Sunday, December 15, 2002		Health Bites

Sample the goodness of sprouts
Sukhdeep Kaur

THE bulk of our diet consists of pulses and grains which are all seeds e.g. rice, corn, barley, wheat, moong, urad, arhar, masoor etc. Seeds when placed in favourable suitable conditions germinate as the growth process starts. At this stage, some essential substances are required. These develop inside the seed with the onset of germination. Biologists call them "enzymes" which start breaking down into amino acids from which the plant from its own proteins for growth. Carbohydrates — complex starches — are converted into simple sugars and fatty substances are degraded into their elemental forms. The growing plant uses them for energy. At this stage, some other very important nutrients start coming up in the growing seeds. They are water-soluble vitamins — Vitamin C (Ascorbic Acid) and various factors of the B group of vitamins (B1 — thiamine, B2 — riboflavin, B6 — pyridoxine, B7 — nicotinic acid, B12 — cyanocobalamin, choline, inositol, para amino benzoic acid, biotin etc). A significant rise occurs in their content of Vitamin A precursor and tocopherols — Vitamin E. In sprouts grown in light Vitamin K also shows an increase.

The seeds are used for cooking meals by soaking them in water for a short time or grinding them into flour. But their food contents continue to remain in their original complex forms. But if they are used after they have germinated, their food substance are easily available, digested and better assimilated, thus providing the much heeded vitamins. A reasonable serving provides the day’s total requirement of Vitamin C. By the reshuffling of amino acids and the appearance of newer and essential ones, the biological value of the proteins improves.

A variety of utensils may be used for sprouting but it is simpler and better to use a container with natural drainage, the one that requires transfer of sprouts from one place to another after rinsing, because by doing so, the tender roots may get broken, and then, they will rot. A large strainer, a sieve, a colander or any other perforated vessel or else, a glass jar with a nylon net structures over the mouth will be suitable. Small vegetable baskets of plastic with perforation all around are also suitable.

Never use towels, or gunny cloth soaked in water and rolled up. This precludes ventilation and imparts an odour and a peculiar, unpleasant taste to sprouts. Soak seeds in the container until they swell almost double in bulk. It takes 8-12 hours but an overnight soaking in water is usually allowed. The container used for sprouting should be of adequate capacity. Most seeds increase 6 to 8 times in bulk during germination. It is not possible to find out whether a seed is alive or not by merely looking at it. A second inspection will be required to remove all dead material, about 24 hours after the first seeds begin to show signs of life. Discard them. In the coming 2-3 days rinse the sprouts 2-3 times each day. Rinsing removes waste products and keeps them moist. After each rinsing, drain the sprouts thoroughly, because if they are permitted to stand in water, they will rot. Also do not allow them to dry out, they will shrivel and die. After rinsing, cover them with a plate.

Seeds do not require darkness to sprout properly. Sprouting in light produces mere Vitamin C and chlorophyll than in the dark. As the sprouts acquire the correct length, you may slow down the growth process by refrigerating them, thus they can be used over the next 2-3 days. Do not allow them to sit in water or to dry out. A closed tied container will prevent drying. If the sprouts sit in water, they will rot and smell dreadful.

Sprouts are best consumed at breakfast, may be taken raw, topped with chopped onion, tomato, green pepper, salt and lemon. Alternatively, top them with grated raw coconut and few raisins.

But for some, raw sprouts may be difficult to digest and may thus upset the bowel. Cooking makes them easily digestible and more assimiable. Also it improves the flavour.

Sprouts vary in their taste, texture and length of cooking time according to different types of seeds.

Moong bean sprouts (Green gram whole) are crisp and possess a delightful flavour and are ready to eat when the roots are 1½ to 2½ inches long.

Soya bean sprouts are nutritional giants. Care should be taken to rinse them often, to discard broken and discolored seeds and one’s which show no life after about 36 hours otherwise, they may develop sorer odours, especially in hot weather. Use when roots are 1½ to 2 inches long, they require 10-15 minutes of cooking because soya bean has a powerful trypsin inhibitor which is destroyed only by cooking. Are delicious and richer in proteins than any other bean sprouts.

Masoor (lentil) sprouts are sweeter, more tender and delicate in flavour and require only 5 minutes to cook instead of the 30 minutes commonly needed for the dried-soaked seeds. Use when the roots are one-inch long.

Mattar (green peas) makes excellent sprouts. The increased sugar content makes the flavour resemble that of the fresh peas. Use when the root is 2 inches long. Simmer for 5 minutes or less.

Chana (Bengal gram) sprouts are mealy in texture and delicate in flavour, more tender and delicious than beans and require 5 to 8 minutes of cooking. When the roots are 1½ to 2 inches long, they are ready for use.

Wheat sprouts are the most delicious of all the grains (cereals and they resemble fresh corn just picked for the sugars in wheat are converted to the same sugars found in corn. Use when the root is of the same length as the seed, just ½ inch or less.

Radish, lettuce, mustard, parsley or celery sprouts would be too highly — seasoned for the average palate. But tiny pepper morsels add a great deal to a plate of green salad. One particular sprout can be used alone at one time, or else, several different sprouts may be mixed and eaten together. The latter way is useful in providing all the essential amino acids required for human nutrition.

Seeds of groundnut with their red skins intact, if sprouted will further improve the content and nature of proteins and unsaturated fats.

Cookery books provide a host of recipes of soups, salads, vegetable dishes and traditional Chinese preparations, using sprouts, as the main ingredients. With a little variations, skills, imagination and ingenuity in cooking, we can work out ways according to their our liking.