Sprouts - For The Truly Wise Prepper

Seeds, Seeds, Seeds – what a wondrous little item these are.  There are many seeds that you can grow at home for little sprouts to add to salads or sandwiches.  You can also purchase then at the market for very reasonable prices, tho without the satisfaction of the ‘grow at home’ feeling.   For me, I like to keep a good assortment of seed, preserved in Food Saver bags, in case of some sort of disaster.  Weather it is Mother Nature who throws us a curve ball or the ugly part of mankind, these little items will be a great item to have tucked away.  Look for a couple of helpful hint at the end of this post.

Let’s look at the most popular and easy to grow.

Chia Seed – my favorite because I take a tablespoon of seed every day for it’s health benefits.  They also help to eliminate cravings and have you feeling full, like you have just eaten a meal.  If you are interested in growing your own, these are by far the easiest.

Let’s see what is available on their benefits –

What are the top ten ways you benefit from eating chia seeds?

     The top 10 benefits of eating chia seeds seen here are in no particular order, as per the people from MySeed.

Lose Weight Without Starving

The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you don’t want to fight it with jittery expensive pills. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!  

Balance Blood Sugar

Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day. 

            

But how does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

Help Prevent Diverticulitis / Diverticulosis

With the abundance of over-processed foods and white flour on the market today, rich sources of fiber are harder to come by. These foods of convenience have contributed to the rise of diverticulitis. Irregularity is a big factor in this risky condition. To help ensure regularity, you need plenty of soluble and insoluble fiber in your diet. If you don’t want to eat celery, and whole-grain everything…or piles of bran flakes, the Chia Seed is here to help. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested (it does not contribute any calories, or break down) so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food.

Add healthy omega-3 oil to your diet

Omega-3 oil is usually thought of as “that healthy stuff in fish”. But, what if you don’t want to eat fish every day? What if you’re a vegetarian, or simply worried about pollution adding harmful substances to your fish dinner?  Chia is the richest plant-source of this healthy oil. By weight, chia contains more omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It’s also recently been targeted as a weight-loss helper. USA Weekend magazine also reports on a study where overweight dieters who included omega 3s in their eating plan lost 2 more pounds monthly than the control group, who did not.

 

Feel more energized all day long

Don’t want to feel like taking an afternoon nap? Your energy levels have a lot to do with what you eat. Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though, it’s protein is complete to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy.

Bake with less fat

Do you enjoy making baked goods at home, but hate all the butter and oil that has to go into them? Chia gel can substitute for half the butter in most recipes! The food will bake the same and taste the same (or better) from the addition of the chia gel. All you need to do is divide the amount of butter or oil in half, and then use the same amount of chia gel to fill in. The anti-oxidants in chia can even help keep the food tasting fresh longer. Everything from cookies to cakes to muffins, pancakes and waffles can be made with chia gel as your butter replacement. Which recipe will become your new favorite?

Add age-defying anti-oxidants

Anti-oxidants have been in the news lately due to their super healthy benefits. You know that blueberries and several exotic fruits (that aren’t always in season) have them, but did you know that chia is extremely high in anti-oxidants too? These helpful substances are what makes the Chia Seed stay fresh for so long. At room temperature, they’ll stay fresh and ready to eat for over two whole years! And that’s all without a single chemical or preservative. This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich anti-oxidant content.

Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues. Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse. 

Cut cravings for food

Being deficient in minerals or vitamins can create a craving for food. For example, if you’re low on calcium, you may feel compelled to eat lots of cheese and ice cream. This happens because your body knows that cheese is a source of calcium, and it hasn’t been getting enough. But what if dairy and whole milk are a “Diet don’t”? You can always add calcium to your food by sprinkling on the chia. By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins. By balancing your vitamins and minerals with chia, you can curb cravings that might tempt you.

You can pack in more flavorful punch

How can a seed with NO flavor help the foods you already like to taste better? First, because they have no taste of their own, chia seeds will never cover up or add to the flavor of your food. Second, when the seeds hydrate, they magnify the taste of whatever they were added to. Put them in pudding?  Chocolaty! Swirl them into a smoothie? Fruity! The same thing goes with dressings, dips, salsas, sauces and more. These two factors combine to let chia seeds take on the taste of whatever you add them to. They distribute and never dilute, the flavors you love.

 

Save your money

Why should eating less cost you more? You already know diet pills are expensive, and ‘box meal plans’ can run up to $500.00 a month. If you’re buying ‘calorie counting packs’ or other individual portions in the store, you can also end up paying more because more preparation and materials go into these foods. More than enough chia for 1 month costs less than a dollar a day. You can use as much or as little as you want to achieve your own desired results. There are no preparations required for these simple seeds, not even pesticides need to be used to grow them. They’re always safe and 100% chemical free. A measuring spoon is all you’ll need when you’re ready to take advantage of chia for yourself. It doesn’t get any easier or more inexpensive.

