How and Why To Incorporate Sprouts into Your Diet

6/16/2017


Since the beginning of this year, sprouts have been a small but very welcomed addition to my diet. They're incredibly benefitial and so easy to incorporate into your diet be it as an extra to breakfast, lunch, dinner or even a snack. Once you get a taste of their crunchy, tasty goodness in a salad, on a sandwich or in pasta, you may find yourself asking for this option on repeat so there's no reason not to become a sprouts person. Many refer to them as wonder food due to their high nutritional value. Natural sprouts are good for a healthy body and mind development. They ensure blood purification and strengthen the immune system. 

There are a lot of different types - almost as many as there are edible plants. Bean sprouts, sunflower sprouts, rye sprouts etc. The most common sprouts that people regularly use in cooking are alfalfa, soy, and mung bean sprouts, as well as various other types of bean sprouts. The reason that so many people turn to sprouts as a source of food is that they represent a much more significant amount of vitamins and nutrients than they do in an un-sprouted form. 

Besides vitamins C, A, and K, sprouts contain fiber, manganese, riboflavin, copper, protein, thiamin, niacin, vitamin B6, pantothenic acid, iron, magnesium, phosphorus and potassium. The amounts these vitamins and minerals impart generate benefits for nearly every area of the body. When you eat sprouted foods, you increase highly concentrated proteolytic enzymes that make carbohydrates and proteins digestible. Even little sprouts contain 10 to 100 times the glucoraphanin, the main enzyme inducer found in broccoli, compared to the mature vegetable, protecting against chemical cancer-causing agents.  

Sprouts are alkalizing to your body, they help digestion, are a metabolic booster, great for weight loss (low caloric value), they help with anemia and blood circulation, they promote heart health (great source of omega-3 fatty acids), aid vision and eye health (due to vitamin A) and they help with allergy and asthma - some varieties of sprouts, like broccoli sprouts, have been linked to reducing allergic reactions. Sprouts are inexpensive and easy to just add to any meal. 

Sprouts can be a perfect replacement for lentils in our salads and making a salad with just them or add chopped tomatoes, chopped cucumber, coriander,  red chilli and salt is also fine. Sometimes I add them on a plate with eggs and mushrooms for breakfast. At other times I top my pasta with them or I snack on them throughout the day or add to protein shakes.

The important thing to remember is that much of the nutritive value of sprouts is lost when they are heated. In other words, although they are a very important source of nutrients and beneficial health boosts, they should always be added to meal in their raw form to guarantee that they have the most impact. Either way, sprouts have my warmest recommendation and I hope they will find their way onto your plates as well.

