Crunch by the bunch: grow a garden in a jar, and enjoy a healthy harvest all winter long.Consider the lowly low·ly adj. low·li·er, low·li·est 1. Having or suited for a low rank or position. 2. Humble or meek in manner. 3. Plain or prosaic in nature. adv. 1. sprout. It's colorful, tastes delicious, and adds variety and texture to many menus. Growing sprouts sprout v. sprout·ed, sprout·ing, sprouts v.intr. 1. To begin to grow; give off shoots or buds. 2. To emerge and develop rapidly. v.tr. is a simple process that requires only a few minutes of your day, and they're easily digested and assimilated. Food preparation techniques such as sprouting beans, grains, and seeds can hydrolyze hydrolyze to performance hydrolysis. (decompose de·com·pose v. de·com·posed, de·com·pos·ing, de·com·pos·es v.tr. 1. To separate into components or basic elements. 2. To cause to rot. v.intr. 1. with water) phytate (a chemical occurring in plants, especially cereal grains, capable of combining with calcium, zinc, iron, and other nutrients and interfering with their absorption by the body). During the summer, sprouts add freshness and color to your favorite dishes. When winter winds blow and the quality, of fresh fruits and vegetables declines as their prices increase, sprouts can be invaluable. Most seeds can be sprouted sprout v. sprout·ed, sprout·ing, sprouts v.intr. 1. To begin to grow; give off shoots or buds. 2. To emerge and develop rapidly. v.tr. . Just be sure to select ones of good quality--free from insects or insecticides insecticides, chemical, biological, or other agents used to destroy insect pests; the term commonly refers to chemical agents only. Chemical Insecticides . Common seeds for sprouting include alfalfa alfalfa (ălfăl`fə) or lucern (l  sûn`), perennial leguminous plant (Medicago sativa , radish radish, herbaceous plant (Raphanus sativus) belonging to the family Cruciferae (mustard family), with an edible, pungent root sliced in salads or used as a relish. , clover clover, any plant of the genus Trifolium, leguminous hay and forage plants of the family Leguminosae (pulse family). Most of the species are native to north temperate or subtropical regions, and all the American cultivated forms have been introduced from , mung bean mung bean n. 1. An Asian plant (Vigna radiata) in the pea family, widely cultivated for its edible seeds and pods. It is the chief source of bean sprouts. 2. The seeds or pods of this plant. , soybean soybean, soya bean, or soy pea, leguminous plant (Glycine max, G. soja, or Soja max) of the family Leguminosae (pulse family), native to tropical and warm temperate regions of Asia, where it has been , lentil lentil, leguminous Old World annual plant (Lens culinaris) with whitish or pale blue flowers. Its pods contain two greenish-brown or dark-colored seeds, also called lentils, which when fully ripe are ground into meal or used in soups and stews. , peas, and garbanzos. Use sprouts in a variety of ways. Consider these suggestions: * Add to your salads. * Stir-fry with other vegetables (alfalfa, mung bean, lentil). * Sprinkle onto soups or stews STEWS, Eng. law., Places formerly permitted in England to women of professed lewdness, and who, for hire, would prostitute their bodies to all comers. 2. when ready to serve (mung bean, lentil). * Combine in rice dishes Here is a list of rice dishes from all over the world, divided alphabetically. A
* Steam and serve with margarine (mung bean, lentil). * Use in sandwiches, subs, and pitas (alfalfa, clover, radish). * Substitute sprouts instead of lettuce in tacos. * Add half a cup of sprouts to your omelets just before folding. Here's your easy step-by-step guide to sprouting: Begin with a wide-mouth quart jar. Each jar allows up to 2 cups of sprouts to grow. The wide mouth makes it possible to remove the sprouts without damage. * Place up to 1/4 cup of seeds into a quart jar. * Cover with screen, netting, or mesh, and secure with a rubber hand or screw top screw top Noun 1. a bottle top that screws onto the bottle, allowing the bottle to be resealed after use 2. a bottle with such a top ring. * Soak seeds for 8-12 hours in fresh water. * Drain water through screen and rinse seeds well. * Prop jar at an angle with seeds distributed evenly and along the side of the jar. (This will allow good drainage and air ventilation.) * Keep in a dark place at 65-75[degrees]F. Sprouts grown in lighted locations will turn green and may be bitter and tough. * Rinse sprouts twice a day. Be sure to drain well to prevent fermentation fermentation, process by which the living cell is able to obtain energy through the breakdown of glucose and other simple sugar molecules without requiring oxygen. Fermentation is achieved by somewhat different chemical sequences in different species of organisms. of seeds. During the summer rinse three times a day. Missed a rinse? Just continue normally if the sprouts appear alive and show no signs of mold. * After 2-3 days put in sun to develop bright green color. Most sprouts will take 2-5 days to grow to optimum size. Wash them thoroughly and drain. Refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. finished sprouts in a sealed container.
