Guide to Sprouts and Sprouting

11 10 2010

The Benefit of Sprouting

Most people aren’t aware of the benefits of sprouting. Of course there are many benefits, but there is one benefit most people are not aware of and it is as follows…

A seed, nut or bean will contain what is known as enzyme inhibitors. These enzyme inhibitors have the sole responsibility of preventing the seed, bean or nut from sprouting until the environmental or climatic conditions are suitable for growing.

This is why many who eats nuts or beans have digestive problems. The enzyme inhibitors are doing their job, but within your body! After eating the nut or bean, the enzyme inhibitors counteract or de–activate your body’s own digestive enzymes.

Now seeds, nuts and beans are loaded with valuable nutrition, especially once sprouted. The reason why is because once a seed, nut or bean begins to sprout, the enzyme inhibitors cease doing their job — and this is why a sprout is started.

So by sprouting, you neutralize the enzyme inhibitors allowing your body to more easily digest thenutrition in the seed, nut or bean.

How do we neutralize these enzyme inhibitors? Simple, we trick the seed, nut or bean by soaking it in waterand then keeping it moist. This “simulates” nature and the see, nut or bean thinks it is time to start growing.

How To Sprout

Sprouting is simple!

In order to sprout, you simply need to go to your local health food store and buy a sprouting jar. These jars are specifically designed for sprouting. As you might expect, you can also buy sprouting jars online.

Usually instructions are provided on how to sprout when you buy a jar. If not, chances are a clerk in the store can help you. But just in case, here is a simple guide.

Where To Buy Seeds, Nuts or Beans

The best place to buy your seeds, nuts or beans for sprouting is your local health food store.

Your local health food store will provide a variety of various seeds, nuts, beans and grains for sprouting. Most of them should be organic as well!

Beans

Many beans such as kidney beans, white beans, navy beans, etc can be sprouted and then juiced and/or eaten. However, many beans contain toxins that can only be destroyed through the soaking of the beans and then the cooking of the beans. It’s for this reason that I suggest you do not eat or juice bean sprouts. There are some exceptions to this rule such as mung bean sprouts. But for the most part, beans should be avoided when it comes to juicing.

While beans should, for the most part, be avoided while juicing. You can still sprout the beans and then cook the beans to help release the enzyme inhibitors.

In fact, if you are cooking beans you should freeze the beans for 24 hours, then soak them and then finally sprout the beans (optional). Freezing and soaking the beans prior to cooking them helps to eliminate a large percentage of the enzyme inhibitors. If you decide to sprout the beans as well then when it comes time to eat your beans, chances of having any digestion difficulties is almost gone completely.

In case you haven’t realized, the reason why so many have a lot of gas after eating beans is due to the enzyme inhibitors. Excess gas after eating beans is a clear sign you did not kill, destroy and eliminate enough of the enzyme inhibitors.

Sprouting Guide

  1. Select the type of seed or bean from the chart below.
  2. Place the suggested amount of seeds or beans in the sprouting jar and fill with enough purified water to cover the seeds or beans.
  3. Soak the seeds or beans for the suggested amount of time.
  4. Drain the water from the jar after the suggested amount of soaking time.
  5. Put the jar in a dark place such as a kitchen cupboard.
  6. Rinse the seeds or beans every 12 hours.
  7. After rinsing, replace the jar back to the dark cupboard.
  8. Once sprouting begins, that you see the shoots, put the jar into sunlight. This allows the sprouts to develop chlorophyll.
  9. Let the sprouts grow for the suggested number of days.
  10. You can adjust the growing time based on whether you are planning on eating the sprouts or juicing the sprouts. If you want to eat the sprouts, then you can eat them when they are a little smaller. If you want to juice the sprouts, then they will need to be a little bigger.
Soaking Time Sprouting Time
All Beans 9 – 12 hours 2 – 3 days
Alfalfa 5 – 10 hours 3 – 5 days
Almond 8 – 10 hours 2 – 3 days
Buckwheat 10 – 12 hours 2 – 3 days
Clover 8 – 10 hours 3 – 4 days
Corn 10 – 15 hours 3 – 5 days
Fenugreek 10 – 12 hours 4 – 5 days
Lentils 10 – 12 hours 2 – 3 days
Millet 8 – 11 hours 1 – 2 days
Oat Groats 8 – 10 hours 1 – 2 days
Peas 9 – 12 hours 2 – 3 days
Quinoa 8 – 10 hours 2 – 3 days
Rice 9 – 12 hours 3 – 4 days
Rye 9 – 12 hours 2 – 4 days
Sesame Seeds 8 – 11 hours 3 – 4 days
Spelt 6 – 12 hours 3 – 4 days
Sunflower Seeds 6 – 8 hours 2 – 3 days
Triticale 9 – 12 hours 2 – 4 days
Wheatgrass 10 – 12 hours 7 – 10 days




