Registered Dietitian | Certified Diabetes Educator | Victoria BC

Sprouted Summer Salad Recipe:The How To & Health Benefits of Sprouting Foods

Sprouted Spring Salad

I have been dabbling into sprouting foods since my early university days but back then I was too skint to buy a proper sprouter. I’ve used everything from nut milk bags to glass jars and cheesecloth. If your a first time sprouter,prepare to become addicted. Sprouting is one of the most simplest things to you will do in the kitchen. All you need to do is remember to water your sprouts. No green thumb required, which suits me well!

Why Should I Start Sprouting?

Plant foods such as whole grains, nuts, seeds and legumes contain something called phytates. Phytates bind to minerals such as calcium, iron, magnesium and zinc and often decrease the absorption and therefore bioavailability of these essential minerals in the body. This is especially important for those following a vegetarian/vegan diet as some of these minerals may be lacking. Luckily these dried foods also contain an enzyme called phytase which is activated when these foods are soaked or sprouted. Phytases job is to separate the phytate from the essential minerals, thus improving the absorption and bioavailability.

*A small amount of phytates may be beneficial in lowering cholesterol and blood glucose levels. They may also protect against some cancers.

Sprouted Spring Salad

What Are The Health Benefits of Sprouting?

Aside from improving the bioavailability of certain essential minerals, they are also high in phytochemicals which are important in fighting free radicals (as discussed in previous post The Antioxidant Army). Sprouting foods is a great way of boosting phytochemicals and this can be seen in broccoli sprouts and fenugreek seeds. Sprouting wheat also greatly increases its content of vitamin E (along with vitmain C and beta-carotene). Sprouted bread anyone? For those of you that don’t tolerate conventional breads, a literature review on the sprouted grains found that the digestibility of proteins and starch are improved due to their partial hydrolysis during sprouting.

Sprouting and Food Sustainability and Food Security

Sprouts are indispensable in the winter months when fruit and vegetables are hard to come by. Instead of relieing on fruits and vegetables from as far off as Mexico and the Philippines why not grow your own sprouts right on your counter top! They are also very inexpensive, who says healthy eating can’t be done on a budget?

Nutrient deficiencies are a grave concern in developing countries where their diets are often composed primarily of foods that are high in phytates. Sprouting could be used as a great benefits to help deliver vitamin, minerals and protein in an easily digestible and assimilated form.

What Can I Sprout?

As easy place to start is legumes. Sprouted puy lentils are used in the recipe below. Sprouted chickpeas make excellent hummus! Sprouted sunflower seeds are also used in the recipe below and are super delicious. Sprouted quinoa is a popular choice and is a great addition to tabuli recipes. Other commonly sprouted seeds include alfalfa, fenegreek, radishes and peas. Any sprouting seed mix is also a good idea and any good healthy food store will have some good ones.

Sprouted Spring Salad

Where to Start in the World Of Sprouting

If your new to sprouting, websites such as Sprouters.Ca are a good place to start.

If your into DIY then all you need is a jar (start with 1 litre) and some netting (either nylon tulle from a fabric shop or grey fibreglass screen from a hardware store) and an elastic band to hold it all together. Then;

  • Use 1-4 tbsp of your desired seeds. Put in the jar and cover with your netting and secure netting on the opening of your jar with an elastic band. Add water and swirl around, then drain. Add water again, about 1 cup, and soak for 4-8 hours.
  • Now all you need to do is remember to rinse twice a day. After each rinse remember to drain the water and let the jar sit propped up on an angle. I usually let my jar sit on a 45 degree angle against a wall with the unused lid of the jar below to catch any run off water.
  • Your sprouts should be ready in 3-6 days, or when sprouts or 3-5cm long. To store your sprouts screw on the lid of your jar and keep in the refrigerator.

I use a Sprout Master, (pictured above) and its super easy. Just add water and rinse twice daily. You can also have a variety growing at one time.

Recipe for Sprouted Summer Salad Recipe

This Recipe Redux challenge was to use seeds in a new and interesting way that compliments the season in your side of the world. Well here in Canada it is summer and the veggie garden is overflowing with fresh salad greens and herbs. Use whatever salad vegetables you have on hand. If it is autumn on your side of the world them maybe a kale salad is a good idea, or even shredded cabbage.

Sprouted Spring Salad

Serves 4 hungry salad eaters
Recipe by Rachel
Prep Time: 15 minutes

Ingredients for Sprouted Summer Salad Recipe

6-8 cups of salad greens and/or kale
6 baby tomatoes cut in half
1 spring onion, thinly sliced
1/2 cup cucumber, quartered then sliced
1 small red/orange/yellow pepper, thinly sliced
1 small carrot, grated or shaved
1/4 cup fresh herbs, finely chopped (I used parsley and chives from the garden)
1 cup of sprouts (I used an organic sprout mix, puy lentils and sunflower seeds)
1/2 lemon

1 clove of garlic, minced
1 tsp seeded mustard
1 tsp raw honey*
2 tbsp. balsamic vinegar
6-8 tbsp. cold pressed olive oil
salt and pepper to taste

*use maple syrup for vegan version

**Eating sprouts raw comes with the risk of foodborne illnesses. It is recommended not to consume raw sprouts if you are pregnant or immunocompromised. Choose organic seeds where possible.

Method for Sprouted Summer Salad Recipe

Combine prepared salad ingredients in a bowl. Squeeze lemon over.

Combine dressing ingredients in a separate bowl and whisk well. Alternatively put into a jar with a screw lid and shake to mix.

Enjoy as a light meal, or accompanying a main meal. Salad dressing will keep for a few days in the fridge.

Nutrition Information for Sprouted Summer Salad Recipe

Calories/energy 163 calories
Fat 13.9g
Saturated Fat 2.9g
Protein 1.8g
Carbohydrates 8.9
Fibre 1.8
Sodium 33mg


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