiasis; they are also not recommended for use in acute gastritis, nephritis and inflammatory processes in the large intestine.

How to cook sprouts and how to eat them?

It is advisable to disinfect the seeds before germination by soaking them in a pink solution of potassium permanganate for 3-5 minutes. Then drain the potassium permanganate solution and rinse the seeds three times with water.

The easiest and most affordable way to obtain green sprouts is to take a flat plate or tray and line its surface with several layers of gauze; Sprinkle the seeds evenly and carefully add water so that it barely covers the seeds. Place in a dark, warm place. As soon as sprouts and roots appear, expose to light, make sure that the gauze does not dry out and change the water daily. Each seed has a different germination period.

If you want to revive the seeds, that is, so that they hatch without forming roots, then pour water over them overnight to swell, rinse well in the morning and place in a strainer to drain the water, place in a warm place, and rinse periodically. Depending on the seed, it will take more or less time to swell and germinate. In this case, the seedlings should be no more than 3 mm. Otherwise, the sweetness and earthy flavor appears and the nutrients are transferred to the sprout.

If you want to consume the freshest sprouts every day, it is convenient to make a small conveyor: sow the seeds in portions one day apart.

For greater convenience, you can now find many options for sprouts on sale; you can also buy ready-made sprouts in many stores, but they can be stored for no more than two days.

It is advisable to consume sprouts in the first half of the day. If the pure taste of sprouts or lively seeds is not to your liking, you can mix them in a blender with vegetables or fruits or just water, make a puree or sauce, add them to salads, cereals and other dishes. But most likely you will be pleasantly surprised by the taste and freshness of the sprouts. Try starting with a couple of spoons, gradually adjusting to the new taste. It is important to chew the sprouts thoroughly to get the maximum benefit from them.

What can you germinate?

Any seeds and grains that have not been subjected to heat or chemical treatment can be germinated! Let's look at the most widely used ones.

1. Wheat sprouts

They taste sweet and are good as an alternative to morning porridge. They get the best taste if you soak them in water for 2-3 days, changing the water several times during the day, then they become soft.

Another option is to grow the sprouts to 10 cm and squeeze the juice. It is distinguished by the fact that greens practically do not contain carbohydrates, sugars and fats, but are a concentrate of vitamins, macro- and microelements and enzymes.

Recommended for the treatment of chronic colitis, gastritis and gastroduodenitis, for the complex treatment of gastric and duodenal ulcers (contraindicated in case of exacerbations). Fiber (the grain shell) normalizes the functioning of the gastrointestinal tract and has a beneficial effect on the intestinal flora. Wheat sprouts improve the functioning of the circulatory and nervous systems and alleviate the effects of stress. Indicated in the treatment of allergies, diabetes and obesity. Improves the condition of skin and nails.

2. Sprouted rye seeds

They are similar in taste and effect to wheat sprouts: they compensate for vitamin and mineral deficiencies, stimulate intestinal function, enhance peristalsis, normalize microflora, have a slight laxative effect, and help cleanse the body of toxins. Rye sprouts are indicated in the same cases as wheat sprouts. They also become softer when soaked longer.

3. Buckwheat sprouts

The taste is neutral. Ideal for both sweet and savory dishes; both for fruit cocktails and vegetable salads.

Only green (not fried) buckwheat produces sprouts. The top layer of husk is removed from it, without damaging the embryo. During germination, buckwheat, like flax, secretes mucus - it should be thoroughly washed off with running water and the remaining water should be allowed to drain thoroughly. This is perhaps the fastest germinating crop. To be ready, simply pour warm water over the buckwheat for 20-30 minutes, rinse well and transfer to a sieve to allow the water to drain. After 2-3 hours it is ready, but you can wait longer for the sprouts to hatch.

Buckwheat seeds are superior to the seeds of all other crops in the concentration of rutin, a bioflavonoid that has the ability to improve the condition of blood vessels, especially capillaries, strengthening their thin walls. Sprouted buckwheat seeds are recommended for the prevention and treatment of various vascular diseases (atherosclerosis, coronary heart disease, hypertension) and infectious diseases affecting the vascular system (measles, scarlet fever, tonsillitis, typhoid), to reduce intraocular pressure in simple glaucoma, and varicose veins veins and hemorrhoids. It is useful to add them to the diet in the treatment of radiation sickness, liver and kidney diseases, obesity, diabetes, bleeding from the nose and gums, and blood loss.