EGGLESS EGG SALAD
3/4 pound firm tofu
3 minced scallions, whites and
greens
1 medium carrot, grated
1 celery stalk, minced
1 bell pepper, finely chopped
1/2 cup toasted sunflower seeds
3/4 cup tofu mayonnaise
1 cup alfalfa sprouts
6 round 6 1/2 whole-wheat
pitabreads
Cut tofu into dice-size bits. Add
scallions, carrot, celery, bell pepper,
and seeds. Mix gently. Add tofu
mayonnaise. Season to taste. Chill.
Cut pita rounds in half to titan
pockets. Stuff alfalfa sprouts into
pita bread pockets; add salad. Serves
6. Calories per serving: 293; protein:
13 grams; carbohydrate: 40 grams;
fat: 10 grams; cholesterol: 0.0 milligrams.
TOFU MAYONNAISE
1/2 cup soft tofu
1/2 t. salt
1/4 t. turmeric
2 t. Chinese sesame oil
2 T. lemon juice
Blend tofu, salt, and turmeric.
Slowly add oil while blending. Stir in
lemon juice. Yield: 2/3 cup. Serves 6.
Calories per serving: 54; protein: 1.4
grams; carbohydrate: 0.8 grams; fat:
5 grams; cholesterol: 0.0 milligrams.
COTTAGE CHEESE, FRUIT,
AND SPROUT SALAD
1/2 cup low-fat cottage cheese
1/2 cup chopped alfalfa sprouts
1/4 cup cairned pineapple
1 diced pear
2 lettuce leaves
Mix cottage cheese and sprouts.
Stir in pineapple and pear. Serve
chilled on top of lettuce leaf. Serves
2. Calories per serving: 113; protein:
8 grams; carbohydrate: 17 grams; fat:
2 grams; cholesterol: 4 milligrams.
QUICK AND EASY
STIR-FRY
2 T. olive oil
1 minced garlic clove
1 sliced onion
3/4 cup diced celery
1 cup sliced mushrooms
1 lb. bean sprouts
1/4 t. ground ginger
1 T. soy sauce
In a large skillet or wok, heat oil.
Add garlic, onion, and celery. Cook 1
minute, stirring coutinually. Add
mushrooms and bean sprouts and
continue cooking 1 more minute.
Season with ginger and soy sauce.
Heat thoroughly, and serve over rice
or pasta. Serves 2. Calories per serving:
193; protein: 5 grams; carbohydrate:
13 grams; fat: 14 grams; cholesterol:
0.0 milligrams.
RICE WITH SPROUTS
1 T. olive oil
1 minced onion
1 minced garlic clove
1 cup diced celery,
1 cup diced mushrooms
1 cup soybean sprouts
1 cup cooked brown rice
1 T. lite soy sauce
Heat vegetable oil in a large skillet
or wok. Add onion, garlic, celery,
and mushrooms. Stir-fry 5 minutes.
Add bean sprouts, cooked rice, and
soy sauce. Cook until rice is heated.
Serves 4. Calories per serving: 215;
protein: 6 grams; carbohydrate: 29
grams; fat: 9 grams; cholesterol: 0.0
milligrams.
EASY STORE-BOUGHT PIZZA
1 fresh prepared pizza shell
1/2 cup of your favorite pizza sauce
1/2 cup bean sprouts
1/3 cup low-fat mozzarella cheese
(nondairy mozzarella cheese)
2 T. black olives
Heat oven to 425[degrees]F. Assemble
sauce, bean sprouts, cheese, and
olives, in that order on top of pizza.
Bake shell according to package
directions adding 5-8 minutes to
time. Serves 1. Calories per serving:
356; protein: 15 grams; carbohydrates:
49 grams; fat: 10 grams; cholesterol:
20 milligrams.
ALMOND-MUSHROOM
CHOP SUEY
1 cup sliced onions
1 cup chopped celery
1 T. olive oil
1 T. water
1 t. salt
1/2 cup sliced red bell pepper
1/2 cup sliced green bell pepper
2 cups fresh mung bean sprouts
1 cup sliced fresh mushrooms
2 T. soy sauce
3/4 cups slivered toasted almonds
In a covered pan heat oil to saute
onions and celery; add water and salt
and saute until crispy translucent.
