Some fun ways in which you can include sprouts in your breakfast-
Sprouted Grain Cereal
Sprouting grains provides many nutritional benefits, especially for breakfast time. Because of their high water content they make a great way to add fiber and protein to your diet. Sprouting grain cereals are often covered in milk or honey to help sweeten them up. Another benefit of adding sprouts to your cereal is that they get broken down completely, unlike flaked rice and oats.
Sprouted Soybean Milk
Soybean milk is delicious and nutritious. Add some hemp seeds, sunflower or pumpkin seeds for added flavor and nutrition if desired. You can use tofu instead of soybeans if preferred.
Sprout filling for omelette/sandwich/dosa
What is the best way to fill a sandwich?
- Sprouting is the act of germinating seed(s) under controlled conditions to produce sprouted seeds (also called micro-greens). There are two main types of sprouts: alfalfa, mung bean, lentils, broccoli, radish, clover, etc., and green sprouts, including lettuce, cabbage, kale, celery, cauliflower, spinach, etc. Sprouting is known to increase the nutritional value of foods due to the enzymatic conversion of phytic acid into bioavailable forms.
- Sandwiches are considered a quick meal, not a full course, and are usually eaten at breakfast, lunch, dinner, or snack time. A sandwich is a food prepared by placing one or more slices of bread atop one or more layers of ingredients, then adding condiments if desired. Most sandwiches are made of sliced bread or rolls, with various fillings between two pieces of bread.
- Omelettes are made of eggs cooked on top of a griddle or skillet. An omelet is generally filled with vegetables, cheese, meat, or any combination of these three. The term is sometimes used interchangeably with quiche, frittata, or fritto misto, though they are different dishes altogether.
- A dosa is similar to an omelette, except it is made with rice instead of wheat flour. Dosa is also often referred to as dosai, meaning thin pancake, although the name may have originated from the Tamil word dosa, meaning wrap.
- Dosas are a South Indian specialty consisting of a thin round flatbread traditionally made with rice batter. Traditionally, dosas were steamed, folded over twice, and served topped with sambar and chutney. Today, dosas are usually deep fried and served with spiced potatoes, curries, tamarind sauce, coconut milk, chutneys, and pickles. Dosas can also be stuffed with vegetables and other fillings.
How do I make a sandwich?
A basic sandwich consists of two slices of bread with something inside. You can decide what goes into your sandwich based on both your taste preferences and dietary restrictions. Bread options include white, whole grain, rye, wheat, multigrain, baguette, pita, tortilla, English muffin, hoagie roll, kaiser roll, ciabatta, or French loaf. Fillings may consist of protein, dairy, grains, nuts, seeds, vegetables, fruits, beans, legumes, meats, cheeses, sauces, dressings, butter, oils, spices, herbs, or condiments. If you want to add fats and oils to your sandwich, consider avocado, butter, or margarine.
Cheese is another option that is commonly included in sandwiches. Common sandwich toppings include lettuce, tomato, onion, jalapeño, pickled beet relish, mustard, ketchup, pepperoncini, salsa verde, pesto, hummus, guacamole, cucumber salad, carrot sticks, celery, olives, capers, ranch dressing, bacon, ham, provolone, feta, blue cheese, goat cheese, brie, gouda, Swiss, swiss cheese, fontina, ricotta, cottage cheese, cream cheese, cream cheese spread, cream cheese, sour cream, ricotta salata, mozzarella, cheddar, American cheese, colby jack, Havarti, Monterey Jack, Swiss, Gruyere, Asiago, Gorgonzola, Provolone, Roquefort, Boursin, Camembert, feta, halloumi, paneer, yogurt, kefalotyri, labneh, crema di bufala, tzitziki, tapenade, tahini, sundried tomatoes, sauerkraut, pickles, chutney, mustard, horseradish, wasabi, ginger, sriracha, teriyaki sauce, barbecue sauce, chipotle, garlic butter, peanut butter, mayonnaise, honey, jam, jelly, syrup, cream, butter, olive oil, or lard.
Add sprouts to your oats
Sprouting is a great way to add nutrition to your oatmeal! Sprouting oats not only adds nutrition, but also makes your breakfast taste delicious. I added a few different varieties of seeds (alfalfa, lentils, mung beans, black gram) to my oats last week and they were delicious! All of these foods have similar nutritional profiles which provide many vitamins and nutrients which our body needs throughout the day.
Wash & soak mung beans for 4-8 hrs. Wash greens thoroughly and cut into thin strips. Boil 1 cup of water in a pot, add chopped onion, garlic and ginger paste, turmeric powder and salt to taste. Once boiling, add greens and cook until tender. Remove from fire and transfer to a serving bowl. Add sprouts and mix well. Serve hot.
A sprouted grain salad (or chaat) is simple and delicious to make at home. You can purchase ready-made sprouts in many grocery stores, but making them yourself is much easier.
- 1 cup dry lentils
- 2 cups rice
- 1 bunch cilantro
- 1 green chili pepper
Directions: Wash and soak the grains overnight. Drain and rinse the grains thoroughly under running water. Place the rinsed grains in a clean glass jar. Add enough cold water to cover the grains by about ½ inch. Cover the jar with cheesecloth and secure a rubber band around the jar. Set aside in a warm place for 5 days. After 5 days drain out any excess water and replace the soaked grains in a clean jar. Repeat this step twice more until all of the water has been drained out. At this point, your sprouts should have reached the desired size. Store in airtight containers in the refrigerator.
For serving, sprinkle some salt on top of the sprouts and mix well. If you prefer, add fresh chopped tomatoes, onions, cucumbers, or bell peppers along with the sprouts.
Add sprouts to your yogurt
Sprouts can add probiotics to your diet! Sprouted seeds have been shown to increase immunity, boost digestion, and help prevent heart disease and cancer. These tiny organisms are excellent food for our microbial communities in the gut. Eating them regularly may help keep gut bacteria happy and avoid gastrointestinal problems including diarrhea. Since they are high in fiber, sprouts are great for those who want to reduce their intake of dietary fiber. And since they don’t need any processing, they’re convenient and easy to incorporate into almost anything.
You can get sprouting kits at most grocery stores or online. In fact, if you’ve ever purchased plain yogurt, chances are good it’s already been inoculated with some type of microbe. You’ll just need to make sure it’s not spoiled. Check the date written on the bottom of the container or use a UV-light test disc to check for mold. If either works, you’ll know it’s still okay to eat.
Nowadays, you can find a variety of different flavored yogurts, including strawberry, mango, orange, blueberry, and raspberry. All these flavors also offer the benefit of containing probiotic cultures. Simply mix a spoonful of sprouts into your favorite flavor along with some fresh fruits, nuts, and honey. Your kids will love eating it and you’ll enjoy having a nutritious snack that won’t take much time to prepare.
Sprouted Sprout Cream
I love using sprouted almond milk for my smoothies. It’s loaded with nutrients and gives it a creamy texture without being heavy!
Sprouted Almond Butter
Mixed with some dates, nuts, and cinnamon, this makes an amazing spread for toast.
Sprouted Almond Whole-Grain Bread
Bread is a staple food around the world. It’s perfect whether eaten whole or sliced. I like making a half loaf of bread and then freezing half of it. When I’m ready to eat it later, I just pop out the slices and toast them in the oven.
Sprouted Pea Milkshake
Peas are good for you! Make sure to soak them overnight before popping them out. If you prefer your milkshakes a bit thicker, mash them first.
Sprouted Buckwheat Pancakes
Make sure to soak buckwheat overnight before cooking. These would go perfectly with fresh fruit and maple syrup.