Sprout Your Way to Good Health!

Many would never think to eat sprouts that you’d normally just plant in the garden, even though Asian cultures use sprouts regularly in cooking.

They are very, very good for you, and really low cost too, at just a few cents a serving.

Here are some health benefits of sprouts:

  • An excellent source of nutrients like vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, and amino acids.
  • Sprouts contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease.
  • Chlorophyll-rich foods are our most powerful blood cleansers and blood builders. Sprouts grown to the chlorophyll-rich two-leaf stage have been shown to be effective in overcoming protein-deficiency anemia.
  • They are also helpful in controlling hot flashes, menopause, PMS due to chlorophyll content.
  • They increase bone formation and density and prevent bone breakdown or osteoporosis.
  • Sprouts contain Saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon.
  • Sprouts contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging.
  • Sprouts are alkaline and have an alkalizing affect in the body which is key to a healthy immune system.
  • Sprouts are full of living enzymes which are very beneficial to the digestive tract.
  • Sprouts are a good source of essential fatty acids (EFA). Fatty acids are essential to life, perform many vital body functions and play a major role in immune defenses.
  • Sprouts are one of the highest food sources of fiber.
  • Sprouts provide a good source of protein (35% of the RDA). Many people use sprouts as an alternative to meat protein.

Make your own fresh sprouts!

You will need:

  • Dry lentils (they triple in size, so don’t use too many)
  • A colander with small holes
  • A towel

To sprout:

  • Put the desired amount of lentils in the jar or colander.
  • Rinse with water and allow it to drain.
  • Keep covered with towel.
  • Rinse 1-2 times every 24 hours.
  • Repeat for about 2 or 3 days, depending on how large of a sprout you want.
  • Store in the fridge for 1 – 2 weeks.

Sprout Recipes:

Sprout Slaw (for longer sprouts)

  • Raw lentil sprouts
  • Raw broccoli
  • Raw shredded cabbage
  • Raw grated carrots
  • Raw diced yellow onion
  • Raw minced tomato or whole cherry tomatoes
  • Apple cider vinaigrette (recipe below)
  1. Mix all together to taste. Don’t be afraid to try other veggies in it as well.
  2. Chill before serving.

Apple cider vinaigrette:

  • 1 cup of olive oil
  • 1/2 cup of Apple cider vinegar
  • 1 teaspoon of onion powder
  • 2 tablespoon of whole grain mustard or djion type mustard
  • 2-3 cloves of garlic minced
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried basil
  • 1 teaspoon salt
  1. Mix all ingredients well.
  2. Store in refrigerator.

Lentil Sprout and Barley Stew (for short “barely there” sprouts)

  •  3 tablespoons olive oil
  •  3/4 cup chopped celery
  •  3/4 cup chopped onion
  •  1 teaspoon minced garlic
  •  6 cups vegetable stock (or water)
  •  3/4 cup lentil sprouts
  •  3 1/2 cups crushed tomatoes
  •  1/2 cup chopped carrot
  •  3/4 cup dry barley
  •  1 teaspoon Italian seasoning
  •  1/2 teaspoon crushed red pepper flakes
  • salt
  • pepper
  1. Saute celery, garlic and onion in olive oil in a dutch oven.
  2. Add water or stock, sprouts, tomatoes, barley, carrots, Italian seasoning, and red pepper flakes.
  3. Simmer for 45-60 minutes, until the barley is tender, adding more stock if necessary.
  4. Season with salt and pepper to taste.
  5. Serve hot. Can be stored in air-tight container in freezer or refrigerator.



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