Secret to good health lies in eating sprouts

My earliest memory of sprouts is being totally fascinated with them. Moong dal sprouts are the ones I crunched first, I think, at a birthday party many decades ago - and they tasted more of the black salt and lemon dressing, instead of their own intrinsic taste.

I don't remember giving them much thought: another exotic chaat, I dismissed. That was then.

Now of course I run a big fan club for these threaded tiny tots, and never miss a chance to enlist anyone who shows even half an inclination.

I love their texture and taste - crunchy with a delicate hint of sweetness, and tell everyone who is willing to listen to at a minimum have sprouts two-three times per week; serving size one cup.

Why?

'Coz they are truly healthy and that's why I love them so much - and you must too.

They are loaded with protein and fibre, packed with enzymes that are essential for all the important functions in the body, and have multiple antioxidants, vitamins and minerals.

In fact due to fermentation there is a substantial increase in both the quantity and bioavailability of nutrients (this means nutrients may be more easily absorbed in the body).

A 2014 study shows that sprouted garlic (the one with green shoots that we usually discard) has even more heart-healthy antioxidants than its fresher counterparts. There!

Plus sprouts are an alkalising food, so help keep the pH of the body in balance.

Another positive is that almost anything can be sprouted and eaten, but most common sprouts we eat are made from legumes, cereals (usually wheat, maize, ragi, quinoa), vegetables (broccoli, mustard, radish, green onion, Brussels) and some seeds like alfalfa, sesame and fenugreek.

Cook 'em up

They can be an absolute taste fest. Before I learnt to make them into a curry from a friend from Mangalore, I was content to just add them to salads and dunk them into soups.

But a hot curry is not often on the wish list especially in summers, so over the years I have worked out a few cool salad options too: take one cup sprouts (I like them raw; you can steam them if you wish), five-six cherry tomatoes, and a hardboiled egg; combine and dust with salt and pepper.

Or try this quickie: mix half cup of chopped, cooked broccoli with boiled carrots, mixed sprouts (chana, moong, Brussels) - all tossed in a spoon full of an oil-based dressing (oil will help absorption of at soluble vitamins) and relish with a teaspoon of tartar sauce.

I also believe that every sandwich should have some sprouts, and they make a perfect pizza topping (yes, try it please!). These make a perfect snack too, and pair rather well with corn. A friend of mine who travels a lot always carries green (whole) moong dal, moth beans and lobhia with her everywhere (she says she prefers these to other beans, since they absorb water more easily compared to rajma or the harder dehydrated peas).

At night, she soaks a handful in a glass of water; in the morning she drains and wraps them up in muslin or a napkin and leaves them alone in her bag (or in her car if she is traveling in one) till they germinate - either that evening or the next day, depending on the climate. After a squeeze of lemon, she digs into her energy-on-the-go snack. Brilliant idea!

The cheat sheet

Not a fan? Don't worry as sprouts are easy to disguise too - they are perfect as a stuffing. Sample this - crumble-minced chicken and spread it on an open croissant. Then add in layers: sprouts, cucumber, thinly sliced tomatoes and green onions, chopped), or liven up a grilled cheese sandwich by adding sliced tomato, and some sprouts. Even like this, you get all the goodness and a lot of taste.