Margot Witteveen, MS, RDN, LD

 

Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co

The 411 on Sprouted Foods

 

Why Eat Sprouted Foods?

 

Did you know sprouted foods are actually a “living” food and they have amazing benefits?!  When a food becomes sprouted it converts back to a living plant.  What makes them a “healthy” food? For starters, they are more nutrient rich than the seed (older version of itself).  They can also be dehydrated to make sprouted grains (i.e. sprouted buckwheat flour).  Sprouted foods are highly bioavailable (easier to absorb) and contain vitamins and phytochemicals. Specifically, high levels of folate, vitamins A and C.  Also they are less allergenic for those with grain protein sensitivities. If you have a sensitive gut, sprouted grains are easier to digest. (Basically, the sprouting breaks down the seed). I tend to buy sprouted bread and/or flourless bread. Check out the wide range of health related “benefits” here.

 

Now, let’s briefly discuss phytic acid. It is a compound found in all legumes, nuts, and grains. Phytic acid can inhibit mineral and nutrient absorption in the body.  So when we soak and/or sprout our food there is an increase in phytase activity which is the enzyme that helps break down the phytic acid - a good thing.

 

So are you ready to try sprouted foods/grains?  If you’ve never tried sprouts before they vary depending on the seed; some are light and soft while others are more starchy and crunchy.  You can top them on sandwiches, salads, and/or soups. 

 

How to Use

It depends on the sprout but in general I love adding them to salads, sandwiches or as a snack. I like to top sprouts on either hummus or avocado toast. Delicious and crunchy!

For grains: Try a  sprouted buckwheat or quinoa

For legumes: Once legumes have been sprouted - cook them  

For Nuts/seeds: soak them to be used in nut milks, cashew cheese, or as a crunchy snack

For Breads: Try purchasing sprouted breads. There are many to choose from. Not sure which one to buy contact me here and we can discuss. I would love to chat. :)

 
Safe Sprouting 

If you decide to make your own sprouts keep in mind sprouts, like any produce that you eat raw, carry a risk of contamination with salmonella, E. coli, listeria, or other bacteria.

The warm, humid conditions they need are part of the problem. Bacteria thrive in those conditions, too.

 

For food safety:

  • Refrigerate sprouts you buy.

  • Consume within 3-4 days. 

  • Cook them thoroughly before eating.

  • Children, seniors, pregnant women, and people with weakened immune system should not eat raw sprouts.

  • Give it the sniff test - if it smells musty and old, THROW OUT!

Silver Spoons Nutrition would love to hear how you enjoy sprouted foods! Share with #SilverSpoonsNutrition on Facebook, Instagram and/or Twitter!


 

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