4. Sprouted lentil seeds

The taste is sweetish, juicy, with a spicy aftertaste. Seeds germinate easily and quickly. They make a wonderful addition to vegetable salads.

Lentil sprouts are a very healthy and tasty product. Good source of protein. Indispensable for the prevention of flu and colds in the autumn-winter period. Promote hematopoiesis, increase hemoglobin levels.

5. Pumpkin sprouts

Pumpkin sprouts go well with porridges, muesli, and fruits. Pumpkin seeds are one of the most valuable objects for germination.

Contain a wide range of useful substances and microelements. Pumpkin sprouts have an active anthelmintic effect and are successfully used for the prevention and treatment of giardiasis and various helminthiases, and are especially effective against tapeworms and pinworms. Preferably, non-herbal anthelmintics are recommended for children, pregnant women and people over 60 years of age. When consumed regularly, pumpkin sprouts normalize the secretion of bile, activate water and salt metabolism, have a beneficial effect on the reproductive system of men and women, stimulate the functions of the sex glands, improve the functioning of the genitourinary tract, strengthen the muscles of the bladder, increase potency in men, and provide excellent support for the prostate gland. Useful for men over 45 years of age for the prevention of prostatitis in the complex treatment of chronic prostatitis and prostate adenoma. The zinc contained in pumpkin sprouts, which is necessary for normal brain function, has a positive effect on human mental activity, strengthens memory, reduces fatigue and irritability, and normalizes sleep. Pumpkin sprouts are a valuable product for the prevention and treatment of ailments caused by prolonged physical and neuropsychic overload. They are extremely useful for schoolchildren, especially younger grades, to overcome stressful situations and better assimilate the material.

6. Sunflower sprouts

The sprouts have a sweetish, fresh taste. You can add it to muesli, porridge, vegetable salads, and make live sauces from them.

Sunflower sprouts normalize the acid-base balance of the body and compensate for vitamin and mineral deficiencies. Strengthen the nervous system, alleviate the consequences of stressful situations, prevent the formation of blood clots, and improve the condition of the mucous membrane of the gastrointestinal tract. Recommended for the complex treatment of gastric and duodenal ulcers in remission, atherosclerosis and related diseases of the heart and brain, and pathological menopause. Help preserve memory, good vision, improve the condition of skin and hair.

7. Sesame sprouts

They have a characteristic nutty and bitter taste. Sesame seeds germinate, like amaranth seeds, capriciously. In order for them to grow, they need the following conditions: spread the washed seeds over a flat surface, fill with 1–2 mm of water and cover with another flat object on top. Once or twice a day, if the seeds dry out, moisten them with water (but do not flood them).

The microelements contained in sesame are necessary for humans for the normal functioning of the musculoskeletal system, the functioning of the stomach, liver, pancreas and intestines. Sesame sprouts strengthen the skeleton, teeth and nails; regular use helps restore tooth enamel. Taking sesame sprouts is recommended for acute and chronic arthritis and arthrosis, spinal osteochondrosis, osteoporosis, especially in women over 45 years of age. Indicated in the treatment of fractures and injuries of the musculoskeletal system. Absolutely necessary for women during pregnancy and breastfeeding, and for children during periods of intensive growth and tooth change.

8. Flax sprouts

The taste of sprouts is neutral and fresh. Universal to use.

Flax sprouts are a wonderful product with a wide range of healing effects. They actively increase the body's resistance, give strength and vigor, and support the functioning of every cell. Flax sprouts, like seeds, have a unique mucous properties and effectively cleanse the gastrointestinal tract. They accelerate digestion, enhance peristalsis, absorb toxic substances, have a mild laxative effect, and help with hemorrhoids. Due to the high calcium content, like sesame sprouts, they are recommended for women during pregnancy and breastfeeding, and for children during periods of intensive growth and tooth change. Recommended for strengthening bone tissue, for osteochondrosis of the spine, osteoporosis, and for the treatment of fractures. Flax sprouts are indicated for the treatment of cardiovascular diseases, hypertension, thrombophlebitis, and varicose veins. Improves the condition of skin, hair and nails. Taking flax sprouts is ideally combined with taking milk thistle sprouts.

9. Soybean sprouts

The taste is quite specific, characteristic of legumes. Sprouts are excellent for salads in combination with fresh vegetables.

