
5 Ways You Can Enjoy & Include Sprouted Foods in Your Diet
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FUN FACT: 100 grams of raw moong dal contains about 24 grams of protein. But when you sprout it, and a little baby root emerges, the protein content jumps to 33 grams! That's a strong 27% increase.
Sprouting increases not only the protein content but also the bioavailability and amount of micronutrients.
- The process activates enzymes that break down starches into simple sugars, thereby making it easier to synthesize more vitamin C.
- B vitamins—especially folate, niacin, and riboflavin—are also produced during sprouting. For instance, folate, or B9, becomes more bioavailable; this nutrient is important for cell division and DNA repair.
- The sprouting process also makes iron, zinc and magnesium more bioavailable.
- Antioxidants like flavonoids and other phenolic compounds, are also found to be at higher levels after sprouting.
When something so beneficial is so easy to make, not trying it out and depriving your body of such a healthy boost would be a foolish trade.
Here are 5 ways you can enjoy and include sprouted foods in your diet:
1. The Classic Sprout Salad
Add sprouted moong, channa, or lentils to leafy greens, colorful veggies, and your favorite keto-friendly sauces for a satisfying and energizing meal. The sprouts bring a fresh, nutty flavor and pack in protein, fiber, and essential vitamins. Mix them with your favorite keto-friendly sauces, and you’ve got a delicious, nutritious salad.
2. Sprout Sandwiches
Sprouted wheat or chickpeas are excellent to make healthy and filling sandwiches and wraps. Fill them with whole grain or sourdough bread, and add sprouted lentils, fresh veggies, hummus, or low-calorie sauces. This is a very wholesome, filling option for lunch or a snack.
3. Mix into Curries and Soups
Sprouted beans and legumes can be a great addition to soups, stews, and curries. Since they are easier to digest, they can blend well with other ingredients and absorb all the yummy flavors of the dish.
4. Sprouted Smoothies
Yes! To complement your normal smoothie mixture with a dose of protein-rich goodness, add a handful of sprouted seeds or lentils. They have an excellent blend and can add creamy texture to the mixture while boosting your intake of vitamins, minerals, and healthy fats.
5. Sprouted Snacks
Sprouted grains and legumes can be quite easily roasted or air-fried. Healthy condiments are added to it, and boom! There goes your snack time with sprouted foods! Whatever your current craving is, crunchy or savory, sprouted snacks would really do the trick for you.
Start experimenting with the ideas above and see how sprouted foods uplift your meals!