Springing into Green!

 

simply well with holly niles

 

In our recent series about vitamins and minerals, we saw a common theme. PLANTS are amazing sources of vitamins and minerals. This is not a new message but important to refocus on as we come into Spring. My new passion in vegetables is microgreens and sprouts. I like the idea that the energy to grow the whole plant is condensed into a mini-version which makes them so nutritious.  Some popular options are sunflower sprouts, pea shoots, alfalfa sprouts and broccoli sprouts. These are all very high in natural chlorophyll and contain a powerhouse of nutrition.  I have also found some newer options like snow pea tendrils, red amaranth, red cabbage and cilantro microgreens.  They make a wonderful salad and are very light when added to other foods as a garnish.  The good news is that you can even grow some of these in your own home (see the recipe below).

 

Simply Easy Tip:

Add sprouts to your salads and rotate the variety. You can find a variety in most stores and you can even make your own.

 

Simply Supportive: Amazing Grass Superfood

Bring a little extra zing. Lemon-Lime Energy is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. There are about 85mg of plant-based caffeine by combining yerba mate and matcha green tea to this Original Green SuperFood, to provide a natural kick in a delicious tasting lemon lime powder. To order, contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or you can click on the link above.

 

Simply Delicious: Sprouting at Home!

Supplies:

Wide-mouthed jars; you can use canning jars or reuse jars you have, making sure they’ve been cleaned and sanitized.

Mesh or cheesecloth and something to secure it to the jar (as in, a rubber band). If you use a canning jar, you can place the mesh on top and secure it by screwing on just the ring part of the lid.

Seeds.   There are the usual suspects – alfalfa and mung beans (from which common bean sprouts come) – but there are many other options. Try radish, lentils, mustard, soybeans, beets, peas, broccoli, sunflower and wheat berries, to name just a few. The important thing here is that you purchase seeds that are specifically for sprouting; they will be labeled. (Good sources for such include Burpee Seed and Sprout People.)  Sanitize your jars and prepare the seeds in a very clean area … not amidst a dirty kitchen or near pets and high household traffic.

Sprouting:

Wash the seeds or beans. Place one or two tablespoons of seeds in the jar (make sure they don’t take up more than a quarter of the jar; they will expand a great deal) and cover with a few inches of water and secure the mesh or cheesecloth on top. Let soak for 8 to 12 hours at room temperature.

Drain the seeds and rinse them, then drain again. Find an area out of direct sunlight and place the jars upside-down, but at an angle to allow drainage and air-circulation through the mesh. You can get a custom sprouting rack or try a dish rack or just a bowl.

Rinse and drain the seeds between two and four times a day, making sure that they never dry out completely.

As soon as they are big enough, harvest! This generally takes from three to seven days – and as little as one day – depending on what you’re sprouting. Lentils and mung beans, for instance, may just take a day or two. Sprouts are at their best when they’re still on the relatively small side and just starting to turn green.

Give them a final rinse and allow them to drain very well in a colander, removing any unsprouted seeds. Once they are dry, store them in a covered bowl and use within a week. All sprouts can be eaten raw, and all but the most delicate (like alfalfa) can be gently cooked as well.

From: http://www.treehugger.com/green-food/grow-your-own-sprouts-jar.html

 

Simply Well newsletter #74: Springing into Green PRINTOUT (pdf)