Shoots – the power of vitamins

A nutritious vitamin filled bomb

Shoots are rich in the most valuable nutrients. They contain A, B,C, E and H group vitamins, as well as a lot of calcium, iron, sulphur, magnesium, potassium, zinc, selenium and biotin, together with microelements such as lithium and chromium. During sprouting, the nutrients collected in the seeds undergo transformation due to the influence of moisture, temperature, and enzymes; they turn into compounds, which are easily absorbed in our bodies. It is worth enriching our diet with these profitable foods that lead to a healthy lifestyle.

Cultivate health If you eat shoots regularly, it is worth growing them at home. You can start by planting them in a specially stacked container, which you can get in a health food store. For smaller scale cultivation, a simple plate will be enough, or just a jar covered with gauze. The seeds should be rinsed, soaked in cool water that has been boiled, for 3-6 hours depending on their size. After that, they should be drained, placed onto the dish, and sprinkled with the water. They have to be rinsed in water twice a day. The seeds of cress, radish, lucerne/alfalfa and linen do not require soaking – it is enough to pour them onto a tray lined with damp lignin/cellulose tissue and to sprinkle them with water as the lignin gets dry. Depending on the temperature, the light intensity, and the kind of seeds, we can collect the shoots 2-7 days after planting them.

Eat shoots daily

In order to see the positive results from the shoots’ effect, you need to eat them daily, best in their raw form, since then, they do not lose their nutrients. We can use them in salads, with cottage cheese or fish paste. You can sprinkle sandwiches with them or use them on potatoes. Before eating, it’s best to rinse them. You can add them to almost any meal you wish – the possibilities are limitless.

The most common kinds of sprouts:

Radish shoots have a hot flavour. They can replace leeks, they are combined well with egg dishes, cream and mayonnaise sauces. Thanks to their rich vitamin C content, they boost our immune system. Radish shoots also contain a lot of sulphur; therefore they’re great for skin, hair and nail condition.

Sunflower shoots

Sunflower shoots, with their slightly nutty flavour, are great in mixed salads or sandwiches. They contain a lot of zinc and iron. People who lack these elements should include them in their diet, especially the vegetarians.

Soy shoots are delicate in flavour and a little crunchy, ideal for hot dishes, especially Chinese wok cooked meals. They are an exquisite source of iron, vitamins C and B₁. Eating soy shoots regularly, soothes the nervous system, adds energy and increases appetite.

Lucerne/Alfalfa shoots, just like the soy shoots, can be added to dishes cooked in a wok, or to fried meals, although it’s best to add them at the end of frying. They contain vitamin B₁₂, which is especially rare in plants. Vegetarians need to supplement their diet with this vitamin. Moreover, they are rich in Vitamins A, C and D and in lecithin. They enhance the memory and have stimulating properties.

Lentil shoots are delicate in flavour; they are good both when eaten raw in various salads, as well as in cooked dishes. They contain a lot of iron, magnesium and vitamin C. Lentil shoots have a beneficial influence on our teeth’s condition.

Broccoli shoots are hot in flavour and are excellent both in sandwiches and mixed salads. The shoots, just like the broccoli itself and other Brassicaceae family vegetables, contain sulphoraphane – a substance that prevents cancer and in some cases, stops the spreading of cancerous cells. What’s important is that the shoots contain 20 times more sulphoraphane than any mature vegetable.

Mung bean shoots are quite crunchy; they’re commonly used in the Asian cuisine, both in hot and cold dishes. Mung beans, just like other leguminous vegetables, are an invaluable source of proteins. Thanks to the enzymes, so essential in the sprouting process, proteins are absorbed easier, and the shoots are digested easier than the beans themselves. Mung bean shoots lower the bad cholesterol levels too.