Thanks MySeed peope for the above info!

I really like Dr, Oz; take  a lookat a this video to see his opinion of the Chia Seed.

http://www.youtube.com/watch?v=3QtPYwJ18Ek

Here is one person’s simple method of growing the seeds to sprouts.

Growing Chia Seeds ( Sprouts ) 

    First get a clay saucer.  You know.... the ones you put under your pot to keep the water from running all over your tables etc. 

 

    Cut a piece of cotton material to fit into the saucer.  You don't have to be exact.

    Wet the material and put it into the saucer

    Sprinkle your chia seeds on the material

    Put the saucer into a bigger bowl and fill the lower bowl with water.  (This will keep the chia seeds moist)

After 3-5 days, you should start seeing some sprouts

NEXT -  Watercress seeds

These little goodies are what you may find in the produce isle in the little square clam shell container.  And they are easy to grow.  Let’s check out the benefits.

Health benefits of Watercress

      Peppery and tangy flavored cress is a storehouse of many natural phytonutrients like isothiocyanates that have health promotional and disease prevention properties.

     Cress is one of the very low-calorie green leafy vegetables (only 11 calories per 100 g raw leaves) and contains negligible amounts of fats. Being an antioxidant rich, fewer calories and low-fat vegetable it is often recommended in cholesterol controlling and weight reduction programs.

     Cress leaves and stem contains gluconasturtiin, a glucosinolate compound that gives the peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be cancer preventing by inhibition of phase I enzymes (mono-oxygenases and cytochrome P450s).

     Fresh cress has more concentration of ascorbic acid (vitamin C) than some of the fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the body develop resistance against infectious agents by boosting immunity.

     It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

     Cress is also an excellent source of vitamin-A, and flavonoids anti-oxidants like ß carotene, lutein and zea-xanthin.  It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

 

     Further, it is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

As far as growing the seed to sprouts, these tiny seed can be grown just like you would the chia seed.  I know of one person who just puts a wet paper towel in the bottom of a plastic container and the sprinkles the seed on top of it.  They keep the paper towel and sprouts growing simply by spraying generously with a water bottle.  These grow a bit slower than the chia but not by much.

Now for a beefier sprout – the Bean Sprout (Mung Bean Sprout) – 

This one is absolutely amazing!  The sprouts contain 5 times the nutritional value of beans when they are grown !

A diet of sprouted seeds will give you better nutrition than you have now. Yachties, survivalists, and Mormons count on sprouts as a way to thrive on cheap stored food. Grown in the Far East for over 5000 years. The original bean sprout, enjoyed in the Far East for more than 5000 years, Mung contains far more nutrition when grown as a sprout than if allowed to mature into a bean plant.

The good: This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

Raw Mung Bean Sprouts

To obtain the most nutrition from mung bean sprouts, consume them raw. One cup of raw mung bean sprouts contains only 31 calories and 3 grams of protein. One cup also contains 43 percent of the recommended daily value of vitamin K, 23 percent of the daily value of vitamin C, 16 percent of the daily value of folate and 10 percent of the daily value of manganese. Sprouted mung beans also have smaller amounts of vitamin B6, niacin, riboflavin, thiamin, pantothenic acid, iron, magnesium, phosphate, potassium, copper and zinc. The sprouts have an aminamino acid score of 67 out of 100, meaning they do not contain all nine of the essential amino acids  that make up protein. However, consuming other foods with amino acids will compensate.

Cooked Mung Bean Sprouts

Mung beans are often cooked in stir fries or boiled in water. One cup of sprouted mung beans boiled in water without salt and drained contains 26 calories and 3 grams of protein. When the mung beans are cooked, the vitamin K content drops to 35 percent of the recommended daily value, while vitamin C remains around 24 percent. The mung beans still contain smaller amounts of other vitamins including thiamin, riboflavin, niacin, vitamin B6, folate and pantothenic acid. These ingredients provide 3 percent to 9 percent of their individual recommended daily values. Minerals copper, manganese, zinc, potassium, phosphorus, magnesium and iron are also present in small amounts.

One bad thing to mention here -  A large portion of the calories in this food come from sugars.

Takes a bit more to grow these but not difficult in the least –

Here’s the instructions for growing these beans into sprouts, the proper way.

1. Remove the lids from the jars and set aside for later use. Cut the netting so that it covers the tops of the jars and extends 2 inches down the sides of the jar.

2 . Fill each jar 1/4 full with seeds. Fill the rest of the jar with water to soak and pre-germinate the seeds. Cover the jars with the pieces of netting. Secure the netting with the rubber bands.

3. Allow the seeds to soak for eight to 12 hours or simply let them sit overnight. Drain the water and place the jars onto a spouting rack or in a shallow bowl, so that they sit at an angle. The rack or bowls  must hold jars at a slant to allow for water to drain and provide the seeds with adequate oxygen.

