Sprouts: health from the windowsill

Quick-germ sprouts of lentils, alfalfa, mung beans & co are healthy and delicious. Especially in winter, when there is not much to harvest in the field, in the garden or on the balcony, it is worth breeding a sprout. Either you use a special germination device or simply a mason jar as a rung glass. To allow the water to drain off, the consumer turns the mason jar upside down and ties it with a cheesecloth.

Pull sprouts yourself

Soak most of the seeds overnight and then place them in the rearing jar, keeping the seeds on top of each other so that they have enough room to develop. At first, a dark place is favorable, but from the 2nd day the seedlings should be exposed to light, but not direct sunlight. At room temperature of 21 ° C, the sprouts are ready for harvest after 2 to 5 days.

Proper care of the sprouts

The right care is important to prevent bacterial and mold infestation. This includes rinsing the sprouts with lukewarm water 2 to 3 times a day on a sieve or in a spreader. Seedlings of soybeans, peas and chickpeas should be blanched before consumption. Blanching completely breaks down the contained hemagglutinins. Hemagglutinin is a protein in the membrane envelope and causes a clumping of the red blood cells.

Blanching in boiling water for about 3 minutes also renders enzymes in legumes that inactivate protein-cleaving digestive enzymes harmless.

Ingredients of sprouts

Sprouts contain many vitamins, minerals, phytochemicals, dietary fibers and polyunsaturated fatty acids. While the seeds germinate, the nutrient content increases strongly. Especially vitamin C, vitamin B1, vitamin B2, niacin and vitamin E as well as the minerals calcium, phosphorus, magnesium, zinc and iron increase.

Sprouts contain high quality protein but low calories. The breakdown of complex carbohydrates to simple sugars during sprouting reduces the bulking effect, especially of the legumes. The content of phytic acid, which reduces the absorption of some minerals, decreases.

Which seeds are suitable for sprouts?

The following seeds are good for germination:

  • barley
  • wheat
  • rye
  • Corn
  • oats
  • flax
  • buckwheat
  • sesame
  • lenses
  • peas
  • Chickpeas
  • soybeans
  • adzuki beans
  • Fenugreek
  • Alfalfa
  • Mung beans
  • radish
  • mustard
  • Sunflower seeds

Sprouts can be used in a variety of ways, for example in lettuce, cereal, on bread, as a filling, sprinkled with soups, in quarks and dips.

In warm dishes, add the sprouts only at the end, so that the vitamins are largely preserved. A storage of the sprouts should be airtight for a maximum of two days in the refrigerator, for example in a glass or plastic bag.

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