Soybean sprouts contain fiber, essential amino acids, vitamin C, B vitamins, vegetable proteins, macro- and microelements. Sprouts in the diet activate protein metabolism and promote the removal of water and fat from the body. The use of soybean sprouts stimulates the regeneration of connective tissue and rejuvenates the body. Choline in soy restores nerve tissue cells and improves brain function, has a beneficial effect on the processes of thinking, attention and memory. Due to their lecithin content, they are useful for cardiovascular diseases, liver and pancreas dysfunctions. Pectins contained in sprouts slow down the development of cancer tumors.

10. Bean sprouts

In terms of taste, sprouted beans go well with seaweed; they can also be added to any salads. Sprouted golden beans are called mung beans, and angular beans are called adzuki.

This product is rich in potassium, iron, vitamin C and amino acids, and therefore it is actively used for the prevention of viral colds and flu. By increasing hemoglobin, bean sprouts help improve overall body tone and performance, normalize metabolism and are used to prevent atherosclerosis and diabetes.

11. Oat sprouts

The taste is milky-nutty, sweetish. Oat seeds germinate easier and faster than wheat or rye. Only oats called “naked oats” are suitable for germination.

Oat sprouts are rich in vitamins C, E and K, calcium, iron, magnesium, silicon, chromium, and zinc. They restore immunity, renew blood composition, and exhibit diuretic and diaphoretic effects. Effective for kidney diseases, tuberculosis and thyroid disorders. With their help, they normalize the functioning of the gastrointestinal tract and get rid of dysbacteriosis. Regular use of oat sprouts helps in the treatment and prevention of cholelithiasis, hepatitis and thrombosis. Consumption of oat sprouts helps to heal the body after injury.

12. Pea sprouts

The taste is sweetish, juicy, with a spicy aftertaste. Seeds germinate easily and quickly.

Pea sprouts contain plant insulin (inulin) and help lower blood sugar. The fiber content normalizes the gastrointestinal tract, helps eliminate toxins from the body, and helps with constipation. Pea sprouts reduce blood cholesterol levels, have a rejuvenating effect, promote cell growth and regeneration, and have antitumor activity.

13. Amaranth sprouts

Taste: nutty, bitter, so it is better to sweeten with honey. Amaranth seeds germinate capriciously. Create ideal conditions for them: spread the washed seeds over a flat surface (tray, propolis grid), fill with 1-2 mm of water and cover with another flat object on top. Moisten with water once or twice a day (but do not flood) if the seeds dry out.

Amaranth sprouts contain squalene, a powerful antioxidant that reduces the risk of cancer and cardiovascular diseases. Milk thistle sprouts (ten-day-old plants, taken individually) are an effective remedy for cleansing and healing the liver. Recommended for hepatitis, including hepatitis C, for fatty degeneration and cirrhosis of the liver, after long-term use of medications, courses of chemotherapy and radiation therapy, in the treatment of alcoholism and drug addiction.

14. Milk thistle sprouts

Milk thistle is known as a plant that restores and revitalizes liver cells. Its sprouts contain flavonoids - very active substances that protect our cells; microelements, the main of which are selenium and zinc; vitamins A, E, F, K, D. Their use improves the process of formation and excretion of bile, protects the liver from toxins and infections. Milk thistle sprouts help in the treatment of many liver diseases - both acute and chronic; for allergies, colitis, hemorrhoids; reduce inflammation in the gallbladder and spleen, help dissolve and remove stones.

15. Barley sprouts

Barley sprouts are very valuable - they increase the body's endurance and normalize the acid-base balance. Their healing properties are explained by the activity of vitamins B12, K and C, provitamin A, zinc, copper, manganese, and iron contained in them.

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More information can be found in the book by N. and V. Shaskolsky “The Healthiest Food: Sprouts”

They save you from allergies, relieve excess weight and help heal the stomach, improve blood, increase immunity - some healers attribute truly fantastic properties to sprouted grains (scientifically called sprouts). Of course, in many ways they exaggerate, because sprouts are not a medicine or a dietary supplement, but simply a balanced “living” food. If we compare the qualities of dry grain and sprouted grain, the second will be much more useful. The fact is that when the seed begins to hatch, after a long hibernation its metabolic processes wake up, the germ zone begins to work and the amount of biologically active substances increases - enzymes, micro- and macroelements, antioxidants, vitamins. In a word, just as a loving mother tries to give her child the best, so the seed generously shares the most valuable nutrients with the green sprout.

