Spring is in the air, and plants everywhere are bursting to life from their winter sleep. In the world of health and wellness, “sprouting” applies the same bursting-to-life principle as a way to unleash the nutritional powers of plant foods. Specifically, sprouting grains, nuts, and seeds are common practices that are known to enhance the nutritional qualities of wheat, barley, and other staple grains.  “Ancestral” style eating plans have been touting the benefits of this traditional practice for years, but only recently has it begun to catch on after it fell by the wayside with industrialization in the 1800s. Now, products are sprouting up everywhere, capitalizing on the merits of eating “properly prepared” seeds and grains.

 

 

So just what is so special about sprouting?  Sprouting unleashes a sleeping seed’s locked up nutritional potential—the same nutrition that feeds a tiny plant as it begins to grow.  Nutrients remain dormant until the seed is activated through germination, a process triggered by the perfect combination of moisture, temperature, and light. These same nutrients are also locked away from the human body during digestion unless it is first sprouted.

 

 

The process of sprouting increases all the B vitamins, vitamin C, antioxidants, carotenes, and fiber in the plant food. When wheat and other similar grains are sprouted, the protein not only increases, but also it becomes a better, more complete source of protein.  This is an important feature of sprouted products, especially for vegetarians or those who have limited intake of animal proteins.

 

 

In particular, seeds contain special substances called “anti-nutrients”, which essentially act as preservatives for their nutritional stores. These anti-nutrient compounds include phytic acid, tannins, enzyme inhibitors, and certain difficult to digest proteins (such as gluten).  Sprouting reduces these anti-nutrients, which helps makes the grain easier to digest and the minerals easier to absorb during digestion. Sprouting also decreases the gluten content of wheat, making it easier to digest.  Breads made from sprouted grains still contain gluten, however, so it’s still not an option for those who need to stay gluten-free.

 

 

Even the Bible has a recipe for making sprouted bread: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.” In reference to this verse, the “Ezekiel 4:9 Bread” is a popular sprouted bread that can be found in your local Brookshire Brothers.  Furthermore, if you like to bake, you might check out the variety of sprouted flours available as well.

 

 

You can also think outside the breadbox for sprouted products. Consider sprouted seeds (like pumpkin or sunflower), lentils, barley, quinoa, rice, and more. Another fun option is sprouting your own foods at home. Most grains require an overnight soak in filtered water followed by a rinse every 6-8 hours to keep them moist and inhibit mold growth. Raw grains and seeds must be used for sprouting since heat treatment will prevent germination. Quinoa can be sprouted in as short as 24 hours while other grains and seeds will typically take longer.  When finished, the product should be cooked for a slightly less amount of time than the typical cooking time since it will have absorbed water during the soaking process.

 

So show your body some love. Improve the quality of the carbs in your life. Give sprouts a chance.

 

 

 

1⅔ cup quinoa

1½ cups chicken bone broth, low sodium and high protein preferred

1 tablespoon extra virgin olive oil

1 small onion, diced

4 cloves garlic, minced

½ teaspoon red pepper flakes

One 14oz can chickpeas, rinsed and drained

One 28oz can of diced tomatoes, drained

12 ounces baby kale or spinach

1 ounce Parmesan cheese, grated, plus additional for garnish

½ cup prepared commercial pesto