10 Food that Relieve Stress

11 10 2010

NUMBER 10

Almonds

These crunchy little dudes are great stress relievers: they’re packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

However, you should only eat a small handful at a time since almonds are high in fat. Although it is mostly healthy fat of the unsaturated variety, it could still make you pack on the pounds.

NUMBER 9

Fish

Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the “happy” brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.

For lunch, try a tuna salad or sandwich (with light mayo). A good dinner option is grilled salmon or mackerel with a side of leafy greens and whole-grain rice; see below for more on the stress-fighting benefits of these foods.

NUMBER 8

Broccoli

Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression.

Try broccoli as a simple accompaniment to fish or chicken, or toss it into a stir-fry along with a few other vegetables and some beef or shrimp.

NUMBER 7

Whole-grain rice or pasta

It’s a good thing carbohydrates are finally back in style now that everyone has realized those low-carb diets were a bunch of hooey; carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta.

Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the pounds. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller — and conceivably happier — for a longer period of time.

A small portion of brown rice or whole-wheat pasta as a side dish for dinner should give you the boost you need.

NUMBER 6

Sushi

Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).

Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.

So be Mr. Fancy Pants and take your girlfriend out to a swank sushi resto; this might relieve your stress in other ways, too.

NUMBER 5

Guacamole

No need to look any further if you have a craving for something creamy! Avocados just happen to be loaded with B vitamins, which your body needs to maintain healthy brain cells and nerves. Stress depletes your body of these vitamins quickly. Use whole-grain “baked” chips to scoop it up. Additionally, the crunching will keep you from gritting your teeth!

NUMBER 4

Cantaloupe

Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it’s important to consume foods that contain high levels of it.

NUMBER 3

Asparagus

Stalks of asparagus are tender and are a good source of the natural mood-lightener, folic acid. A fat-free yogurt or sour cream makes a good dip for these spears and will also add a hint of calcium in each delicious bite.

NUMBER 2

Fortified breakfast cereal

These days, many breakfast cereals are fortified with a slew of essential vitamins and minerals, so they can be a great one-stop source of stress-fighting B vitamins, folic acid, vitamin C, and fiber.

NUMBER 1

Blueberries

These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they’re low in calories, so they won’t make you blimp-like.

Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix the little suckers with some cottage cheese or eat them on their own as a snack or dessert.

EAT YOURSELF ZEN

Don’t you feel calmer already? Your diet plays a crucial role in your overall well-being and specifically your level of stress. In addition to incorporating these stress-fighting foods into your diet, try to eliminate substances that may be contributing to your anxiety. These include:

  • Coffee, tea and other caffeinated beverages; switch to black tea, which has one-third the caffeine content of coffee
  • Fried and fatty foods
  • Animal foods; although some can help relieve stress, don’t go overboard, as high amounts of protein increase levels of stress-causing dopamine and norepinephrine in the brain.




  • ChiaSeed Bubble Tea~

    7 10 2010

    Calories: 170       Protein: 7 grams


    You Will Need:

    1 tbsp of Chia seeds soaked in 1/2 cup of green tea, 1/2 cup of soy milk and 1/2 of your favorite real juice ( in my case I like a blend with Acai berry).