Theory

From benefit to harm

Naturopaths divide dishes into bioinert, bioactive and biogenic. The first includes thermally processed food (borscht, cutlets), in which only minerals, amino acids and fats with carbohydrates are preserved.

Dried, frozen or raw foods stored in the refrigerator are called bioactive. Some vitamins and enzymes remain in them. And only in biogenic food (these are sprouts, recently laid eggs or vegetables picked from the garden) are the nutrients at their maximum. However, the line between the three categories is quite thin, and “living” seeds can easily become empty and even dangerous.

Overgrowns from the store

Today you can buy sprouted wheat, rye, oats, corn, beans, peas, lentils and soy in a regular supermarket. The main thing is not to run into a spoiled product, because the warm and humid environment in which seeds and grains grow is ideal for the growth of bacteria, including such as salmonella. Therefore, buy only from trusted places, make sure that the sprouts look fresh and juicy and do not emit an unpleasant odor. They must be in the refrigerator compartment and be absolutely clean. When choosing a “live” product, do not try to purchase long stems, because the smaller the shoots, the more biologically active substances they contain. The ideal size is up to 1 cm. Then the greenery becomes more fragile and stunted: there is no soil, and the nutritional reserves of the seed dry up. As a rule, giant overgrowths are nothing more than a stale product that simply did not have time to be sold.

Plant the grains in... a jar

If you want to eat the freshest sprouts, grow them yourself. The easiest grains to find are wheat and rye, but they should be intended specifically for making sprouts, and not for sowing (the latter can be treated with chemicals). There are even special dishes for sprouting, but you can also use a regular glass jar. First, sort out the seeds, then rinse them in a very weak solution of potassium permanganate and several times under the tap. Then fill a third of the jar with grains and pour filtered water into two-thirds of the dish. Cover the glass container with gauze and leave it in the room for 8-10 hours (but not in the sun). After this, drain the water and rinse the seeds several times (the gauze remains). Then place the jar in a bowl on its side, with the neck facing down and the bottom facing up, and pour some water into the bowl. This way you will create optimal conditions of humidity and aeration. In general, grains should not be too dry or waterlogged during germination, otherwise they may become moldy. As soon as the seeds hatch, rinse them again, drain the water, close the jar with a lid and put it in the refrigerator. The sprouts should be used within 5 days, washing them daily with cold boiled water.

Expert opinion

Alexey Dobrovolsky, nutritionist

If you have a vitamin B deficiency (dry skin, brittle hair and nails), use sprouted seeds not as an additive to the salad, but as its base. But sprouts must be introduced into the diet gradually. The maximum that should be consumed per day is 50 g, for children - half as much. Try to chew the hard shells of the grains thoroughly and remember that sprouted legumes (soybeans, beans, peas, chickpeas) increase intestinal motility and can cause gas formation.

Practice

From salad to dessert

If you think that sprouted grains are a product of new times, advertised by adherents of a healthy lifestyle, then you are mistaken. Sprouts were actively used by the ancient Chinese and Egyptians; our Slavic ancestors also made beer, cereals and jelly from it. A new round of interest in sprouts appeared in the 1930s in America thanks to hippies and the fashion for vegetarianism.

Salad with tails

In order not to kill all the living things that are in sprouted grains or beans, try to use them raw. Just one handful of sprouts thrown into a salad will make your dish more healthy and enrich it with new taste sensations: you must agree that grains with “tails” lying on a plate are a very unusual product. Sprouted seeds can be added to fresh vegetables. For example, chop cucumbers, tomatoes, bell peppers, celery, grate carrots on a coarse grater and sprinkle in some sprouted wheat, peas or beans. Use lemon juice, any vegetable oil, sour cream or soy sauce as a dressing.

Vitamin cake

If your loved ones are confused by the appearance of sprouted grains in a salad or you yourself don’t like their harshness, make a sweet vitamin dessert from chopped sprouts. For this, 3 tbsp. spoons of sprouted wheat and 3 tbsp. mince tablespoons of walnuts and mix with 1-2 tbsp. spoons of liquid honey. Place the resulting mass on a plate in a layer of up to 1 cm. Add the grated apple, then a mixture of chopped dates and raisins. Vitamin mini-cake can be decorated with nuts.

Glass noodles with soy

Sprouts in hot dishes lose most of their beneficial qualities, but give them new shades of taste. Such treats are especially popular in Chinese, Vietnamese and Thai cuisines. To prepare oriental glass noodles with shrimp and soy sprouts, first fry chopped garlic (3 heads) in olive oil, then add 300 g of shrimp and cilantro and simmer for no more than a minute. Place the prepared glass noodles in the frying pan, mix everything, add 3 tbsp. spoons of soy sauce and a handful of sprouted soybeans. Cook for a couple of minutes and serve.

How are sprouts different?

In general, the composition of sprouted grains and beans is approximately the same: 6-20% protein, 1-9% fat, 60-88% carbohydrates (sugar and starch), 1-4% fiber, 1-3% vitamins and minerals. However, each type has its own characteristics.

	Wheat. The grains contain 26% protein, and the amount of antioxidants during germination increases 11 times and reaches its maximum on the fifth day. It is from green wheat sprouts that the cult drink of yogis and show business stars (Madonna, Richard Gere, Victoria Beckham) called “wheatgrass” is prepared. The juice has a classic herbal hue and a slightly sweet taste.
	Rye. There is less protein in rye grains than in wheat grains - 13%, but in general their effect is similar: they help improve intestinal motility and normalize its microflora.
	Buckwheat. Buckwheat seeds contain the maximum amount of rutin, a bioflavonoid that helps strengthen the walls of blood vessels.
	Chickpeas Chickpeas, or chickpeas, contain as much as 30% protein. At the same time, it has a very low calorie content (just over 100 kcal) and a pleasant nutty flavor.
	Sunflower. Sunflower seeds contain quite a lot of fat (about 60%), but it is unsaturated, so it does not harm blood vessels. Sprouted seeds are suitable for desserts.
	Sesame. Sesame seeds have so much calcium that they even surpass some types of cheese in this regard. Therefore, sprouted grains are recommended to be added to food for children, pregnant women and those recovering from fractures.

The use of sprouts is gaining increasing popularity among people leading a healthy lifestyle. The special value of sprouts is that they are “living food”. This is an integral living organism that has all natural biological properties and is in the phase of maximum vital activity.

Normal dry grain is in the dormant stage. When soaking, water triggers the germination mechanism (respiration and fermentation are activated). But on the second day, the amount of vitamins and microelements increases significantly: the grain is ready to devote all its strength to the formation of roots and sprouts. At this stage, the maximum value of the sprouted grain.

Sprouts carry enormous energy potential. Regular consumption of sprouts stimulates metabolism, increases immunity, normalizes acid-base balance, helps cleanse the body of toxins and effective digestion, and slows down the aging process.

What to germinate?

The most popular sprouts are wheat, rye, oats, buckwheat, lentils, chickpeas, mung beans, pumpkin seeds, sunflower, sesame, flax, milk thistle and amaranth (this list is not exhaustive).

contain potassium, calcium, phosphorus, magnesium, iron, zinc, vitamins B1, B2, B3, B6, E and folic acid. Vitamin E is absorbed only in the presence of fats, so it is advisable to use a little vegetable oil with sprouts. Recommended for the treatment of chronic colitis, gastritis and gastroduodenitis. Fiber (the grain shell) normalizes the functioning of the gastrointestinal tract and has a beneficial effect on the intestinal flora. Wheat sprouts improve the functioning of the circulatory and nervous systems and are indicated in the treatment of allergies, diabetes and obesity. Improves the condition of skin and nails, restores the color of graying hair.

contain a lot of potassium, calcium, phosphorus, magnesium, manganese, iron, zinc, there is also fluorine, silicon, sulfur, vanadium, chromium, copper, selenium, molybdenum. They contain more vitamin E than wheat grains, as well as vitamins B1, B2, B3, B5, B6, K, P, and folic acid. Their action is similar to that of wheat sprouts: they compensate for vitamin and mineral deficiencies, stimulate intestinal function, enhance peristalsis, normalize microflora, have a slight laxative effect, and help cleanse the body of toxins.

characterized by an optimal ratio of proteins, fats, carbohydrates and B vitamins. Oats contain a lot of soluble fiber, vitamins E and K, and are a source of calcium, iron, magnesium, sulfur, silicon, chromium, zinc, fluorine, iodine. Oat sprouts have an enveloping, choleretic and diuretic effect, helping to eliminate toxins. They can be used as a tonic, restorative and anti-inflammatory agent. Indicated for hypovitaminosis, chronic diseases of the gastrointestinal tract, iron deficiency anemia, exhaustion of the nervous system, diabetes, and help recover from illness.

