Seeds

Alfalfa

They are small, the size of the eye of a needle, and light brown. They are often mistaken for grains, but they are legumes. Alfalfa comes from North Africa and is now grown all over the world.
Organically grown seed can be found in almost every health-food shop. Alfalfa sprouts contain vitamins A, B, C, E and K, as well as calcium, magnesium, potassium, iron and the trace elements selenium and zinc. In indirect light it keeps growing; exposed to light it synthesises chlorophyll. It provides plenty of calories, which makes it ideal for the winter months.

Fenugreek

A small seed, lightly toasted in colour and with a pleasant smell of grass. It comes from western Asia. Fenugreek cleanses the blood and the kidneys, and has a slightly spicy taste that lifts all kinds of dishes. It is rich in phosphorus, iron and trace elements. Fenugreek sprouts stimulate digestion and the working of the liver. It is also a very good seed for people who want to gain body weight (but not as fat), for those doing hard physical work and for pregnant women. It is also said to raise sexual energy.
Eat it as fresh as possible. If a few days after sprouting the shoots turn brown, its flavour has probably become too strong for us to eat it.

Chickpeas

They come from the Middle East, where they are a staple of the diet. They are also grown in large quantities in India and throughout the western hemisphere. Organic chickpeas can be found in health-food shops.

Before sprouting them, discard any seed that has lost its natural colour, any broken chickpeas and any without skin. Chickpeas can be sprouted together with lentils and wheat to round out their nutrients and
improve their flavour. Chickpea sprouts are rich in carbohydrates, fibre, calcium and protein. They also provide magnesium, potassium and vitamins A and C. They can be used to make an oriental-style spread and for salads, pâté, sauces or bread.

Peas

They are legumes native to the Mediterranean coast. Green peas (and yellow ones too) can be found in organic food shops and in supermarkets. Always use whole peas; split ones do not sprout. Eating them gives you protein, carbohydrates, fibre, vitamin A, and minerals vital to health such as iron, potassium and magnesium. Green peas also provide chlorophyll. With them you can make sauces, soups and salad dressings.

Black-eyed beans

These medium-sized beans with a black spot are legumes rich in protein, vitamins A and C, magnesium and potassium. As sprouts they are surprisingly tasty, and are served in mixed sprout salads alongside whole-grain cereal dishes.

They are best eaten in small amounts and chewed very well. To make them milder it is a good idea to rinse them and remove the outer skin.
They go very well with steamed or stewed vegetables. In winter they are ideal, because they bring warmth and energy as well as all the protein needed to keep up perfect physical activity.

Adzuki beans

These are small red beans, similar in size to mung beans, grown for centuries in China, Japan, Korea and the Far East. They can be found in almost every organic food shop and oriental grocery.

Adzuki bean sprouts contain all the essential amino acids (complete protein), iron and vitamin C among other nutrients. Sprouted, the adzuki bean has great therapeutic power in cases of sluggish kidneys and works well for people of an apprehensive disposition. Its flavour is close to that of mung bean sprouts.

Adzuki bean sprouts have countless culinary uses thanks to their mild flavour and crunchy texture. They are eaten in salads, with sautéed vegetables, in drinks and in vegetable sandwiches.

Mung beans

Popularly known as green soya, they have been eaten in the countries of the Far East for hundreds of years. They are small and green, and can be bought in any organic food shop or oriental grocery.

Sprouted mung beans contain protein, especially the amino acid methionine, which has a relaxing effect on the body. They are also rich in vitamin C, iron and potassium. Eating mung beans sprouted (and unsprouted too) can replace or complement a diet lacking in products of animal origin.

Lentils

They come from central Asia; they are small, rounded and flat. In almost every organic food shop you will find organically grown lentils. Use green lentils for sprouting at home, because red ones have their skin removed after harvesting and are quite difficult. Sprouted lentils are very rich in protein, iron and vitamin C.

Brown rice

Sprouted, it is very rich in vitamin E, phosphorus, potassium, magnesium, sodium, calcium and silicon. It helps to keep bones and teeth in perfect condition. It is a very balanced cereal in terms of its composition (carbohydrates, fats and protein).

