Introduction: While eating fruits and vegetables is best when they are in season, 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 some new types of sprouts have also become popular, such as sesame sprouts, barley sprouts, and peanut sprouts.
What makes sprouts so good? Experts say that sprouts have a short growth cycle. Generally, they can ensure quality and yield without the need for fertilizers or pesticides, making them mostly pollution-free vegetables with relatively high safety. Additionally, plant seeds often store a large amount of nutrients such as protein and carbohydrates. As sprouts are in a vigorous stage of growth, their nutritional value is also high, 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, explains that although mung beans are highly nutritious, they contain substances that interfere with the absorption of nutrients. However, after germination, these interfering substances are largely broken down, increasing the efficiency of nutrient utilization. In terms of texture, germinated mung beans are more delicious and delicate, and less likely to cause bloating after eating, making them suitable for people with poor digestion. Using germinated mung beans to make soy milk or stir-frying them with shiitake mushrooms are both good choices. It is worth noting that germinated mung beans are not the same as mung bean sprouts; they are cultivated for a shorter period and can be eaten when they have grown small sprouts of less than half a centimeter.
Mung Bean Sprouts Stir-fried with Pork Skin
Pea shoots. In Fan Zhihong's opinion, pea shoots are highly recommended. Their carotene content can reach 2700 micrograms per 100 grams, while the carotene content of commonly eaten melons and fruits is below 100 micrograms per 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. Additionally, toon buds often contain high levels of nitrites, a problem that toon sprouts do not have, making them safer. Crisp and tender toon sprouts taste great with just a little salt and sesame oil.
Toon Sprout and Tofu Skin Rolls
Garlic shoots. Many people wonder if it's okay to eat garlic after it has sprouted. He Hongju reports that as long as the garlic bulb hasn't changed color or become moldy, it can be eaten after sprouting. Research from Kyungpook National University in South Korea also found that sprouted garlic has higher antioxidant content than fresh garlic, peaking on the fifth day after sprouting, thus offering better anti-cancer and anti-aging effects. Furthermore, those who don't like 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.
In addition to these sprouts, the latest research has found that after soaking and germinating for 4 days, the fat content of sesame seeds is significantly reduced, while components such as linolenic acid, phosphorus, and calcium increase, and the contained sesamol has good antioxidant functions. Research has also found that germinated 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 germination 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.
Fan Zhihong reminds that most sprouts are suitable for being "steamed vegetables". 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 covered with a thin layer. Add a little minced garlic and sesame oil for a delicious taste. This method uses little oil and has a low cooking temperature, retaining most of the nutrients of the sprouts and is very healthy.
Finally, experts remind that some vegetables must not be eaten after they sprout. The most typical example is potatoes. Potatoes that have sprouted and turned green should no longer be eaten, as they can be toxic and cause acute poisoning symptoms such as vomiting, abdominal pain, and diarrhea. Sprouted potatoes are best thrown away entirely.
Sprout with Pork Minced Sauce