How to make sprouted foods at home

Germinated foods are seeds that sprouted to initiate the formation of the plant, and when consumed at this stage they provide nutrients such as proteins, fibers, vitamins and minerals important for the body, in addition to being easy to digest for the intestine.

These foods can be easily produced at home to be used in juices, salads, pies and pates, as well as in soups, sauces and stews, in addition to being used to produce vegetable milks.

1. Easy digestion

The germination process increases the activity of seed enzymes, which are proteins that facilitate digestion and increase the absorption of nutrients in the intestine. Cooked foods do not have these enzymes because they are deactivated at elevated temperatures, which is why sprouted grains, which can be eaten raw, are sources of this type of protein.

In addition, germinated foods do not cause intestinal gas, which is common when consuming foods such as cooked beans, lentils or chickpeas.

2. Better absorption of nutrients

Sprouted foods increase the absorption of nutrients in the intestine because they are rich in enzymes and poor in antinutritional factors, which are substances such as phytic acid and tannin that decrease the absorption of minerals such as iron, calcium and zinc.

After about 24 hours that the seeds are placed in the water, these bad seeds have already been consumed for the germination process, no longer impairing the absorption of nutrients for the body.

3. Strong antioxidant action

After a few days of germination, the vitamin content increases a lot in the seeds, especially vitamins A, B, C and E, which have a high antioxidant power. By consuming more of these vitamins, the immune system strengthens and diseases such as cancer, premature aging, heart problems and infections are avoided.

4. Fiber source

Because they are consumed raw and fresh, the germinated seeds are rich in fibers, which bring benefits such as reducing hunger, increasing the feeling of satiety, reducing the absorption of fats and toxins in the body and improving intestinal transit. See which foods are high in fiber.

5. Help you lose weight

The sprouted grains are low in calories and high in fiber, which is why they help in the weight loss process. It is possible to have more satiety and consume less calories by including the sprouts in the diet, in addition to nutrients that will improve metabolism and favor weight loss. See 10 other foods that help you lose weight.

Food that can be germinated

The foods that can be germinated are:

Legumes: beans, peas, soybeans, chickpeas, lentils, peanuts; Vegetables: broccoli, watercress, radish, garlic, carrots, beets; Seeds: quinoa, flaxseed, pumpkin, sunflower, sesame; Oilseeds: Brazil nut, cashew nuts, almonds, walnuts.

When used in soups, stews or other hot dishes, sprouted grains should be added only at the end of cooking, to avoid losing their nutrients due to high temperatures during preparation.

How to germinate food at home

To germinate food at home, you must do the following steps:

Place one to three tablespoons of the chosen seed or grain in a clean glass jar or bowl and cover with filtered water. Cover the glass jar with a clean cloth and soak the seeds for 8 to 12 hours in a Pour the water in which the seeds were soaked and rinse the seeds well under the tap. Place the seeds in a wide-mouthed glass can and cover the mouth of the pot with a mesh or string attached with an elastic band. the pot tilted in a colander so that the excess water can drain, remembering to keep the glass in a shady and cool place. Rinse the seeds in the morning and at night, or at least 3x / day on the hottest days, and return to leave the glass jar tilted to drain the excess water. After about 3 days, the seeds start to germinate and can now be consumed.

The germination time varies according to factors such as the type of seed, the local temperature and humidity. In general, the seeds are at their maximum potency and can be consumed as soon as they signal and germination, which is when a small sprout emerges from the seed.

Raw meat eaters are vegetarians who eat only raw foods. See how to do this diet by clicking here.