Sprout to Life !

Tips on How to Make your own Sprouts

The transformation of a small seed into a sprout, then a shoot and into a fully grown plant is quite an amazing process. Sprouting can easily be done at home, turning lifeless grains, lentils, nuts and seeds into nutritious and delicious delicacies within a day or two, making a great addition to salads, sandwiches and even soups or stirfries.

Sprouts are easy to grow and packed with nutrients

A seed contains the blueprint for the plant to grow and is packed with nutrients to keep the seedling nourished until it firmly takes root in the soil. When a seed begins to germinate, complex compounds are broken down into simpler

bioavailable vitamins, minerals, amino acids and proteins which are easier for us to digest and assimilate into the body. These simpler compounds are used as building blocks for new compounds needed for the seed to grow into a plant.

Many grains, seeds and legumes also contain phytic acid and enzyme inhibitors which keep the seed dormant until they are soaked in water which triggers the germination process. Phytic acid is not digestible and has a strong binding affinity for essential minerals such as iron, zinc, calcium and magnesium. As a result, these nutrients are poorly absorbed by the intestines. Soaking and rinsing helps reduce the phytic acid, initiates the production of new enzymes, and improves the availability of nutrients & minerals.

Simply soaking legumes and seeds for a few hours or overnight, then draining, and placing in a colander, glass jar or sprouter can yield great results. It's cheap, environmentally friendly, local and nutritious. Its best to buy organic lentils, beans, seeds & nuts to sprout since conventional ones sometimes do not sprout due to their reduced viability from the transport and processing they undergo.

Some examples of what you can sprout:

The miracle of life- all packed into a little seed !

- Mung beans & other beans
- Lentils (French, brown)
- Chickpeas
- Sunflower seeds
- Almonds & peanuts (make sure you buy raw, not roasted)
- And much more...!

Sprouts are great to eat raw, but they can also be interesting additions to soups and cooked dishes.

In fact, soaking/sprouting lentils & beans, can make them a lot easier to digest and reduce the unwanted side effects often associated with beans. However, there are a few sprouts which are best to eat cooked as they may contain toxins and indigestible compounds, such as soy beans, kidney beans and many other beans - its best to soak the beans and cook them to maximize their nutritional value, and minimize the toxins and indigestible components.

Don't forget, its always important to wash sprouts frequently (twice a day) to prevent bacterial contamination.

Of course, if sprouting is too complicated for you, grocery stores always carry some selection of sprouts that are great to add to sandwiches & salads!

If you want to get started with sprouting, here is and informative 3 minute video:

'How to Sprout Mung beans' >> click here

To learn more about Dr. Leena Athparia, ND contact Naturopathic Foundations at 905-940-2727 (Markham) or Yuri's Village at 416-466-5773 (Danforth).  A complimentary 15 min meet n greet is available to learn more how Naturopathy and Ayurveda can help you.

Smoothies & Superfoods - Recipes

As a recap on our latest workshop "Smoothies & Superfoods", I'd like to share some highlights from the evening ! We had a variety of tantalizing & multicolored smoothies that were delicious - from "smooth" to "crunchy" - and nutritious !

For those who missed, we hope to see you next time... here are some notes:

What makes a great smoothie? Things to keep in mind:

Unless you are intending to make dessert, a smoothie for breakfast should not be loaded with sugar (or purely fruits).  Balance it with some greens, protein and nuts/oils to balance blood sugar and provide long-lasting energy.  Most smoothies are too high in sugar, especially if you are consuming as a meal.

A protein powder mixed with water is not alive – always add some fruits/veggies or ‘real’ food.      

Variety is the spice of life - always keep your smoothie interesting by changing flavours & textures: such as ginger, cardamom, cinnamon, cocoa nibs etc. Adding fats to a smoothie are crucial -  they help you feel full while providing healthy omegas.

INGREDIENTS:

Leena Athparia, ND with Sweet Potato Smoothie

·         Liquids – yogurt, kefir, nut milk, juice (but high in sugar), water, milk

·         Fruits – berries, apples, kiwis, bananas, peaches,  grapes etc.

·         Veggies – green powders, avocados, squashes, leafy greens, red cabbage, beets

·         Protein- protein powder (Raw Meal, Vega, Rice, Whey), soaked almonds, peanuts, sunflower, nuts, almond butter, tahini, peanut butter or other nut butters

·         Oil- Flax, Udo’s, Coconut

·         Spices – cardamom, cinnamon, ginger, pepper, nutmeg

·         Sweeteners – dates, honey, stevia, fruits, agave, bananas

·         Superfoods

SUPERFOODS:

·         Chia seeds/Flax – rich in omegas & fiber

·         Spirulina & Chlorella – high in B12 & iron, detoxifying

·         Cacao Nibs – antioxidants, the chocolate taste without the sugar, adds texture, boosts serotonin

·         Bee Pollen – rich in B vitamins, proteins, amino acids, great for energy

·         Maca – support for hormones & energy

·         Moringa – rich in vitamins, minerals

·         Acai/Berries/Goji – antioxidants, dense nutrients and berries are lower sugar than other fruits

·         Hemp Seeds – rich in proteins & omegas

·         Spices - turmeric, cinnamon, cardamom etc – rich in antioxidants, volatile oils etc
And more.....

RECIPES

Choco Rasp Smoothie

Choco Rasp Smoothie in the making, at Yuri's Village Naturopathic Clinic

½ c raspberries

1 apple

1 cup yogurt

1 Tbsp cacao nibs

1 scoop Whey protein

Coconut oil/Flax

Slice of ginger

Water

Alternate option:

Replace yogurt with orange juice, and try a rice protein for a different flavor

Health benefits: this smoothie is rich in antioxidants with the berries & cacao

Avocado Bliss

½ avocado

½ c spinach or greens powder

1 cup almond milk

1 Tbsp tahini/almond butter

1 scoop protein

Banana or honey

Cacao powder or nibs

Cardamom

Health benefits: this is packed with healthy omegas – great for skin & heart health

Spiced Sweet Potato Pie Smoothie*

½ cup sweet potato, steamed or roasted, chilled

½ cup canned coconut milk or plain organic yogurt

1 scoop of vanilla whey protein isolate powder

1 tsp cinnamon

½ tsp vanilla extract

¼ tsp nutmeg (optional), or cloves, ginger

4 ice cubes (or water)

Health benefits: cinnamon helps balance blood sugar. Try with any squash/pumpkin.

Avocado Bliss Smoothie with a Mango twist

*For more great smoothie recipes & tips, visit Alex's Blog here:

http://www.alexpicotannand.com/#!FRUIT-VEGGIE-SMOOTHIE-RAINBOW/ck4t/5535699d0cf226d45e8df4eb

ENJOY ! Please share your comments or any new tips you have discovered :)