Green buckwheat sprouts contain phosphorus, potassium, calcium, magnesium, manganese, cobalt, boron, silicon, vanadium, iron, copper, zinc, molybdenum. Rich in vitamins B1, B2, B3, B6, E, K and carotene. They surpass the seeds of all other crops in the concentration of rutin, a bioflavonoid that has the ability to improve the condition of blood vessels, strengthening the thin walls of capillaries (recommended for vascular diseases and infectious diseases associated with damage to the vascular system (measles, scarlet fever, tonsillitis, typhus).

contain potassium, calcium, magnesium, iron, zinc, selenium, boron, fluorine, silicon, sulfur, manganese, copper, molybdenum, vitamins B1, B3, B5, biotin, B6, folic acid. A large amount of vitamin C makes lentil sprouts an indispensable product for the prevention of flu and colds. Due to their high potassium content, these sprouts are recommended for atherosclerosis and heart rhythm disorders. They also ensure normal metabolism and proper functioning of the nervous system, and improve digestion.

contain vitamins B1, B3, B5, biotin, B6, folic acid, valuable microelements - boron, silicon, manganese, iron, rich in fiber. This is a good preventative against flu and colds; sprouts are useful for those who have problems with excess weight (they have a low calorie content - only 120 kcal/100 g). Eating chickpea sprouts has a beneficial effect on heart function, muscle health, bone health, dental health, and tissue water content. They improve skin condition and complexion. Chickpeas are also good for the thyroid gland if there is a lack of iodine in the body.

are a source of essential amino acids for humans, slowly digestible carbohydrates, fats, vitamin C, B vitamins, provitamin A. It also contains a lot of potassium, phosphorus, copper, iron, and zinc. Sprouted mung beans help normalize metabolism, have a calming effect, have antimicrobial activity, sugar-lowering and diuretic effects, and are a good remedy for the prevention of viral colds. Recommended for gastritis with low acidity, atherosclerosis and heart rhythm disturbances.

Pumpkin seed sprouts contain a wide range of useful substances and microelements: phosphorus, magnesium, manganese, iron, zinc, selenium, as well as calcium, silicon, chromium, cobalt, copper, vitamins B1, B2, E, folic acid, carotene. Pumpkin seed sprouts have an active anthelmintic effect; when consumed regularly, they normalize the secretion of bile, activate water and salt metabolism, have a beneficial effect on the reproductive system of men and women, strengthen memory, reduce fatigue and irritability, and normalize sleep.

Sunflower seed sprouts contain potassium, calcium, phosphorus, magnesium, iron, zinc, selenium, iodine, fluorine, silicon, chromium, manganese, cobalt, copper, molybdenum. They are one of the richest sources of vitamin E, vitamins B1, B2, B3, B5, B6, biotin, folic acid, and contain vitamins D and F. Sprouts normalize the acid-base balance of the body, strengthen the nervous system, prevent the formation of blood clots, and improve the condition of the mucous membranes lining of the gastrointestinal tract. Recommended for the complex treatment of gastric and duodenal ulcers in remission and atherosclerosis. Help preserve memory, good vision, improve the condition of skin and hair.

They are superior in calcium content to many food products; they also contain potassium, phosphorus, magnesium, iron, zinc, vitamins B1, B2, B3. The microelements contained in sesame are necessary for humans for the normal functioning of the musculoskeletal system, the functioning of the stomach, liver, pancreas and intestines. Indicated in the treatment of fractures and injuries of the musculoskeletal system, necessary for women during pregnancy and breastfeeding, for children during periods of intensive growth and change of teeth.

contain a lot of phosphorus, magnesium, iron, zinc, and the amount of calcium is comparable to sesame seeds, they contain vitamins E, K, F, B1, folic acid, carotene. Flax sprouts effectively cleanse the gastrointestinal tract, accelerate digestion, enhance peristalsis, absorb toxic substances, and have a mild laxative effect. Recommended for strengthening bone tissue, for spinal osteochondrosis, osteoporosis, for the treatment of fractures, as well as for the treatment of cardiovascular diseases. Improves the condition of skin, hair and nails.

