Sprouts: which ones to eat and how to cook them

Who I am
Joe Dispenza


Author and references

If with the arrival ofautunno you feel more tired, nervous, sad, try to recharge yourself with the sprouts. I'm a real natural supplement, available 12 months a year and which you can even manage to produce yourself.

«Of legumes, cereals or other vegetables, for the same quantity they bring up to 100 times more vitamins and minerals of the seeds from which they derive », explains Dr. Noemi Renzetti, nutritionist biologist.

«The best known are those of soy, always used in oriental cuisine. But there are about 50 you can consume with great health benefits ».

In this service we offer you some five: to discover the properties of others as well, we advise you to read All kinds of sprouts, by the naturopath Belda Sisso (Il Punto d'Incontro Editions, € 12,90), with lots of tips on how to use them in the kitchen.

1 Sprouts Alpha Alpha to keep mood swings at bay

Why they are good: also known as "alfalfa”, Are the shoots of the herbaceous perennial Medicago Sativa. They are rich in vegetable proteins and vitamins, especially that D, involved in mood regulation.

They then provide a good dose of magnesium, the mineral that helps to regain vitality, especially in difficult periods such as the change of season. 

How to enjoy them: thin and crunchy, eat them raw as well added to sandwiches or vegetable mixes. Thanks to their delicate flavor, they can be used for any recipe.

Use them in the kitchen ... for a large salad (for 4 people)

400 g of alpha alpha sprouts, 2 carrots, 400 g of lettuce, 1 avocado, 4 tablespoons of extra virgin olive oil, the juice of one lemon, salt. 

Peel, pitted and slice the avocado, then put it in a large bowl. Add the washed and chopped lettuce leaves.

Combine the raw carrots reduced to rings and the alpha alpha buds. Season with extra virgin olive oil, a little salt and lemon juice. Stir and serve immediately.

2 Radish sprouts ... to strengthen the defenses

Why they are good: contain good percentages of Vitamin C, which protects the body from the attack of viruses and bacteria, responsible for
colds and others seasonal ailments. In addition, they are a good source of minerals, such as iron and zinc (which stimulate the immune system).

How to taste them: their flavor, slightly spicy and spicy, goes well with salads and side dishes of vegetables and legumes. Ok both raw and cooked, they are also excellent to accompany meat or fish dishes and to prepare delicious first courses.

Use them in the kitchen ... for a risotto (for 4 people)

100 g of radish sprouts, 280 g of rice, 2 cloves of garlic, 3 tablespoons of extra virgin olive oil, 1 lemon, coarse salt.

Sauté the garlic chopped in a pan with half the oil, lemon juice and 2 tablespoons of water.

Pour in the rice, let it toast, then cook it by adding a ladle of boiling salted water a little at a time.

Finally, combine the sprouts. Stir and, before serving, season with the remaining oil.

3 Sprouts of wheat to counteract fatigue

Why they are good: they contain many minerals (calcium, iron, potassium, magnesium, copper) which counteract the sensation of both physical and fatigue

How to enjoy them: they are eaten raw or cooked, boiled or sautéed in a pan. Harm an extra touch to soups and soups.

Use them in the kitchen ... for a soup (for 4 people)

200 g of sprouts, 400 g of cabbage, 100 g of potatoes, 60 g of shallots, 50 g of carrots, 100 g of wholemeal croutons, 2 bay leaves, 4 tablespoons of extra virgin olive oil, salt, black pepper.

Brown the shallot and chopped carrots in a pan with half the oil. Add the potatoes and bay leaf and leave to flavor for 2-3 minutes.

Then pour 700 ml of water and cook for another 5 minutes. Then add the cabbage, pepper and salt and cook.

Blend the soup, divide it into individual plates, garnish with the sprouts toasted in the remaining oil and the wholemeal croutons, then serve.

4 Leek sprouts to combat swelling

Because they are good: thanks to the richness of vitamins, they have a tonic action and thus help the body to deal with stress and fatigue with an extra gear.

How to taste them: in the kitchen they are excellent alternative to garlic or onion. To keep their excellent nutritional properties intact and keep their strong flavor, eat them makes them perfect to add to pasta and rice.

Use them in the kitchen ... for a sandwich (for 4 people)

200 g of leek sprouts, 200 g of goat cream cheese, 8 slices of whole grain bread, 4 lettuce leaves, 1 apple, 1 lemon, salt, pepper.

Spread the goat cheese on all slices of wholemeal bread. Wash the apple, peel it and cut it into slices, which you will distribute over half of the bread.

Then add the lettuce leaves, washed and dried, and leek sprouts.

Season with a pinch of salt and pepper and a few drops of lemon juice. Cover with the other slices of bread, press gently with your hands and serve.

5 Fennel sprouts to combat swelling

Why they are good: have a purifying and digestive effect. They contain active ingredients that stimulate the work of the liver, kidneys and other filter organs: they therefore serve to dispose of the surplus of waste substances that tend to accumulate, causing swelling and heaviness. 

How to taste them: they have a bitter aftertaste that makes them perfect to add to pasta and rice.

Use them in the kitchen ... with fusilli (For 4 people)

wholemeal fusilli, 200 g of fennel sprouts, 1 leek, 100 g of cherry tomatoes, 100 g of salmon, 2 tablespoons of extra virgin olive oil, salt, black pepper.

Slice the leek and brown it in a large pan with extra virgin olive oil. Add the tomatoes, washed and divided in half, and the salmon cut into small pieces.

Meanwhile, cook the fusilli in a pot with plenty of salted water. Then drain them al dente and transfer them to the pan with the leek.

Before serving at the table add the raw fennel sprouts and sprinkle with a little black pepper.

Audio Video Sprouts: which ones to eat and how to cook them
add a comment of Sprouts: which ones to eat and how to cook them
Comment sent successfully! We will review it in the next few hours.