Extension

Sprouts and seeds are a nutritious food source

 

With the arrival of colder weather, gardeners may miss harvesting fresh produce. Although a garden bed filled with warm soil is next to impossible to find in Oklahoma in the winter, gardeners can still grow nutritious food with a jar, some seeds and water. Sprouting is a simple and space-saving way to enjoy fresh food in the colder months – or all year round.

 

What exactly are sprouts? They’re young plants harvested just after germination. The process involves soaking seeds, rinsing them regularly and growing them in a moist, well-aerated container. In just a few days, gardeners will have a mini crop bursting with flavor and nutrients.

 

Sprouts are rich in protein, vitamins and minerals, offering concentrated nutrition in every bite. They can deliver antioxidants, amino acids and enzymes that aid in digestion.

 

One of the most familiar sprouts is the mung bean, known as the classic bean sprout in many Asian-inspired dishes. Other legumes, including lentils, adzuki beans, chickpeas and soybeans, are also great options for sprouting. Use them in salads, soups, stir-fries or casseroles, or even as a crunchy addition to a sandwich.

 

Alfalfa sprouts are quite popular, and those who enjoy the fresh taste should try other leafy sprouts, such as radish, clover and mustard. They offer a variety of flavors ranging from mild to peppery. Add some herbs for extra flavor.

 

Broccoli, kale, mustard and arugula also make flavorful sprouts. Try them in your favorite slaw recipe, as a pizza topping or incorporated into an omelet. Not only are they tasty, but they’re also a quick and easy way to boost your nutrition.

 

Grains such as wheat, barley and oats can also be sprouted to make a sweet, chewy and nutritious snack. Sprouted grains are typically easier to digest than their unsprouted counterparts due to natural chemical changes during germination. Add them to bread, cereal or casseroles. Pumpkin, sunflower and almond seeds also make tasty, crunchy additions once sprouted. Even pseudo grains such as amaranth and quinoa sprout beautifully, offering variety and texture.

 

Now that you know how good sprouts can be, next week’s column will explain how easy they are to grow.