contain vitamins A, D, E, K, F, as well as macro- and microelements: potassium, calcium, magnesium, iron, aluminum, vanadium, chromium, manganese, zinc, selenium and copper. The flavonoids contained in sprouts are powerful antioxidants that prevent damage to healthy cells. Milk thistle is a highly effective hepatoprotector; it protects the liver, stimulates the regeneration of liver cells, activates the gastrointestinal tract, has a beneficial effect on kidney function, and has an anti-inflammatory and wound-healing effect.

contain vitamins B1, B2, E, D, phosphorus, calcium, rutin, phospholipids, bile acids, a large number of amino acids (especially lysine), as well as the most important components - squalene (suppresses the growth of cancer cells, increases immunity) and phytosterols (reduces the level of cholesterol in the blood). Sprouts normalize the hormonal system and improve metabolism, improve kidney and liver function, reduce the manifestation of toxicosis, normalize urine and blood counts; have a gentle effect on the mucous membrane of the stomach and intestines, restore the functioning of cells and epithelium, and suppress pathogenic microorganisms.

Increased performance during seed germination

When seeds germinate, the amount of vitamin C and the total content of antioxidants increases tenfold (maximum value on the fifth day). The tables present the values ​​of the indicators in descending order.

Amount of Vitamin C

Lentils 45.17 mg/100g
Mung bean 42.32 mg/100g
Sesame 34.67 mg/100g
Chickpeas 31.90 mg/100g
Pumpkin seeds 31.06 mg/100g
Milk thistle 23.15 mg/100g
Buckwheat 17.32 mg/100g
Flax 14.44 mg/100g
Sunflower seeds 14.38 mg/100g
Oats 13.82 mg/100g Rye 9.68 mg/100g
Wheat 8.40 mg/100g

How to germinate?

For most grains/seeds, the standard scheme is suitable:

1 Sort the crop and rinse with cold water, remove damaged and deformed grains - they are unsuitable for germination.

2 Pour the crop into a deep, wide dish (plate or container) and add water so that the water covers the grain by several centimeters, because The grain will increase in size as it swells. Leave for 6-8 hours (can be overnight). Exceptions: rye is soaked for 3-3.5 hours, naked oats for 2-3 hours, buckwheat for 30 minutes-1 hour.

3 After 6-8 hours, drain the water (it contains mold spores and organic acids formed during the germination process) and thoroughly rinse the grain in a sieve. Place in an even layer in a bowl and cover with wet gauze on top. You can use a glass jar - in this case, the grain is poured into the bottom of the jar and covered with polyethylene on top (with holes made in it for air) or gauze.

4 Rinse in cold water 2-3 times a day (buckwheat and flax need to be washed more often, as they secrete mucus). Sprouts appear in 1.5-2 days. Rinse with cold water before use.

1 The easiest ways to germinate are sunflower seeds, chickpeas, mung beans and wheat - these are the most unpretentious and rewarding crops.

2 It is necessary to carefully monitor the condition of the seedlings so that they do not dry out or rot. If, after sprouting any grains, they have an unpleasant odor or traces of mold are visible, they should be immediately thrown away along with the gauze.

3 To save time, you can purchase a special germinator (sprouter).

4 Sprouts are eaten at two stages: when small white or greenish sprouts “hatch” in the grains and when sprouts appear (planted in the ground) - green shoots.

To get Sprouts use wheat, buckwheat and sunflower (unpeeled) sprouts. Soil mixed with peat is poured onto a work surface (tray or shallow pot) and the seedlings are placed on it, spreading evenly over the surface. Sunflower seeds need to be deepened, as their root system is poorly developed. After sowing, place a second tray on top or cover with plastic wrap for 2-3 days. Then the sprouts are placed in a well-lit place for a few more days. Green sprouts contain the maximum amount of useful substances when they grow 10-20 cm from the soil surface or their “age” is up to 10 days. It is advisable to eat them no later than 20 minutes after cutting and 30 minutes before eating, chewing thoroughly. It is not recommended to mix green sprouts with hot food.

5 Prepared sprouts should be stored in the refrigerator for no more than 5 days. Sprouts perfectly complement salads, they can be added to pates, and sprouted wheat can be added to candies made from nuts and dried fruits.

6 Treat the sprouted crops as full-fledged organisms, pay attention and do not allow a negative attitude, and they will provide you with a boost of energy, give you vigor and strength!