Sprouts are rich with vitamins (A,C,D), minerals, proteins (soybean sprouts have 28%) and enzymes. Chinese have valued their nutritional and medicinal value for over 5,000 years. Their appreciation in the western world is more recent. Scientific studies have shown the importance of sprouts in a healthy diet, including sources of good protein and vitamins as well as their anti-oxidant and medicinal value. Consumers are now calling sprouts the “wonder food.” Sprouts are LIVING foods that continue to gain vitamins after you harvest it. Even in the refrigerator they will continue to grow slowly and their vitamin content will actually increase. Compare this with store-bought vegetables and fruits, which start losing their vitamin content as soon as they’re picked and often have to be shipped a thousand miles or more.  Better yet, sprouts require little to grow and can be grown all over the world. Sprouts can help solve our spiraling food crisis: they can grow anywhere so they do not have to be transported long distances, have great nutritional value and require no fertilizers or chemicals to grow and finally can provide viable source protein reducing our need to consume large quantities of meat. Soybean sprouts have twice the protein of eggs and only 1/10 the fat. Alfalfa sprouts are one of our finest food sources of saponins. (Saponins lower the bad cholesterol and fat but not the good HDL fats).

What exactly are sprouts?  And what do I do with them?

Sprouts are the crisp, tender shoots of various germinated beans and seeds. Mung bean sprouts, used often in Chinese cooking, are the most popular. However, other seeds and beans such as alfalfa and radish seeds, lentils, soybeans and wheat berries may also be sprouted. For optimum crispness, sprouts are best eaten raw. They may also be stir-fried or sautéed, but should only be cooked for 30 seconds or less; longer cooking will wilt the sprouts. Mung-bean sprouts should be refrigerated in a plastic bag for no more than 3 days. More delicate sprouts like alfalfa sprouts should be refrigerated in the ventilated plastic container in which they’re usually sold and kept for no more than 2 days.

Though you may grow your own fresh sprouts, the easiest source for us Saratogians is Minglewood Farm Stand at the Saratoga Farmers Market.(Wed 3-6, Sat 9-1 at the High Rock Ave Pavilions). There you will find the following fresh, crisp flavorful varieties:

Clover: mild-flavored sprout. It looks and tastes similar to the better known alfalfa sprout but the leaves are slightly broader and darker green and they stay fresher longer.

Spicy Mix:This mix includes radish, mustard, fenugreek and clover for a zesty-flavored blend. It adds spark to salads and sandwiches.

Broccoli Mix: A mix of broccoli and clover. The broccoli has a spicy, “peppery” flavor which is moderated by the clover. Broccoli sprouts are high in cancer-fighting chemicals, including sulphoraphane. 

Bean Mix: This crunchy mix of protein-rich legumes has a variety of lentils, adzuki beans, and mung beans. Sprinkle the sprouts on salads or sandwiches or add flavor and protein to your favorite stir-fry or pasta dish. 

Sunflower Sprouts: Sprouted sunflowers have succulent greens with a slightly nutty taste. These sprouts are high in vitamins and chlorophyll. They taste especially good on a hummus sandwich.

Here is a favorite Sprout Recipe from Minglewood Farm:

Scallion Pancakes with Sprouts and Hoisin Sauce

2 C all purpose flour

1 bunch scallions thinly sliced

1 t salt

1 C boiling water

1/4 C vegetable oil

1 jar hoisin sauce*

4 oz sunflower sprouts                        

4 oz broccoli sprouts

Combine flour, scallions and salt. Pour the boiling water into the flour mixture and stir with spoon. Set aside to cool. When mixture has cooled, knead for 2 minutes and then cover and let sit for 20 minutes. Divide dough into 12 even balls, dust with flour, roll each ball into a 6” pancake and set aside. In a large skillet, over medium high heat, heat 1 teaspoon of oil. Add 1 pancake and cook until brown, about 30 seconds. Turn and cook other side. Repeat with all pancakes. Spread each pancake with 1 teaspoon of hoisin sauce (*available in the asian section of the grocery store or at specialty stores), fill with sprouts, roll each pancake, and serve. Good as an appetizer for a fancy stir-fry dinner.