4. Rinse the seeds twice daily by filling the jars with water, stirring the seeds to ensure uniform moisture, then draining the water into a sink before returning the jars to the sprouting rack. Allow the jars to sit in the sun for four hours daily, moving  them into a warm, dark place for the rest of the day.

5. Check the seeds for sprouting. The sprouting seeds will possess a pungent odor. Mung bean sprouts are typically ready to harvest in three to five days and will grow to be about 1/2 inches in height. Depending on the quality of the seeds used, all of the seeds should produce sprouts.

6. Remove the netting and return the lids to the jars or move the sprouts to a sealed container and place in the refrigerator . Mung beans and other sprouts will generally keep for about a week in the refrigerator and may even continue to sprout in the refrigerator during this time.

Now – here is the way I have done it –

Soak the seeds or beans for a day, then rinse and drain them once a day.  After the first day they've become fresh vegetables. And within a few days you have sprouts to eat.  

I want to share this photo that I found on the Internet from a guy who grows his own while traveling.  The explains just how simple it can be.

Last but not least – and my favorite for salads and sandwiches – the Alfalfa seed 

  Alfalfa sprouts are among the highest in protein of all sprouts. 50 times the sulfuraphane of mature broccoli! And can be grown in just 3 to 5 days.

Alfalfa sprouts are a good source of vitamin K, with 10.1 mg, or 13 percent DV. There are 2.7 mg of vitamin C, or 5 percent DV and 11.9 mcg of folate, or 3 percent DV. Other vitamins with 1 to 2 percent DV each include vitamin A, thiamin, riboflavin, niacin, vitamin B6 and panthothenic acid. There is very little mineral content in alfalfa sprouts. One serving contains 3 percent DV of manganese and copper, 2 percent DV of iron, magnesium, phosphorus and zinc, and 1 percent DV of calcium and potassium.

Here’s what might be the best way to grow these sprouts.

Soak the seeds overnight. Fill the jar at least a quarter full with room-temperature water and just let the jar sit.

Pour out the water and let the seeds sit. You want to seeds to be wet and to have access to air. Therefore, don't let the seeds gather in clumps at the jar's bottom. In fact, take advantage of the fact that the wet seeds want to cling to the jar's inside surface. Roll the jar around, causing as many seeds to stick to the surface as possible, then lay the jar on its side. If the surrounding air is cooler than 70° - 80°, the seeds will grow too slowly. Warmer temperatures encourage disease organisms. If you prefer growing them under warmer conditions, then rinse at least twice a day or more. If you are not rinsing enough, you'll smell a funky odor in the jar. At this stage it doesn't matter whether your sprouts have light or not.

Rinse the seeds at least each 24 hours with cool water. Just run the water into the jar, swirl the seeds around, then pour out the water and repeat Step 2. The idea is to rid the seeds of disease organisms and toxins that  accumulate in the warm, moist conditions inside the jar. The picture at the right shows sprouting alfalfa seeds stuck to the side of a jar. The picture below shows the same jar at the top of the page. You can see that the small amount of seeds we began with now fill the jar with half-grown sprouts. At this point I poured half of the sprouts into another jar and continued rinsing them. Eventually both jars were full!

When the sprouts are big enough -- usually on the fifth or sixth day and looking like those at the right -- spread them out and let the sun shine on them a few minutes -- maybe 15 minutes, more if you want. This important step activates enzymes and makes the sprouts prettier by making their leaves greener. The brown seed-coats will have come off most beans. If you want, you can remove most of the coats by submerging the sprouts in water, then filtering out the coats, which tend to float to the top. Removing the coats won't change the taste or nutrition.

There you’ve got it.  A great sprout and the ones that are the easiest to grow. 

When you buy or grow sprouts, think about the possibilities; step out of the box.  For instance, what to you stuff in your taco or top your enchilada with?  Usually shredded iceberg lettuce, right?  Why not alfalfa sprouts?   Throwing together a little sweet and sour dish?  Add a bit of mung bean sprouts.  What about stew?  If you are making the family’s favorite stew, throw in a bit of sprouts, last minute if using bean sprouts, to add a great little crunch and flavor. 

 

Think about it!

Helpful hints -

 

Even tho it is super easy to use some basic kitchen containers or canning jars to grow your sprouts, if this is something you will be doing on a regular basis, it is worth making the small investment to purchase a sprouting set up. Click here to check out these sprouting kits.

Also - if you are looking at storing away seeds for future sprouting, then you would be best to use a Food Saver to seal them.  The tiny seeds will work best if you put them in a small zip lock bag, squeeze as much air out as you possibly can, then but the entire bag or bags, in the Food Saver bag to preserve.  Believe me, all those little seeds will try to escape and get into the sealed seam preventing it from sealing properly.