  • Od početka godine sam ubacila klice u svoju prehranu i iako djeluju kao mali dodatak, vjerujte da su imale veliki efekat na moje zdravlje i energiju. Nevjerovatno su zdrava namirnica a tako ih je lako ubaciti u obroke bez obzira da li ih konzumirate kroz doručak, ručak, večeru ili kao grickalice. Kada jednom osjetite čari klica koje su hrskave pod zubima i veoma svježe, poželjeti ćete ih što češće jesti kroz salate, sendviče ili sa tjesteninom. U suštini vam želim reći da nema razloga ne biti njihov ljubitelj. Mnogi klice nazivaju čudesnim zbog izuzetno visoke nutritivne vrijednosti. Klice su jedna od karika na putu do zdravog tijela i zdravog razvoja uma. One pročišćuju krv i ojačavaju imuni sistem.
  • Postoji više vrsta klica - gotovo onoliko koliko postoji jestivih biljaka. Klice graha, suncokreta, raži itd. Najčešće klice koje ljudi koriste u kuhanju su alfaalfa, sojine klice, mungo grah kao i ostale vrste klica graha. Razlog zbog kojeg ih ljudi sve češće koriste u prehrani jeste što se u njima nalazi mnogo značajniji izvor vitamina i nutrijenata nego u potpuno izraslim biljkama.
  • Osim vitamina C, A i K, klice sadrže vlakna, mangan, riboflavin, bakar, proteine, tijamin, niacin, vitamin B6, pantonensku kiselinu, željezo, magnezij, fosfor i kalij. Količine ovih vitamina i minerala koje se nalaze u klicama su izuzetno zdrave i dobre za gotovo svaki dio našeg tijela. Kada konzumirate klice, povećavate količinu veoma koncentrisanih proteolitičkih enzima zahvaljujući kojima se lakše vare proteini i ugljikohidrati. Čak i skromna malena klica sadrži 10 do 100 puta više glukorafanina, glavnog enzimskog induktora koji se nalazi u brokuli - što nas u konačnici šiti od hemijskih agenasa koji uzrokuju rak.
  • Klice alkaliziraju tj. odkiseljuju organizam, pomažu probavu, ubrzavaju metabolizam, potpomažu gubitak viška kilograma (niske su kalorijske vrijednosti), pomažu kod anemije i loše cirkulacije, potpomažu zdravlje srca (odličan izvor omega-3 masnih kiselina), pomažu zdravlje očiju (zbog udjela vitamina A) i pomažu kod alergije i astme - neke varijante klica (poput klica brokula) su pokazale se efektnim kod smanjivanja alergijskih reakcija. 
  • Klice je veoma lako ubaciti u prehranu jer su i pristupačnih cijena - kao jedinog legitimnog proizvođača klica u Sarajevu mogu navesti i iskreno preporučiti Klicko Sarajevo - potražite ih na njihovoj Facebook stranici. U pitanju je mali porodični biznis a Klicko vrši proizvodnju klica od organskog ( eko ) sjemena te dostavu na području grada Sarajeva. Također njihovi proizvodi su za sada dostupni u većim Bingo i Konzum marketima u Sarajevu, kao i na njihovom prvom prodajnom mjestu na pijaci Grbavica. Trenutno u stalnoj ponudi imaju 6 vrsta: alfalfa, mungo grah, piskavica, leće, rotkvice - china rose i daikon. Cijena klica za 100g je 3.50 KM (jedno pakovanje).
  • Kako koristiti klice? Njima možete zamijeniti ulogu leće u salatama a ja ih tako najviše volim jesti - kao salatu, sa malo isjeckanog paradajza, krastavaca, korijandera,čili paprike i soli. Nekada ih za doručak serviram uz jaja i šampinjone. Volim sa njima začiniti i tjesteninu, ubaciti ih u proteinski šejk ili jednostavno grickati same. Bitno je zapamtiti da se glavnina nutritivnih vrijednosti klica najbolje očuva kada ih jedete sirove tj. ako ih ne tretirate termički - ja ih također konzumiram na taj način. Ali kako god odlučili da ih ubacite u kuhinju, nadam se da će se u svakom slučaju klice što prije naći i na vašim tanjirima. Ako želite osvojiti Klicko nagrade, na Simply Selma Facebook stranici vas sutra očekuje divna nagradna igra. U zdravlje!



*Post includes products sent for me to review. For more information read the disclaimer.

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10 comments

  1. Ako nastavis sa tim tvojim divnim fotografijama, moracu da svratim na rucak :) :)

    ReplyDelete
  2. So many of my freinds HATE sprouts. I never got this - I love em. Roast them, spiral them, use them as stuffing, whatever, I love em.
    Katja xxx
    www.katnapped.com

    ReplyDelete
    Replies
    1. Really? No one I know actually hates them but all were quite hesitant to give them a go. However, majority keeps them in their diet after they do. Yup, so versatile and healthy - gotta love sprouts! :D

      Delete
  3. Huge sprout lover here! Best is when they're roasted with a little bacon, absolutely delicious!

    ReplyDelete
    Replies
    1. Well, hello there fellow sprout lover! ❤
      Agree, so delicious and good - a must have in my kitchen ;)

      Delete
  4. I have never tried sprouts, after reading your post o would be willing to try them.

    ReplyDelete
    Replies
    1. Oh, but you must! Try them as a salad first with all of your usual toppings and spices - I find that to be the best introduction to sprouts.
      Enjoy!

      Delete
  5. oh this looks amazing!
    you've made me soooo hungry!
    really excellent photography!

    ReplyDelete

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