    Mix and Enjoy !





    Be Royalty for Breakfast!

    4 10 2010

    Calories: 475       Protein: 22 grams

    You Will Need:

    For the pancake: 2 free range eggs, 1/3 cup of stone ground buckwheat flour, 1/3 cup of either simply water or green tea and a tiny pinch of salt. Make sure to mix well, use a electric mixing device if needed. Pre-heat a pan and cook on eat side for about 2 minutes with a lid on top.

    For the jam: 140 grams of 5 Fruit blend cut in smaller pieces, 1 tbsp of chia seeds, 1/2 cup of acai berry juice or your favorite pure juice. Mix together and cook in a small pot on low covered for 10 minutes, stirring now and then.

    When everything is really, top off the pancake with the home made jam and enjoy it.

    It is a extremely healthy and filling recipe to start off your day really well!





    The Magic of Chia Seeds

    4 10 2010

    What are they:

    Chia seeds are harvested from the Salvia hispanica plant, a type of sage in the Mint family. The seeds have diverse uses in the culinary field. Chia seeds were a staple of the ancient Aztec diet.  Chia was a major food crop. In fact, these peoples considered chia a sacred food and medicine, and tribal kings, rulers, and royalty greatly prized its seed, which was also used in religious ceremonies.

    Their Use: Chia seeds may be eaten raw or prepared in a number of dishes. Raw, they are an excellent source   of dietary fiber and Omega-3 fatty acids. Chia seeds may be ground into pinole, a meal that can be used for porridge or baked goods. They may also be soaked in fruit juice or water to make a dish known as chia fresca in Mexico.Chia seeds are very absorbent and develop a gelatinous texture when soaked in water.

    The benefits:

    Super-Energizing Power…For Greater Endurance and “Go Power”! Due to its unique blend of Protein, Essential Fats, Fiber, Complex Carbohydrates, and Antioxidants, chia is unrivalled among seeds and grains for providing energy to your body.

    Improves Cardiovascular Health…super high levels of heart-healthy EFAs (Essential Fatty Acids)…chia’s oil contains the highest-known percentage of omega-3 alpha-linolenic acid, a whopping 62%–64%!

    Stabilizes Blood Sugar…Reduces blood sugar swings…and supports conditions of hypoglycemia and diabetes.

    Reduces Cravings for Sweets and Junk Foods—high soluble fiber content releases natural, unrefined carbohydrate energy slowly into the bloodstream.

    Improves Mental Focus and Concentration. Chia’s balanced essential fatty acids can signficantly boost your brain power and enhance your mood.

    High-Quality Protein—Chia contains 20% or more protein…a higher percentage protein than found in other grains, such as wheat, corn, rice, or oats. Here are the Facts!

    Builds Lean Muscle Mass

    Gluten-Free.

    Here are the Facts!






    Flavor-Full Salad

    4 10 2010

    Calories: 330           Protein: 13 grams

    You Will Need:

    2 cups of baby spinach, 1/2 cup of chopped almonds, 1/2 cup of fresh cranberries, 1/2 cup of black eye peas, 1 tbsp of olive oil, 1 tbsp of honey, 1 tbsp of lemon juice and 1 tbsp of balsamic vinegar along with a pinch of salt to the taste.

    Make the sauce first by mixing all the condiments and then pour over the salad.

    Enjoy, you will fall in love with this one!





    Chestnut & Beet Salad

    4 10 2010

    2 servings         Calories: 278           Protein: 5g

    You Will Need:

    2 big beets, 1 big carrot, 1/2 cup of crushed chestnuts, some fresh coriander, 1 tbsp of balsamic vinegar, 1 tbsp of olive oil, 1 tbsp of lemon juice and a pinch of salt.

    Peel and grate roughly the fresh beets and the carrot. Chop finely the coriander and mix all the following ingredients.

    Enjoy!








    %d bloggers like this: