Whether it is the weight-watcher, hoping not to gain an extra ounce she has lost or the health-conscious who prefers to eat right even when not counting calories, sprouts are wonder-food for women. Nutritionist Sonia Narang explains why that is so.
Sprouts have been called superfoods. They contain large amounts of nutrients like vitamin E, potassium, iron, antioxidants and proteins, which help you live a healthier life. Naturally, regular consumption of sprouts helps in the reduction of lifestyle-related ailments.
In addition to their other health benefits, sprouts aid in obtaining a healthy and beautiful skin. Opt for the following types of sprouts in your diet to make the most of it.
GREEN GRAM (MOONG) SPROUTS
Green gram sprouts are a good source of vitamin C and K. While vitamin C is the best medicine for healthy hair growth, vitamin C in green gram also destroys the free radicals of the body, preventing
a variety of health disorders and protecting your hair from getting weak, brittle and thin. Green gram contains folate; it prevents birth defects of the brain and spinal cord, which occur during the first 28 days of pregnancy. They are a must-have part of diet during one’s adolescence. Sprouting green gram at home is better, as the hygiene factor can be better controlled. However, for maximum benefits, ensure that they are properly washed before eating.
Best eaten as: Breakfast
Sprouting duration: A minimum eight hours of soaking in adequate water sprouts the gram well
Caution: People with weak spleen and stomach should avoid these sprouts.
SPROUTED GREEN GRAM PARATHA
Ingredients
1½ cups sprouted green gram
1 cup chopped onions
1 tsp ginger–garlic paste
½ tsp turmeric powder
1 tsp chilli powder
1 tsp coriander–cumin powder
1 tsp cumin seeds
1 tsp lemon juice
2–3 cups wheat flour
3–4 tsp cooking oil, salt, as per taste, black salt, as required
Method
Preparing the green gram
Pressure-cook the green gram with a pinch of salt.
Place a skillet with 2 tsp of cooking oil on low flame. When hot, add cumin seeds to it.
When they begin to splutter, add chopped onions and a pinch of salt and fry on low flame till it turns translucent.
When done, add all the powders as well as the ginger–garlic paste and stir for a while.
Add the cooked green gram
and season with the powdered black salt.
For the paratha
Make sufficient dough with wheat flour.
Make small balls of the dough, roll it out enough to place the stuffing inside it. Now fold in the corners of the dough in such a way that the stuffing is intact.
Roll out the stuffed dough on a thick plastic sheet in such a way that the stuffing does not spill out and is rolled evenly to required thickness.
For making paratha
Place a skillet with ½ tsp cooking oil in it on low flame.
When the skillet is hot, place the rolled out paratha on it and cook it till it’s done. Apply oil on top of the paratha too so that when flipped it will not burn.
Flip and roast on the reverse too.
General caution
- Sprouts should be avoided from the diet of children (till the age of five), pregnant women and those who have weak immune system, as it may contain bacteria.
- It is not advisable to consume sprouts that have been kept open for long.
- Sprouts that are stale-looking, stinking and dull should not be used at all.
CHICKPEA SPROUTS
Chickpea sprouts are a good source of carbohydrates and, therefore, is a good choice for pre-exercise meals for both men and women. The fibre content in chickpea provides a feeling of being full and helps in stabilising blood-sugar levels and decreasing cholesterol. It contains lesser amount of calories and fat nutrients, which help prevent heart diseases. These sprouts are also a great diet food.
Best eaten as: Breakfast and lunch
Sprouting duration: Chickpeas take approximately 24 hours to sprout in enough water
Caution: Always make sure cheap and uncleaned seeds are not used for sprouting
BENGAL GRAM SPROUTS
Bengal sprouts or kala chana is a good source of carbohydrates and vitamin B-6, which helps in weight loss. These sprouts do not contain cholesterol, and are effective against skin problems and diabetes control. This sprout, which has been a part of the Indian cuisine for years, can be teamed up with any other sprout.
Best eaten as: Breakfast, lunch or as an evening snack
Sprouting duration: Bengal gram takes approximately 36 hours to sprout after being soaked in sufficient water
Caution: None
BENGAL GRAM SPROUT SALAD
Ingredients
1 bowl, Bengal gram sprouts
1 cucumber
1 tomato
1 boiled potato
2 green chillies
1 tsp lemon juice
1 tsp salt, or as per taste
Method
Take a bowl of Bengal gram sprouts
Add the chopped cucumber, tomato, boiled potato and green chillies in it
Add lemon juice and then the salt
Mix all the ingredients well
Your sprout salad is ready to serve
Gorge on this healthy diet for your breakfast, or along with your meals.
BEAN SPROUTS
Differentiating between sprouts from pale yellow seeds and those from green gram can get confusing. That being said, bean sprouts are a good source of amino acids, vitamins, minerals and a good amount of fibre, countering issues of hair and nail fragility for most woman caused due to nutritional deficiencies—mainly proteins, vitamins and zinc. The bean sprouts produce a subtle, nutty flavour when added to soups and salads.
Best eaten as: Breakfast or as an evening snack
Sprouting duration: Beans need minimum 8–10 hours of soaking in adequate amount of water
Caution: None
Sonia Narang is a nutritionist and dietician from AIIMS,
with expertise in the field of hospital, foods service, and media and corporate.