It sprouts easily as long as it has been dried naturally. If heat has been applied artificially it loses its ability to germinate. Sometimes it may swell without a shoot appearing, but it can be eaten just the same. It is very good added to soups and for baking.

Oats

Oats are high in silicon, an element needed for the development of muscle, brain and nerve structures. They are rich in vitamins B and E, protein, carbohydrates, fibre and minerals. The sprouting process is similar to that of wheat. Depending on how warm it is, they need three or four days. This is the sprouted seed most recommended in cases of nervous disorders, depression and sleep problems. It can be eaten even if the shoot has not appeared.

Barley

In ancient Greece it was eaten to build strong bodies, because of its high content of organic calcium. Barley also gives the body warmth and encourages the development of a certain amount of fat. It is the cereal best suited to winter, above all for breakfast, and is recommended to people who find it hard to put on weight; in that case the effect can be reinforced by eating it together with dates and raisins. Like oats, it can be eaten even if the shoot has not come out.

Rye

It comes from western Asia and the Middle East. Of all the cereals, rye is the most substantial. You can buy whole rye grains in organic food shops. It resembles wheat in both size and shape, although its colour is grey. Rye sprouts have a sweet taste that indicates a high presence of carbohydrates. It also contains protein, phosphorus, potassium, magnesium and vitamins B and E. It can be sprouted together with lentils and wheat for a tasty mix.

Eat sprouted rye at breakfast, in salads, breads, cakes and milk. Its high vitamin E content makes it the ideal cereal for the heart, the muscles and the reproductive system.

Maize

It comes from the Americas, and eaten regularly it is said to give greater vigour and stamina.

It is a cereal high in magnesium, a chemical element needed to maintain muscle tone, especially in the intestinal tract. It is a sprout that generates movement and strength.
Sweetcorn is best for sprouting, and the husks of the sprouted maize should be discarded.

Millet

This is a cereal known since antiquity. We know that in 500 BC Pythagoras recommended it to Greek vegetarians. Archaeological research has found that it was known even to prehistoric people.
Its high nutritional value has been recognised by notable researchers such as Dr Kellogg, founder of the Battle Creek Sanitarium, known for its healthy whole-grain cereal breakfasts. Millet contains a good balance of essential amino acids and is rich in minerals, above all calcium, and in vitamins, especially riboflavin and lecithin, a substance indispensable to the health of the neurons.

For sprouting it is better to use millet with the husk on. Sprouted millet can also be eaten even if no shoot appears.

Wheat

It is, without doubt, the basis of the world’s food supply, since it provides humanity with far more protein and calories than any other foodstuff. Wheat grain for sprouting is very easy to find, as almost every organic food shop stocks it. The best variety for the purpose is soft spring wheat.

Sprouted wheat is rich in protein, magnesium, phosphorus and vitamins B and E. It also contains carbohydrates, which produce energy. Add it to salads

Almonds

Of all the oil-rich seeds and nuts, these are the easiest to digest, especially 24 to 48 hours after sprouting. They gain in thickness, not in height, as pumpkin seeds do, and they are an excellent way to obtain protein, calcium, potassium, phosphorus, magnesium and fats, as well as vitamins B and E.

Pumpkin seeds

Hulled pumpkin seeds are dark green; they are larger and tastier than sunflower seeds. The best moment to eat them is 24 hours after setting them to sprout, when they swell. They contain high-quality protein, fats, vitamin E, phosphorus, iron and zinc. To sprout them they need to be hulled.

Sunflower seeds

Sprouted sunflower seeds are very nourishing, since they contain protein, fats and vitamins B and E, and they also provide minerals such as calcium, iron, phosphorus, potassium and magnesium.

Sesame

Sesame seeds are rich in fibre, protein, fats and vitamins B and E. They hold a great many minerals, especially magnesium, potassium, iron, phosphorus and calcium. In fact, the milk that can be made with sesame seeds contains almost as much calcium as cow’s milk.