- Autumn Beet / Turnip
- Beans, green
- Beet Root
- Black Salsify
- Bok Choy
- Brussels Sprouts
- Cabbage Turnip
- Chinese Cabbage
- Garden Turnip / Spring Turnip
- Head Lettuce
- Iceberg Lettuce
- Kale / Curly Kale
- Kohlrabi Root
- Lamb's Lettuce
- Oak Leaf Lettuce
- Radish (white)
- Red Pepper
- Romanesco Broccoli
- Salad Rocket
- Savoy Cabbage
- Spring Onions (Scallions)
- Sugar Peas
- Swiss Chard
- Vegetable Sprouts
Sprouts – the botanically correct term is actually seedlings – are the young tender shoots (the start of a plant), which breaks through the seed coat. Particularly suitable seeds to use in making sprouts are soy beans, mung beans, chick peas, lentils and peas.
During germination, the seeds’ nutrients are broken down, rebuilt and are partially forming new substances, so that the nutrient content increases in the sprouts.
For example, soya sprouts have an exceptionally high content of folate, niacin, pantothenic acid and B vitamins. Therefore, sprouts are an excellent source of vitamins, especially during the winter months.
However, keep in mind that the warm humid air required for germination not only promotes the sprouts’ growth, but also the growth of bacteria and moulds. Therefore, sprouts should always be washed before consumption and blanched briefly, or well cooked.
Season: Year round
Nutritional Value Tableper 100 g edible portion
|55 kcal||Protein 5.5 g||Sodium 30 mg||B1 0.16 mg|
|240 kJ||Fat 1 g||Potassium 235 mg||B2 0.16 mg|
|Carbohydrates 4.7 g||Calcium 32 mg||B6 0.16 mg|
|Dietary Fibre 2.4 g||Phosphorus 75 mg||Folate 160 µg|
|Magnesium 19 mg||Niacin 1.5 mg|
|Pantothenic Acid 1.4 mg|
Energy: 55 kcal, 240 kJ
Nutrients: Protein 5.5 g, Fat 1 g, Carbohydrates 4.7 g, Dietary Fibre 2.4 g
Minerals: Sodium 30 mg, Potassium 235 mg, Calcium 32 mg, Phosphorus 75 mg, Magnesium 19 mg
Vitamins: B1 0.16 mg, B2 0.16 mg, B6 0.16 mg, Folate 160 µg, Niacin 1.5 mg, Pantothenic Acid 1.4 mg
Did you know...?
Sprouts are much easier to digest than their seeds of origin, since the complex carbohydrates are converted into easily digestible simple sugars during the germination process.
1 portion a day corresponds to:
120 g sprouts