Introduction: Eating fruits and vegetables by season is important, 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 some new types of sprouts have also become popular, such as sesame sprouts, barley sprouts, and peanut sprouts.
Mung bean sprouts. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, pointed out that although mung beans are highly nutritious, they contain substances that hinder the absorption and utilization 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 savory and delicate, and are less likely to cause bloating after consumption, 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 soybean sprouts. Mung bean sprouts are cultivated for a shorter time and can be eaten when they have grown to less than half a centimeter.
Stir-fried pork skin with mung bean sprouts
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, a problem that does not exist with toon sprouts, making them safer. Crisp and tender toon sprouts, simply seasoned with salt and sesame oil, taste delicious.
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 in 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.
Wine-flavored pea shoots
Garlic shoots. Many people wonder if sprouted garlic is still edible. He Hongju said that as long as the garlic bulb has not changed color or become moldy, it can be eaten after sprouting. Research from Kyungpook National University in South Korea also found that the antioxidant content of sprouted garlic is higher than that of fresh garlic, and it peaks on the fifth day after sprouting, thus having better anti-cancer and anti-aging effects. In addition, those who are not used to eating garlic can eat garlic shoots instead. 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 over high heat quickly.
In addition to these sprouts, experts have found that after sesame is soaked and germinated for 4 days, its fat content decreases significantly, while components such as linolenic acid, phosphorus, and calcium increase, and the contained sesamol has good antioxidant functions. Research has also found that buckwheat has the effect of lowering blood pressure and inhibiting fatty liver after sprouting.
Double-cooked pork with garlic shoots