Plant-based eating is all the rage. In both grocery stores and online marketplaces, you can find just about anything made from plants, from meat to cream cheese to iconic snack foods.
Whole plant foods such as sprouts trump all processed foods on so many levels. Processed foods are less nutritious than whole foods for a variety of reasons. First, manufacturing processes degrade nutrients that are heat-sensitive, such as vitamin C, creating processed foods that are less nutritious than their whole food ingredients. Next, simple carbohydrates---such as sugar, potato, and tapioca starches---are often added to processed foods. These carbohydrates have been refined, or stripped of most of their fiber, vitamins, and minerals, demanding that the body dig into nutrient stores in order to convert these simple carbs into usable energy. Third, many ingredients in processed foods such as refined carbohydrates, sugar, and trans-fats increase inflammation in the body. These pro-inflammatory effects are in direct opposition to the anti-inflammatory compounds found in whole plant foods.
So, before telling yourself that brussels sprouts puffs or cauliflower crackers count as the “vegetable” in your meal, why not incorporate more fresh vegetables like alfalfa sprouts? Commonly recognized as the green and white curly things on a veggie sandwich, alfalfa sprouts are small but extremely nutrient-rich. Why is this? It’s largely due to the sprouting process.
Sprouting = Supercharging
Sprouting is vital to freeing up nutrients in legumes and grains because they contain anti-nutrients, compounds that block mineral absorption in the digestive tract. The presence of anti-nutrients means that even though the nutrition label states that legumes contain iron, calcium, magnesium, zinc, and copper, these are mostly unavailable to the body. As legumes and grains are staples in plant-based diets, frequently consuming foods that aren’t sprouted may lead to mineral deficiencies. Minerals are vital to metabolism, the nervous, cardiovascular, muscular, immune, and skeletal systems, and deficiencies can lead to a range of issues. Fortunately, sprouting deactivates anti-nutrients, making minerals available for absorption.
There are more ways that sprouting improves nutrient content in grains and legumes. Sprouting can increase levels B vitamins and vitamin C, as well as make protein and carbohydrates easier for the body to digest and absorb.
Alfalfa Sprouts
Alfalfa sprouts are sprouted from seeds of the alfalfa plant (also known as the Medicago sativa plant). They are grown and sprouted in the United States, and you can sprout alfalfa seeds at home.
Storage & Shelf Life
Alfalfa sprouts require refrigeration; do not freeze them. Following purchase, alfalfa sprouts should last 2-3 days. If any mold is visible or sprouts acquire a smell, discard.
Recipes and Meal Ideas
There are numerous ways to incorporate alfalfa sprouts into your meals and snacks. Eat them raw in order to preserve their water-soluble nutrient content.
Breakfast:
- Avocado Sprout Toast from Cooking Light
- Blend sprouts into smoothies
- Top a scramble with sprouts
Snacks
- Blend or stir sprouts into dips like hummus
Lunch & Dinner:
- Classic hummus and veggie wraps like these from Spiced Blog
- Hippie Bowls---veggies, grains, and legumes all in one delicious bowl---by Bakeaholic
- Why not add sprouts to salads like this Chickpea Pesto Salad from Inspector Gorgeous?
- Top roasted vegetables with sprouts for a warm/cold salad fusion
Ten Amazing Nutrients in Alfalfa Sprouts
- Fiber feeds the good bacteria in your gut, and may lead to lower cholesterol levels. Foods with fiber slow down digestion which helps you feel full, and promotes a steadier release of energy into the bloodstream.
- Protein, like fiber, increases feelings of fullness. Protein is needed to make just about every structure in the body, from muscles to organs to microscopic machinery in cells. In the absence of adequate protein from food, the body will break down muscle tissue to use for energy or repairing muscles and tissues.
- Anti-inflammatory compounds in alfalfa sprouts may not only lower current levels of inflammation, but may also blunt the effects of future events that cause inflammation. As both physical and emotional stress---think injury, over-exercising, infection, trauma, and worry---can increase inflammation, adding anti-inflammatory foods is essential when you’re stressed.
- Vitamin C is best known for supporting the immune system, but it may also play a role in boosting energy and easing irritability. An antioxidant, vitamin C also helps protect cells from damage.
- Folate is a B vitamin that may protect against heart disease, certain cancers, and neural tube birth defects. For those who have issues processing folic acid in supplements, consuming more foods that naturally contain folate significantly raised folate levels.
- Vitamin K is necessary for proper blood clotting as well as facilitating the transport of calcium into bones.
- Alfalfa sprouts contain isoflavones, compounds that may block the binding of xenoestrogens to estrogen receptors. Xenoestrogens are found in chemicals such as pesticides and insecticides, making conventionally-grown produce and conventionally-raised animals sources. High levels of xenoestrogens in the body can mimic the effects of high estrogen levels, and contribute to hormone imbalances and certain cancers. Compounds such as isoflavones may help inhibit this effect.
- Alfalfa sprouts contain saponins, compounds that may help lower cholesterol. High cholesterol is implicated in heart disease.
- Magnesium is a power-house mineral that relaxes smooth muscle. As smooth muscle is present in the digestive tract and blood vessels, magnesium may ease constipation and lower high blood pressure. Magnesium is also useful during times of stress, as it can lower cortisol, a hormone released when the body is under stress. Muscle twitches or spasms that do not happen during exercise might indicate that you’re in need of more magnesium.
- Zinc is a mineral that is essential for growth and development. Low levels of zinc impair the immune response. A zinc deficiency may appear as an altered sense of taste.