What are sprouted foods? These days, wherever you wheel your grocery cart—through the bulk section or past refrigerator cases—you'll likely find multiple sprouted items, from pumpkin seeds and bread teeming with sprouted grains to actual live sprouting seeds. Holy sproutsville—has the culinary world sprouted a new trend? Not exactly. We connected with a registered dietician and a farm-to-table chef to better understand the variety of sprouted choices available and their many healthful attributes.
- Sapna Punjabi, MS, RDN, AP, a registered dietician, Ayurvedic practitioner, founder of beSPICED.com, and author of the forthcoming cookbook, Dal Chawai
- Daniel Boling, executive chef of The Katharine Brasserie & Bar, in Winston-Salem, NC
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What Are Sprouted Foods?
Sprouting refers to the process of germinating seeds or spores,which require moisture, light, and warmth for optimal results.Once germinated, young plants grow from the seeds, and they're eaten raw or lightly cooked to reap maximum health benefits.
Metamorphosis: "Sprouting or germination of seeds, grains, and legumes causes changes in physical and biochemical properties," explains Sapna Punjabi, MS, RDN, AP, a registered dietician, Ayurvedic practitioner, founder of beSPICED.com, and author of the forthcoming cookbook, Dal Chawai.
More nutritious: Ultimately, sprouting these staples can be a great way to gain more nutrients from the food you eat, notes Daniel Boling, executive chef of The Katharine Brasserie & Bar, a French restaurant with a local, seasonal spin in Winston-Salem, NC.
Sprouting Advantages
The sprouting process sets several wheels in motion that benefit the body. "Sprouting stimulates the release of enzymes to pre-digest starch and reduces anti-nutrients such as phytic acid and some indigestible oligosaccharides, thus reducing intestinal gas," Punjabi says. The process can stimulate gut microbiota, or good bacteria in the stomach. Boling sums it up succinctly: "Sprouting activates enzymes that break down carbohydrates and proteins into simpler forms, making them easier to digest."
Other Payoffs
Sprouting can also boost the amino acid content, quality, and bioavailability of antioxidants, vitamins, and phytochemicals, Punjabi says.
Less gluten: It's been shown to dramatically decrease wheat's gluten quotient (though anyone sensitive to gluten should still steer clear).
More fiber: "Depending on the period of the germination process, the fiber content may increase as starch decreases, which in turn could have a lower glycemic effect," Punjabi adds. Sprouted grain breads, for instance, have lower carb content and glycemic index, while fiber-rich sprouted seeds or nuts keep you satiated for longer.
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They're a Flavorful Addition
Taste is paramount; no matter how healthy a food is, it must be delicious, or home cooks won't put it into heavy rotation. Sprouted foods deliver, proving to be more complex in flavor than their non-sprouted equivalents. "I find fresh sprouted seeds and legumes have a slightly sweet, earthy, and nutty taste," Punjabi says.
Sprouting allows you to unlock different enzymes that interact completely differently with other flavors, Boling says. He also likes to feature two forms of a seed, say, sprouted and toasted, on the same plate. "This way, you notice the difference between the two and can appreciate the many nuances of flavor."
How to Eat Sprouted Foods
You can find sprouted goods in the bulk section, prepackaged bags, or the fridge areas of supermarkets or health food stores—or you can take a DIY approach (more on that below).
Legumes: French green lentils, garbanzo beans, mung beans, adzuki beans, black beans, adzuki beans, cranberry beans, and peas are just a few legumes that you can sprout yourself or buy sprouted. Many sprouted legumes can be eaten raw, adding crunch to salads, stir-fries, and rice dishes.
Do not eat sprouted kidney beans, cannellini, and flageolet beans without cooking them. They have a toxin that can cause food poisoning. (They are fine to eat once cooked.)
Sprouted grains: Grains run the gamut, from buckwheat, millet, and quinoa to brown rice, farro, oats, and amaranth. You can also find them in pantry-perfect flour form, or as ingredients in packaged breads.
Seeds and nuts: "I personally love sprouting almonds," Boling says. "It ends up giving it a texture similar to a water chestnut and works great in a stir fry." Hazelnuts, cashews, walnuts, and seeds, such as sesame, pumpkin, and sunflower, are among other sprout-worthy choices. Toss them over salads or granola, amp up your smoothie with a spoonful, or scatter them over cookie recipes.
Vegetable and leafy sprouts: Broccoli, mustard greens, radishes, alfalfa sprouts, and Brussels sprouts can all be sprouted from seeds. The sprouted microgreens, or young plants, have roots and stems.