Add bell peppers, mung bean
sprouts, and mushrooms. Cover and
let steam through on low heat until
tender. Add soy sauce. Serve on
mound of steamed brown rice.
Cover with toasted almonds. Serves
8. Calories per serving: 117; protein:
4 grams; carbohydrate: 7 grams; fat:
9 grams; cholesterol: 0.0 milligrams.
SPROUTED LENTILS
2 lbs. sprouted lentils
2 cups diced celery with leaves
2 cups chopped onions
3 T. olive oil
1/2 t. salt
1 T. soy sauce
In a skillet heat oil, saute celery
and onions until tender; add salt,
sprouted lentils, and soy sauce. Toss;
tenderize sprouts for 4 minutes.
Cover; steam for 5 minutes. Serve
on brown rice or pasta. Serves 8.
Calories per serving: 184; protein:
11 grams; carbohydrate: 29 grams;
fat: 6 grams; cholesterol: 0.0 milligrams.
VEGETARIAN CHOW MEIN
1 T. olive oil
1/4 cup water
1/2 t. salt
1/2 t. onion powder
1 t. chicken-style seasoning
3 cups sliced celery
1 cup sliced onions
1 cup soybean sprouts
1 cup sliced mushrooms
1 cup cubed tofu
1/4 cup green peas
1/4 cup minced parsley
1 1/4 cups water
1/2 t. salt
1 1/4 T. cornstarch
In a large skillet heat oil, water,
salt, onion powder, and chicken-style
seasoning. Add vegetables. Cover;
steam for 15 minutes. Add tofu,
peas, and parsley. For sauce: stir
cornstarch into cool water. Heat and
stir until thick and clear. Pour this
sauce over vegetables. Serve over
brown rice. Selves 8. Calories per
serving: 119; protein: 6 grams; carbohydrate:
9 grams; fat: 8 grams;
cholesterol: 0.0 milligrams.
VEGETABLES IN CASSEROLE
1 cup steamed peas
1 cup steamed celery, diced
1/2 cup steamed carrots, sliced
1 cup sauteed onion
1/2 cup sauteed red pepper
2 cups sauteed mung bean
sprouts
1/2 cup seasoned bread crumbs
1/4 cup toasted slivered almonds
Mix vegetables with cashew white
sauce (see following recipe). Place in
casserole dish, and cover with bread-crumbs
and almonds. Bake at 350[degrees]F
for 20 minutes. Serve hot. Serves 6.
Calories per serving: 116; protein: 5
grams; carbohydrate: 19 grams; fat:
2 grams; cholesterol: 0.0 milligrams.
CASHEW WHITE SAUCE
2 cups water
1/2 cup cashew nuts
2 T. arrowroot powder
2 T. onion powder
2 T. olive oil
1/2 t. salt
Blend the above ingredients
together. Pour into saucepan; stir
constantly until thickened on medium
heat, approximately 3 to 4
minutes. Dilute, if necessary.
Calories per serving: 107; protein:
2 grams; carbohydrate: 2 grams; fat:
10 grams; cholesterol: 0.0 milligrams.
Sprouter's Guide
Desired Average Average
Sprout Sprouting Seeds Sprouts Cooking
Seed Length Time Used Obtained Time
Alfalfa 1 to 1 1/2" 1-2 days 1 cup 2 1/2 cups 3-5
minutes
or raw
Cress 3/4 to 1" 2-4 days 1 Tbsp. 3/4 cup
sprinkle only;
do not soak
Lentil 1/4 to 1/2" 3-4 days 1 cup 2 cups 3-8
minutes
Mung 1/2 to 3" 3-8 days 1 cup 4 cups 2-5
bean minutes
Soy- 1 3/4 to 1" 4-6 days 1 cup 3 1/2 cups 10-20
bean minutes
Wheat Seed length 4-5 days 1 cup 4 cups 8-10
minutes
Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., serves on the faculty of the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. , School of Allied Health Professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . Myrna Guizar became a registered dietitian registered dietitian, n See dietitian, registered. at Loma Linda University, where she was a student of Georgia's. Myrna teaches nutrition in the WIC WIC - WAN Interface Card program of Riverside County Public Health Department, Riverside, California Riverside is the county seat of Riverside County, California, United States and is also a focus city of the Greater Los Angeles Area. The city is named for the nearby Santa Ana River. As of 2006, Riverside had an estimated population of 293,741. . |
|
||||||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion