These foods have higher nutritional value after sprouting.

Introduction: Eating fruits and vegetables in season is recommended, but there is one type of vegetable that is always in season: sprouts. The most common sprouts include mung bean sprouts, pea shoots, and toon sprouts. Nowadays, a trend of eating sprouts has swept through countries like the United States and Japan, and new types of sprouts have also become popular, such as sesame sprouts, barley sprouts, and peanut sprouts.

What's so great about sprouts? He Hongju, a researcher at the National Engineering Research Center for Vegetables, told China Daily that sprouts have a short growth cycle. Generally, their quality and yield can be ensured without fertilizers or pesticides, making them basically pollution-free vegetables with relatively higher safety. In addition, plant seeds often store more nutrients like proteins and carbohydrates. Since sprouts are in a vigorous growth stage, they are also highly nutritious, especially in terms of vitamins, minerals, and health-promoting components. Different sprouts have different nutritional characteristics.

Mung bean sprouts. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, said that although mung beans are highly nutritious, they contain substances that hinder the absorption of nutrients. However, after sprouting, these hindering substances are largely broken down, increasing the efficiency of nutrient utilization. In terms of taste, mung bean sprouts are more delicious and delicate, and less likely to cause bloating after eating, making them suitable for people with poor digestion. Using mung bean sprouts to make soy milk or stir-frying them with shiitake mushrooms are both good choices. It is worth reminding that mung bean sprouts are not the same as mung bean sprouts for sale; mung bean sprouts are cultivated for a shorter time and can be eaten when they grow to less than half a centimeter.

Spicy Stir-fried Mung Bean Sprouts

Pea shoots. In Fan Zhihong's opinion, pea shoots are highly recommended. Their carotene content can reach 2700 micrograms/100 grams, while the carotene content of commonly eaten melons and fruits is below 100 micrograms/100 grams. Pea shoots can be used in cold salads, quick stir-fries, or with scrambled eggs.

Toon sprouts. Compared to toon buds, toon sprouts have a higher vitamin content, especially rich in carotene, vitamin B2, and vitamin K. In addition, toon buds often contain high levels of nitrites, but toon sprouts do not have this problem, making them safer. Crisp and tender toon sprouts taste great with just a little salt and sesame oil.

Garlic shoots. Many people wonder if garlic can still be eaten after it sprouts. He Hongju told reporters that as long as the garlic bulb has not changed color or become moldy, it can be eaten. A study from Kyungpook National University in South Korea also found that sprouted garlic has higher antioxidant content than fresh garlic, which peaks on the fifth day after sprouting, thus having better anti-cancer and anti-aging effects. In addition, people who don't like the taste of garlic can eat garlic shoots. Garlic shoots are superior in terms of dietary fiber, vitamin C, vitamin A, and carotene. It should be noted that garlic shoots should not be cooked until too soft; it is best to stir-fry them quickly over high heat.

Garlic Shoots Stir-fried with Bacon

In addition to the sprouts mentioned above, according to a report in Taiwan's "Common Health" magazine, a new study in South Korea found that after soaking and sprouting for 4 days, the fat content of sesame seeds significantly decreases, while components such as linolenic acid, phosphorus, and calcium increase, and the contained sesamol has good antioxidant functions. The study also found that sprouted buckwheat has the effect of lowering blood pressure and inhibiting fatty liver. A study from the University of Alberta in Canada also pointed out that the nutritional value of barley is improved after sprouting for 2 to 5 days, with increased dietary fiber and easier digestion. In addition, radish sprouts, alfalfa sprouts, sunflower seed sprouts, and peanut sprouts are also good choices.

Most sprouts are suitable for "steamed dishes". The specific method is: after washing the sprouts, cover them with a thin layer of flour and steam over high heat for two to three minutes. The surface will then be like wearing a thin coat. Add a little minced garlic and sesame oil for a delicious taste. This method uses less oil and has a lower cooking temperature, which can retain most of the nutrients of the sprouts and is very healthy.

Finally, experts remind that some vegetables must not be eaten after sprouting. The most typical example is potatoes. Potatoes that have sprouted and turned green can no longer be eaten, otherwise there is a risk of poisoning, with symptoms such as vomiting, abdominal pain, and diarrhea. Sprouted potatoes should be thrown away entirely.

Toon Sprout Bean Rolls