Sprouts are baby plants and vegetables, but in many ways the sprout stage of a plant is its nutritional prime. The process of germination dramatically improves the nutritional profile of the dormant seed - multiplying the seed's nutritional benefit anywhere from 300 to 1,200 percent! As a result sprouts are an incredibly nutrient-dense food, boasting copious amounts of enzymes, vitamins, minerals, chlorophyll, antioxidants, and even protein.
Many sprouts reign nutritionally supreme when compared to their corresponding adult plant. Take radishes, for example: 100 mg of radish sprouts contain almost twice the calcium and thirty-nine times the vitamin A of an equal amount of mature radish. Sprouts are condensed nutrition at its finest, and can be bought at stores or easily grown at home for literally pennies a day on a a kitchen countertop.
Flavour Notes: Like vegetables, sprouts can range in flavour from lightly "green" tasting to spicy. Clover sprouts are among the most innocuous, while radish sprouts bring a nice bite to a dish. One personal favourite is onion sprouts, which taste like mild onions - excellent in salads or sandwiches.
Recommended Forms: All sprouts contain benefits; some especially savory ones include clover, alfalfa, sunflower, radish, broccoli, onion, mung bean and pea shoots.
Microgreens - the baby leaves of vegetables like beets, arugula, cabbage, etc., are an excellent choice when available, as they are very mild in flavour and instantly enhance the presentation of a dish. Sprouted grains and legumes can be delicious, chewy additions to foods as well; some of the more popular varieties include lentils, wheat berries, rye, and buckwheat. Flours mde from sprouted seeds and grains are sometimes available too, like sprouted flax and chia powder.
Use in: Breakfasts, sides, snacks, salads, dressings, entrees. Sprouted seed flours/powders may be used as a partial flour substitute. Fresh sprouts should primarily be used raw due to their physical delicacy and sensitive nutrients.
Source: Superfood Kitchen - Julie Morris