Eat your sprouts!

Want to boost your health profile? It’s easy, says Siobhan Norton – eat your sprouts!

Sprouts have had something of a bad reputation over the years. Think sprouts and most people are reminded of having their plates loaded up with overcooked Brussels sprouts at Christmas or anaemic-looking bean sprouts bulking out a cheap Chinese takeaway.

But sprouting is so much more than this, and has become a buzzword among the healthy set. And it’s not just mung beans – health gurus talk about ‘activating’ all kinds of grains, nuts and seeds. But what is activating? And can we regular folk get in on the action?

What is sprouting?

Sprouting, or activating, is when the seed starts to germinate, breaking down the complex starches and phytic acids. Toby Young from Planet Organic says that sprouting foods make already nutrient-dense nuts, grains and seeds even more beneficial. ‘The healthiest options are of course the wholegrains such as quinoa, oats and brown rice rather than processed corn and white rice, but then how do you make that quinoa salad or bowl of porridge healthier still? The answer is to use sprouted grains.

‘Soaking in water activates the sleepy seed, breaking down those anti-nutrients and releasing the goodness. As the seed begins to germinate the complex starches are split into their component parts and the nutrient content multiplies as the seed begins to sprout. The result is a highly digestible food full of easily assimilated nutrients and enzymes.’

What are the benefits?

If you have a sensitive or troublesome digestive system and find that you struggle with grains, sprouting could be the solution. Some Paleo advocates even champion banned legumes once sprouted for this reason. Phytic acid – the natural protective layer on all grains, pseudo-cereals (buckwheat, amaranth, quinoa), nuts, seeds and legumes – irritates the gut lining and can prevent the absorption of certain minerals into the body. Vitamin C and enzymes are produced by the grains during germination; the process also increases the levels of vitamin B (B2,B5 and B6) and the level of carotene within the grains. In short, Young says, ‘the sprouting process turns sleepy seeds into activated superfoods, bursting with vitality and easily digested nutrients.’

Plus, without the protective coating, certain foods taste sweeter, especially quinoa and walnuts. And, perhaps most importantly for some, this might be the solution to the age-old ‘musical fruit’ problem – pulses tend to be far less gassy once sprouted.

How do I activate foods?

In their cult cookbook, Hemsley and Hemsley: The Art of Eating Well, Jasmine and Melissa Hemsley have dedicated a whole section to activating and fermenting foods to get the most benefits. In general, at least eight hours or overnight soaking in double-the-volume filtered water is recommended, before rinsing and draining. The

Hemsleys advise adding an acidic medium like lemon juice or cider vinegar when activating pseudo-cereals. When it comes to nuts, some take longer than others, and can also be dehydrated after soaking to make them crunchy again, while keeping all the benefits of soaking. If you want a bit more actual ‘sprout,’ continue to germinate for a few days for crunchy vegetable shoots that are great in salads.

What’s the easiest way to get sprouted foods into my diet?

Although soaking is relatively easy, it can be time-consuming and require some advance prep. However, there are brands out there that have cottoned on to the health benefits – and the fact that people are tight for time.

Planet Organic were the first in the UK to launch a range of sprouted grains and flours, all organic and gluten-free. Each have been soaked, sprouted and then carefully dehydrated at temperatures below 46 degrees Celsius to preserve the nutrients. They also stock several varieties of fresh sprouts for a quick salad fix.

Rude Health has a new range of sprouted oats for porridge, as well as spelt and buckwheat flour, which are great substitutes for other types of flour, resulting in lighter, nutrient-rich breads and bakes. Prices start at £3.99 for their sprouted range.

Nick Barnard, co-founder at Rude Health, says: ‘Quite rightly, sprouting has been getting some serious attention in the USA for years so it’s about time that people who care about what they eat here in the UK get a piece of the action.’