Sprouts and microgreens are germinated seeds that can be eaten in various ways, from stir frying with vegetables for an easy side dish, swirled into smoothies or salads to being stir-fried as an instant side dish or added into soups and stews for texture, color and flavor enhancement, even desserts! Their health-promoting benefits include an array of vitamins and minerals as well as antioxidants, fiber and plant compounds such as flavonoids, phenolic acids, glucosinolates; sprouting increases bioavailability while decreasing antinutrients such as phytic acid which could interfere with mineral absorption.
When growing sprouts and microgreens through germination, their size increases rapidly while their colors and flavors become distinct due to environmental conditions. Studies have revealed that sprouts and microgreens contain more phenolic acids, flavonoids, vitamin A and K than mature plant counterparts, with higher levels of vitamins B and C and lower concentration of phytic acid concentration.
As with other crops, sprouts and microgreens vary greatly in their nutrient content depending on seed variety, growing medium, and environmental conditions in which they’re grown. For instance, mungbean sprouts (Raphanus sativus) boast an increased chlorophyll a:b ratio due to longer exposure to sunlight during cultivation than other legume or oilseed crop sprouts, while broccoli (Brassica oleracea var. italica) and leek (Allium porrum) sprouts boast higher phenolic contents than mature plant counterparts due to greater sunlight exposure during germination/maturing processes in their seeds’ longer exposure to sunlight during germination/maturing processes.
Corie Brooks of Brooks and Daughters Farm in Forestville, California cultivates over 40 varieties of sprouts and microgreens on five acres, which she sells mainly at Ferry Plaza Farmers Market where local chefs act as ambassadors for her more niche harvests.
Starting off the process for delicious and nutritious sprouts starts by soaking seeds overnight to activate enzymes responsible for protein synthesis and prevent mold. Rinse twice a day in fresh water until a slight green tint develops on them; once this occurs, transfer to an sunny area and watch as your sprouts come to life! Typically it will take 4-6 days until your delicious new creations can be enjoyed!
Sprouting is an effortless way to add delicious flavors, textures, and nutrients to any meal in no time at all. Ideal for people with limited space and time who require only an ounce or so of seed per batch grown on a tray or in a glass jar for quick growth; vegetarians and vegans will appreciate sprouts’ protein-rich diet addition that provides essential proteins the body cannot produce itself; furthermore their soluble fiber, amino acids, vitamins, and minerals reduce calorie consumption within any meal they’re added too.